Food labels are the mandatory printed information on food product packaging that allows consumers to know more about what they are purchasing. The content of this information is strictly regulated by the national government agency, Food Standards Australia New Zealand (FSANZ), in order to help consumers make choices and minimise misleading and deceptive claims.
Types of food labels
Product name: As basic as it may sound, the FSANZ requires the product name to be an accurate description of the product content. For example, an ‘Apricot yoghurt’ should contain apricot, if not it must be named ‘Apricot flavoured yoghurt’.
Use-by or best before dates: For health and safety purposes, food with “use-by” dates should be eaten before the printed date. However, food displaying “best before” dates may still be safe to consume after the date, although not at its best quality.
Nutrition content and health claims: Nutrition content claims are statements about nutrient content of a food (e.g. Low in fat). In contrast, health claims refer to a potential food–health relationship (e.g. reduces heart attack). Health claims are a common source of confusion and can often be misleading if the FSANZ Code is not observed.
Nutrition Information Panel (NIP): This useful Panel provides factual nutrition information such as energy, carbohydrate, fat and protein content, as well as any specified nutrient claims, in a standard format.
Common food labels – what do the terms mean?
Reduced/Light/Lite: Foods must contain 25% less of the nutrient specified than the original food of the same quantity.
Diet: Food must contain at least 40% less energy than the original food of the same quantity.
Good vs. Excellent source of fibre: A good source must contain at least 4g dietary fibre per serve, or at least 7g to be an excellent source.
Multigrain vs. Wholegrain: Multigrain products contain several types of grains but these can be refined which means that most of the nutrients are taken out. Whereas wholegrain products retain all the nutrients from the grain and so are a healthier choice. However, to claim to be a wholegrain food, it must contain more than 8g wholegrain per serve.
Low in cholesterol: Food must contain less than 10mg cholesterol per 100ml (or 20mg per 100g). But bear in mind that most cholesterol is manufactured in the body as a result of eating saturated and trans-fats rather than being found directly in food.
Low fat vs. Fat free: Food with less than 1.5g fat per 100ml (or 3g per 100g) are low fat. Fat-free food contains less than 0.15% fat.
Low salt vs. no added salt: Low salt food must contain less than 120mg sodium per 100ml or 100g, whereas ‘no added salt’ means it does not contained added salt or sodium compounds.
Low sugar: Food must contain less than 2.5g sugar per 100ml (or 5g per 100g).
No added sugar vs. Sugar free vs. Unsweetened: These three terms sound similar yet mean quite different things. Food with no added sugar must not have any sugar, honey, malt/malt extracts, concentrated or deionised fruit juice added. However this doesn’t mean zero sugar content as some foods contain sugar naturally. Sugar-free foods have zero sugar content but still contain artificial sweetener (e.g. xylitol) which may have a laxative effect when consumed in large quantities. Unsweetened foods have no added sugar as well as no sweetener.
Gluten free: Particularly useful for coeliac disease sufferers, this food must contain no detectable gluten or oats or related products or gluten containing cereals that have been malted.
HINT: Some foods labeled fat free may be high in sugar and vice versa so don’t assume they are the healthy alternative. Always read your NIP!
Special Labels
Organic vs Certified Organic: Organic foods imply that the food product is grown or produced without using chemicals (e.g. pesticides), with no genetically modified organisms and no exposure to irradiation. However, as there are no regulations in Australia to govern the use of the word ‘organic’, consumers should look out for the ‘certified organic’ label. To receive certification manufacturers must adhere to the regulations and principles governed by the National Australian Standard for Organic and Biodynamic Products.
Heart Foundation Tick: A Heart Foundation Tick indicates the food is a National Heart Foundation endorsed ‘healthier choice’ when compared to similar products. Criteria for the Tick is very strict and require the product to be low in total, saturated and trans-fat, low in sodium, low in energy density and have appropriate serving sizes. They also consider whether a sufficient amount of dietary fibre, wholegrains, vegetable ingredients, protein, and calcium for soy and dairy alternatives are included.
For more information, visit the Food Standards Australia New Zealand, the National Heart Foundation, Grains and Legumes Nutrition Council and Better Health Channel websites.
Comparing products
When comparing two similar products, the Nutrition Information Panel is the most important part of the label to look at. Nutrients are listed per serving size and per 100g or 100ml. As serving sizes differ between products, the general rule is to compare using the 100g or 100ml column.
