How to read food labels?

Eating a varied and balanced diet is essential to provide our body with all the nutrients it needs.

The labels we find on food provide very interesting information that we should not overlook if we want to follow a balanced, healthy and safe diet. But what information do food labels provide? We explain it to you in detail.

What is the purpose of the information on food labels?

The information on the label is aimed at ensuring that you know the product/food that you are going to buy and consume, and it gives you information about its origin, ingredients, nutritional value, etc. There is a regulation, Regulation (EU) No. 1169/2011 on the Provision of Food Information to Consumers , which regulates the information that must be contained on the label in order to protect the consumer's right to truthful information .

Nutritional information on labels

Nutritional information on food labels allows us to know their nutritional value. This way, we can compare them and choose the most suitable for our health.

The nutrient content of the product is usually expressed per 100 grams or 100 milliliters, although it can sometimes also be listed per serving or per container. The data included are:

The energy value

It is the amount of “energy” that the food provides us, normally expressed in kilocalories (kcal) or kilojoules (kJ).

Carbohydrates

Food labels may include sugars such as sucrose, fructose, lactose and glucose. They may also include starches, which are found in rice, flour, pasta, potatoes and other root vegetables.

Proteins

Molecules formed by amino acids, which are naturally present in a variety of animal foods such as meat, fish, eggs, milk and derivatives. Legumes, including soy and its derivatives, also have a significant amount of protein.

Fats

There are different types of fats:

Saturated fats . These are found mainly in foods of animal origin, baked goods, coconut and palm oils. They increase cholesterol levels, so their consumption should be limited.

Monounsaturated fats. Found in nuts and avocados, for example, they are “healthy” fats and can reduce cholesterol.

Polyunsaturated fats . It is important to ensure the intake of this type of fat, since our body only acquires them through diet and they are important for the correct functioning of the nervous system, the brain and the cardiovascular system. They are found in products such as olive oil, oily fish, nuts and sunflower seeds.

Fiber

It plays a very important role in digestive health and its proper functioning. The foods that contain the most fiber are: fruits, vegetables, legumes and whole grain products.

Vitamins and minerals

They are generally present in very small quantities, but their contribution is essential for the functioning of the body.

Sodium

It is present mainly in common table salt, but many other foods contain it. It is advisable to consume it in adequate quantities, because excess can cause high blood pressure or other cardiovascular diseases.

Additives

They are substances that are added to foods to improve different characteristics of the food:

Colorants . They improve or modify the color of food, they can be natural or artificial.

Flavourings. They provide different aromas to a product or enhance the aromas it already has naturally.

Preservatives . They help to extend the consumption date or expiration date, preventing microorganisms from growing or the product from deteriorating over time.

Flavor enhancers : They improve or enhance the natural flavor of foods.

Sweeteners . Sugar substitutes, to obtain a sweet taste without the calories that sugar has. The best known and most used are aspartame, xylitol and stevia.

Additional information also present on food labels

On food labels, in addition to nutritional value, we also find other information of interest:

Food composition

It is possible to see the composition of the product, that is, information about its ingredients or the degree of alcohol in the drinks, among other things.

We also find information of interest for people with allergies , such as the ingredients with allergenic capacity that are present or may be present, as well as their gluten content.

Origin and preservation of food

There is also detailed information on aspects related to its origin, expiration date or indications of preferred consumption:

The nature of the product and the treatment it has undergone (for example, powdered, smoked, frozen, etc.).

The name and address of the manufacturer and distributor , as well as a mark identifying the country and province or region of origin, in the case of products of animal origin.

In addition to the storage conditions for the food to remain in good condition, the expiration date is indicated , after which the food begins to deteriorate and its safety for consumption is not guaranteed, and the preferred consumption date , for long-life foods, which indicates the date until which the optimal properties of taste, aroma and smell of the food are guaranteed.

Product consumption instructions , as well as distinctive signs of origin (designations of origin, for example) and quality (as is the case with organic production), which allow for quick identification and guarantee that the product has been produced following specific standards.

Tips for reading food labels

Reading food labels is essential to making informed decisions about our diet and health. Here are some guidelines on what you should keep in mind:

Check the serving size . This way you can check how many servings the package contains and whether the information is detailed for 100 grams, a portion, or an entire package.

Look at the calories per serving . You can check the calories per serving to monitor your calorie intake and maintain a proper balance.

Read the ingredients . Review the ingredient list to identify what the product contains, and pay attention to the first items on the list, as they are the most abundant in the product.

Watch sodium. Check the amount of sodium per serving, especially if you're trying to cut back on salt.

Limit added sugars . Look for foods low in added sugars and prioritize those with natural and less processed ingredients.

Value your fiber intake . Choose foods rich in fiber to promote digestive health and keep you feeling full for longer.

Pay attention to food allergies . If you have any food allergies or intolerances, it is essential to check the list of ingredients to avoid ingesting allergens.

Compare products . Compare different brands and similar products to make the best decision based on your nutritional needs and personal preferences.

Did you know that…

It is preferable to choose fresh or minimally processed foods , with ingredient lists as short as possible.

Allergens are highlighted in bold .

Packaged foods require more natural resources to produce and generate more waste.

Analyze the information on labels according to your personal conditions and needs, respecting the balance that must exist between the different types of nutrients, to have the necessary energy and supply sufficient nutrients.

References

How to read food labels: MedlinePlus Medical Encyclopedia. (nd).

American Diabetes Association. Making sense of food labels.

Bakris GL, Sorrentino MJ. Systemic hypertension: mechanisms, diagnosis, and treatment. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022:chap 26.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on practice guidelines. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Elijovich F, Weinberger MH, Anderson CA, et al. Salt sensitivity of blood pressure: a scientific statement from the American Heart Association. Hypertension. 2016;68(3):e7-e46. PMID: 27443572 pubmed.ncbi.nlm.nih.gov/27443572/.

Hensrud DD, Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 202.

Roca, S. (2023, January 13). Do you know how to read food labels? Asepeyo.