Food labels can at first glance quite technical appear: many numbers, small tables and terms, which not always self-explanatory are. However, they should actually something very practical do – you help, faster estimate, what in a product is. Especially in the supermarket, when it must go quickly, is it but not always easy, fat, sugar, salt and portion sizes correctly classify.

As pharmacists we often experience, that people their nutrition improve want, without immediately every meal completely change. Exactly here can the look at the label help. Already small decisions in everyday life – for example with breakfast cereals, yogurt, muesli bars or ready meals – can over time a difference make. In Australia live according to Australian Bureau of Statistics about two thirds of adults with overweight or obesity. At the same time belong cardiovascular diseases, type-2 diabetes and high blood pressure still to the common health problems. Nutrition is there just one building block, but an important.

What an Australian nutrition label actually shows

On packaged foods in Australia you will usually find a so-called Nutrition Information Panel. This table indicates how much energy and which nutrients a product contains – usually per portion and per 100 grams or 100 milliliters. This second value is especially helpful when you want to compare two products directly.

Typically you will find there indications for:

• Energy in kilojoules (kJ)
• Protein
• Total fat
• Saturated fatty acids
• Carbohydrates
• Sugar
• Sodium

Some products additionally declare dietary fiber, calcium or other vitamins and minerals. Important is: Not every number is for every person equally relevant. Who for example on the blood pressure must pay attention, looks especially at sodium. With diabetes or prediabetes can the carbohydrate and sugar content more important be. With increased cholesterol it pays off a close look at saturated fats.

Practical tip: First look at “per 100 g”

The portion indications on packaging can be misleading, because manufacturers themselves determine, what counts as a portion. A bowl of muesli, which in everyday life rather large appears, can on the label suddenly only counted as small portion. If you want to compare products, is therefore the column “per 100 g” or “per 100 ml” usually the more honest basis.

• Always compare breakfast cereals per 100 g
• For beverages, per 100 ml is particularly sensible
• Note how many portions actually in a package are
• Calculate roughly upwards if you eat more than the indicated portion

An example: If a snack with “only 5 g sugar per portion” advertises, the package but contains three portions, you take in with the whole consumption 15 g sugar. Such differences are easily overlooked.

Sugar: pay less attention to advertising statements, more to the numbers

Many people search on labels first for the word “sugar-free” or “no added sugar”. That can be useful, says but does not always everything about the product out. In the nutritional field counts in the end mainly, how much sugar actually contained is. Additionally it is worth a look at the ingredient list: sugar can behind several terms hide, for example sucrose, glucose syrup, honey, rice syrup or fruit juice concentrate.

In Australia the World Health Organization recommends, free sugars as much as possible to limit. A high consumption of sugar-sweetened beverages and highly processed snacks can increase the risk for weight gain and dental problems. Also for children this is relevant. According to data from the Australian Institute of Health and Welfare, overweight is also in childhood and adolescence an important health issue.

Important to know: “Less sugar” does not automatically mean “healthy”. Some products contain although less sugar, but more saturated fats or more energy overall.

Practical tip: The ingredient list often reveals more than the front

The front of a package is advertising. The ingredient list is usually more informative. Ingredients are listed in descending order according to their weight. If sugar or a sugar form stands far up, it is an indication that a significant percentage contained is.

• Pay attention to several different sugar sources in the same list
• The further upfront salt or sugar stands, the more is usually contained
• A shorter ingredient list is not automatically better, but can clearer be
• With whole grain products, whole grain should stand as far up as possible

If you are unsure, your pharmacy can often easily help, classify labels – especially if already conditions such as diabetes, high blood pressure or elevated blood fats exist.

Fat, saturated fatty acids and sodium: often more important than thought

Not every fat is problematic. The decisive point is, which type of fat a product contains and how often it is eaten. Saturated fatty acids can be found more often in fatty baked goods, fast food, some snacks, processed meat and some dairy products. A permanently high intake can disadvantageous for heart health be.

Also sodium deserves attention. Sodium is a component of salt. Many Australians consume more salt than recommended, often not only through the salt shaker, but primarily through processed foods such as bread, sauces, ready meals, soups and cold cuts. A high salt intake can be associated with increased blood pressure, and high blood pressure is an essential risk factor for heart attack and stroke.

If you pay attention to your heart health, look therefore not only at calories or sugar. Often make just salt and saturated fats in everyday life the difference.

Practical tip: sensibly classify the Health Star Rating

In Australia many products carry on the front the Health Star Rating. This rating system with up to 5 stars can serve as a quick point of orientation, but does not replace the exact look at the label.

• Use the stars as first impression, not as only criterion
• Compare similar products with each other, for example two mueslis or two yogurts
• Look however still at sugar, sodium and saturated fatty acids
• Note that a processed product despite good rating is no substitute for fresh staples

Especially helpful is the system when you decide between similar brands. For the overall quality of your nutrition remain but also vegetables, fruits, legumes, whole grain products and little processed foods central.

Special situations: allergies, diabetes, weight management and medications

For some people labels are not only helpful, but crucial. With food allergies or intolerances must specific components consistently recognized be. In Australia must common allergens clearly marked be, for example milk, egg, peanuts, nuts, soy, wheat, fish and shellfish.

Who lives with diabetes, looks often specifically at the carbohydrate amount per portion. Here it can be sensible, not only the sugar value, but the total carbohydrates to pay attention. With weight management again play portions, energy density and satiety a larger role than single keywords on the packaging.

Also with medications can nutrition relevant be. People with high blood pressure medication often benefit from consciously selecting salt-rich foods. With increased cholesterol a lower proportion of saturated fatty acids can be sensible. Pharmacists can here explain, how nutrition and medication in everyday life interplay, without that rigid rules must become.

Practical tip: A simple label check for everyday life

If you do not want to calculate long in the store, helps a short sequence:

• First look at the values per 100 g or 100 ml
• Then check sugar, saturated fatty acids and sodium
• Realistically assess the portion size
• Finally skim through the ingredient list

With a little practice this takes only a few seconds. Many people notice already after a short time, that they products faster compare can and consciously shop, without putting themselves under pressure.

When you should see your doctor

Food labels can be a good orientation, they answer but not every health question. Talk with your doctor, your doctor or your pharmacy, if you are unsure, which nutrition adjustments for you sensible are – especially with diabetes, kidney diseases, cardiovascular diseases, high blood pressure, increased cholesterol or food allergies.

Also if you unintentionally lose or gain weight, have persistent gastrointestinal complaints, repeatedly experience hypoglycemia or due to medications need to adhere to a special diet, is a personal medical advice important. Labels help with classification, but replace no individual assessment.

This information serves only general purposes and replaces no professional medical advice.