Although food labels can help you make healthy choices, the best and freshest food such as fruit and vegetables don’t come with any labels. So remember to include them in your diet too.
Source: healthylife
Types of food labels
Product name: As basic as it may sound, the FSANZ requires the product name to be an accurate description of the product content. For example, an ‘Apricot yoghurt’ should contain apricot, if not it must be named ‘Apricot flavoured yoghurt’.
Use-by or best before dates: For health and safety purposes, food with “use-by” dates should be eaten before the printed date. However, food displaying “best before” dates may still be safe to consume after the date, although not at its best quality.
Nutrition content and health claims: Nutrition content claims are statements about nutrient content of a food (e.g. Low in fat). In contrast, health claims refer to a potential food–health relationship (e.g. reduces heart attack). Health claims are a common source of confusion and can often be misleading if the FSANZ Code is not observed.
Nutrition Information Panel (NIP): This useful Panel provides factual nutrition information such as energy, carbohydrate, fat and protein content, as well as any specified nutrient claims, in a standard format.
Common food labels – what do the terms mean?
Reduced/Light/Lite: Foods must contain 25% less of the nutrient specified than the original food of the same quantity.
Diet: Food must contain at least 40% less energy than the original food of the same quantity.
Good vs. Excellent source of fibre: A good source must contain at least 4g dietary fibre per serve, or at least 7g to be an excellent source.
Multigrain vs. Wholegrain: Multigrain products contain several types of grains but these can be refined which means that most of the nutrients are taken out. Whereas wholegrain products retain all the nutrients from the grain and so are a healthier choice. However, to claim to be a wholegrain food, it must contain more than 8g wholegrain per serve.
Low in cholesterol: Food must contain less than 10mg cholesterol per 100ml (or 20mg per 100g). But bear in mind that most cholesterol is manufactured in the body as a result of eating saturated and trans-fats rather than being found directly in food.
Low fat vs. Fat free: Food with less than 1.5g fat per 100ml (or 3g per 100g) are low fat. Fat-free food contains less than 0.15% fat.
Low salt vs. no added salt: Low salt food must contain less than 120mg sodium per 100ml or 100g, whereas ‘no added salt’ means it does not contained added salt or sodium compounds.
Low sugar: Food must contain less than 2.5g sugar per 100ml (or 5g per 100g).
No added sugar vs. Sugar free vs. Unsweetened: These three terms sound similar yet mean quite different things. Food with no added sugar must not have any sugar, honey, malt/malt extracts, concentrated or deionised fruit juice added. However this doesn’t mean zero sugar content as some foods contain sugar naturally. Sugar-free foods have zero sugar content but still contain artificial sweetener (e.g. xylitol) which may have a laxative effect when consumed in large quantities. Unsweetened foods have no added sugar as well as no sweetener.
Gluten free: Particularly useful for coeliac disease sufferers, this food must contain no detectable gluten or oats or related products or gluten containing cereals that have been malted.
HINT: Some foods labeled fat free may be high in sugar and vice versa so don’t assume they are the healthy alternative. Always read your NIP!
Special Labels
Organic vs Certified Organic: Organic foods imply that the food product is grown or produced without using chemicals (e.g. pesticides), with no genetically modified organisms and no exposure to irradiation. However, as there are no regulations in Australia to govern the use of the word ‘organic’, consumers should look out for the ‘certified organic’ label. To receive certification manufacturers must adhere to the regulations and principles governed by the National Australian Standard for Organic and Biodynamic Products.
Heart Foundation Tick: A Heart Foundation Tick indicates the food is a National Heart Foundation endorsed ‘healthier choice’ when compared to similar products. Criteria for the Tick is very strict and require the product to be low in total, saturated and trans-fat, low in sodium, low in energy density and have appropriate serving sizes. They also consider whether a sufficient amount of dietary fibre, wholegrains, vegetable ingredients, protein, and calcium for soy and dairy alternatives are included.
For more information, visit the Food Standards Australia New Zealand, the National Heart Foundation, Grains and Legumes Nutrition Council and Better Health Channel websites.
Comparing products
When comparing two similar products, the Nutrition Information Panel is the most important part of the label to look at. Nutrients are listed per serving size and per 100g or 100ml. As serving sizes differ between products, the general rule is to compare using the 100g or 100ml column.
Although food labels can help you make healthy choices, the best and freshest food such as fruit and vegetables don’t come with any labels. So remember to include them in your diet too.
Source: healthylife
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