How to Read a Food Label

The amount of energy a food contains is usually expressed in kilojoules (kJ) but may be stated in calories (kcal).r When trying to lose weight, it is important to reduce daily caloric intake (i.e.: foods which are high in kilojoules).

A product is considered to be low in fat if it contains no more than 3 g of fat in each 100 g for solid foods and no more than 1.5 g per 100 ml for liquids. In this example, you can see that this is not a low fat food as it contains 15.6 g of total fat per 100 g.

The serving size refers to the size of the serving that, according to the manufacturer, is meant for one person.

It is important to be aware of the amount of sodium in products. Diets high in sodium (salt) are associated with high blood pressure (hypertension) which is a risk factor for cardiovascular disease. A food is considered to be low in sodium if it contains no more than 120 mg of sodium per 100 g.

Foods that are high in fibre contain at least 6 g of fibre per 100 g for solids (the product in the example is not high in fibre as it only contains 4.1 g of fibre per 100 g). Ideally, you want to choose starchy foods that are high in fibre.

According to dietary guidelines, we should aim to eat less than 300 mg of cholesterol each day to reduce the risk of developing heart disease. A food is considered to be low in cholesterol if it contains no more than 20 mg of cholesterol per 100 g for solids and no more than 10 mg per 100 ml for liquids.

Saturated fat should be limited because it raises cholesterol levels which increase the risk of developing heart disease. Try to choose foods that are low in saturated fat which means that the food contains no more than 1.5 g of saturated fat per 100 g for solids or 0.75 g per 100 ml for liquids.

Protein can come from both plant and animal foods. It is part of every cell in the body and is necessary for many body functions such as growth and development. Sufficient protein helps to preserve lean muscle mass, especially when on a weight loss journey.

Carbohydrates are the body's main source of energy. They are found mainly in plants, but dairy products also contain carbohydrates in the form of lactose. When trying to lose weight, choose low GI carbohydrate foods or those high in fibre, as these keep you fuller for longer.

Total sugar includes sugars naturally found in food as well as those that are added. Try to limit foods higher in added sugars, and rather use whole fresh fruit as snacks and to sweeten foods like cereal or plain yoghurt.

Trans fat formed artificially during food-processing is found in partially hydrogenated oils, which are used in a variety of foods. Partially hydrogenated oils are no longer added to food.