Knowing how to read and interpret food labels will help you make better choices when buying healthy food.

FAO defines food labelling as information presented on food products. Specifically, it provides the consumer with information on the identity and content of the product and also on how to handle, prepare and consume it in a safe manner.

However, despite its importance, consumers do not always rely on the data presented to them when they purchase a product. There are various reasons: unclear concepts, illegibility, lack of data and low credibility.

Key points to understanding what you read on labels

This whole system of food labels is useless if you don’t know how to interpret the information and make better food decisions. Here are some key points when it comes to understanding the data they offer:

• Don’t let advertising condition you: colours, big letters… these are very attractive, but pay attention to the fine print instead. The food industry will always highlight the data that benefits it most.
• Ingredients are ordered from highest to lowest quantity: in fact, the first 3 ingredients usually tell you the product’s main contents. From then on, the proportions are very low.
• Use the serving size as a reference: all nutritional information is based on this serving size, and many times the package contains more than one serving. If you eat more than one serving, you will eat more calories, fibre, sodium, etc.
• Look at the added sugar: this is the type of sugar most harmful to your health and can appear under various names (dextrose, syrups, molasses, sucrose, etc.). Remember that 10 grams of sugar per 100 grams is already considered a high content.
• Pay attention to the fat type: meaning, where the fat comes from. It’s more important than the quality. You should avoid foods that contain refined or hydrogenated fats.
• Don’t be fooled by the phrase ‘made with olive oil’: this can be found on many products, but you must ask yourself in what percentage it has been used and if it is mixed with other refined oils. This information must be on the ingredients list.
• Salt is also hidden: the food industry uses it to increase food’s palatability. Remember that 1 gram of salt per 100 grams is considered a high content.
• Find where the calories come from: don’t look so much at the calorie amount in the product, but where they come from. Ask yourself if the ingredients are good quality and provide usable nutrients for the organism or, on the contrary, if it is a product of low nutritional density.
• Don’t be fooled by the ‘whole grain’ concept.: to be considered a completely whole grain food, it must be made with the whole grain and not with refined flours seasoned with wheat bran. You can check on the ingredients list.
• ‘Homemade’ or ‘grandma’s’ recipes don’t mean they’re healthy: in these cases it is advisable to look at the nutritional content and the list of ingredients, and assess whether it is healthy.
• Look at what children’s products are hiding: They are the focus of the food industry and are wrapped in very attractive packaging with bright patterns and colours. However, they often hide high amounts of added sugars and/or unhealthy fats, such as palm oils or hydrogenated fats.

Sources:

• FAO
• Spanish Agency for Consumer Affairs, Food Safety and Nutrition
• Consumolab, of the AINIA centre
• Nutritionists: Carlos Ríos and Aitor Sánchez

This post is also available in: Portuguese (Portugal)