Understanding Food Labels for Better Health

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Food labels are useful tools for making healthier choices but can be confusing. The key is understanding what the numbers really mean for your portion size.

Portions Matter: Labels often use 100g as a standard, but actual servings vary. For instance, a 150g yogurt with 80 calories per 100g actually has 120 calories.

Reference Intake (RI): These are daily nutrient guides based on a 2,000-calorie diet. Look for:

Higher %RI in fibre, vitamins (D, C), calcium, iron, potassium

Lower % recommended intake in saturated fat, sodium, added sugars

Macronutrients:

Sugar: Aim for less than 6g per 100g. Watch out for added sugars in flavored products.

Fats: Keep saturated fats under 1.5g/100g and avoid trans fats. Favor mono- and polyunsaturated fats.

Carbs: Choose those high in fibre to help regulate blood sugar and cholesterol.

Ingredients List: Listed by quantity, so if sugar is first, it’s the main ingredient. Watch for E-numbers (additives) and allergens in bold.

Informed label reading empowers healthier eating.

Strive for balance—perfection isn’t necessary. 

Remember:

“You don’t have to eat less; you just have to eat right!”

Above article provided by the collaboration of Dame (Dr.) Georgiana Farrugia Bonnici from POLYMER WEIGHT MANAGEMENT CLINIC; MD, MSc Family Medicine, BSc (Hons). Radiography

Diplomas in Mindful Mental Health, Cognitive Behavioural Therapy, Nutrition & Dietetics, Homeopathy & Reflexology, Creative Writing & Interior Design