Understanding Nutritional Information on Food Labels : A Guide to Healthy Eating

In today’s world, where processed and packaged foods dominate supermarket shelves, understanding food labels is essential for making informed dietary choices. In the European Union (EU), food packaging is required to display clear nutritional information, which can help you choose healthier options. This blog post will guide you through the key elements of nutritional labels, what they mean, and how to use them to maintain a balanced and healthy diet.

Understanding the Basics

The EU has strict regulations on food labeling to ensure transparency and consumer protection. The Food Information to Consumers (FIC) Regulation (EU No 1169/2011) mandates that pre-packaged foods provide clear details on their composition. The key components of a nutritional label typically include:

Energy (Calories/Kilojoules)
Fats (Total, Saturated, and Unsaturated)
Carbohydrates (Total and Sugars)
Protein
Salt (Sodium)
Fiber (sometimes optional but highly relevant for health-conscious consumers)
Additional nutrients such as vitamins and minerals (if present in significant amounts)

The information is usually provided per 100g/ml of the product and sometimes per portion, allowing easy comparison between different products.

Key Nutrients to Watch For

When aiming for a balanced diet, understanding the significance of each nutrient is crucial. Here’s what to consider:

1. Energy (Calories/Kilojoules)

Calories measure the energy a food provides. The average daily intake for adults is around 2000-2500 kcal, depending on factors such as age, gender, and physical activity levels. If you are trying to manage your weight, keeping track of calorie intake can be helpful.

2. Fats: The Good and the Bad

Saturated fats (found in processed foods, fatty meats, and full-fat dairy) can raise cholesterol levels and increase the risk of heart disease. It is advisable to limit saturated fat intake to no more than 10% of total daily calories.

Unsaturated fats (from nuts, seeds, olive oil, and fish) are beneficial for heart health and should be included in a balanced diet.

Trans fats, often found in industrially processed foods, are harmful and should be avoided as much as possible.

3. Carbohydrates and Sugar

Carbohydrates provide energy, but the type of carbs consumed matters. Whole grains, fruits, and vegetables are excellent sources of fiber-rich complex carbohydrates.

Added sugars (often listed as glucose, fructose, sucrose, or syrups) contribute to obesity, diabetes, and dental problems. The World Health Organization (WHO) recommends that added sugars should not exceed 10% of total energy intake, with an ideal target of 5%.

4. Protein: Essential for Growth and Repair

Protein is vital for muscle maintenance and overall health. Protein also helps you feel fuller for longer, which is why it plays an important role in successful weight management. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based protein sources like tofu and lentils.

5. Salt (Sodium): Keeping It Low

High sodium intake is linked to high blood pressure and cardiovascular disease. The EU recommends limiting daily salt intake to less than 5g (about one teaspoon). Checking labels for sodium content can help reduce excessive salt consumption.

How to Use Food Labels for Healthier Choices

Here are some practical tips to use food labels effectively:

Compare Products: When shopping, compare similar products to choose the one with lower sugar, saturated fat, and salt content.
Check the Ingredients List: Ingredients are listed in descending order by weight. If sugar, salt, or unhealthy fats appear near the top, it’s best to limit consumption.
Look for Nutrient Claims: Terms like “low fat,” “high fiber,” and “reduced sugar” can help, but always verify the actual nutritional content.
Use Traffic Light Labels: Some EU countries use a voluntary traffic light system to indicate high (red), medium (amber), or low (green) levels of fat, sugar, and salt. Choosing more “green” labeled foods can contribute to a healthier diet.

Understanding food labels empowers you to make healthier dietary choices and avoid hidden sugars, unhealthy fats, and excess salt. Take control of your nutrition while you're shopping! Next time you’re in the supermarket, take a moment to check the label—it’s a small habit that can lead to significant health benefits over time.