Don't let labels *fool you*
Check to see how many servings the product contains, and then how many servings you are eating. Serving sizes are not a recommendation on how much you should eat – that is up to you. If you eat more or less than the serving size listed, your calorie and nutrient intake will change accordingly, so you have to do the maths. For example, if you eat two servings, multiply the calories and nutrients by two.
One of the best tips is to completely ignore claims on the front of the packaging. Front labels often try to lure consumers into buying products by making health claims. While the claim may be true, it can sometimes be misleading. What many think are health claims are actually just marketing gimmicks and advertisements. And government approved claims, like “low-fat” and “light”, often don’t show you the complete picture. These products may be high in fat as well as sugar, salt, and/or calories. Always check the nutrition information panel to see if the product itself is a healthy option for you.
Low-fat: Some products claim to be ‘low in fat’ but this claim doesn’t mean the food is the healthiest option. ‘Low fat ‘food may come with more sugar.
Low-sugar: Low-sugar food may come with more fat and contain other ingredients similar to sugar, such as syrup, glucose, honey, etc.
No-added sugar: This means no extra added sugar. A label might also say “No added sugar” on the front but be high in sodium.
Contains wholegrain: This just means some aspect of the food contains wholegrain, and not the entire product.
Cholesterol free: a product might be 100% cholesterol free, but still contain fat.
Lite or light: This might just mean the food is light in colour, flavour or texture. You should still check the fat content on the nutritional information panel.
Oven baked, not fried: These products might still be sprayed or coated with fat before cooking, making them high fat. It’s best to check the fat content.
Interesting fact
According to studies, labels like “low-fat” and “gluten-free” will lead most consumers to eat more of that product because in their minds, it is healthier, and lower in calories.
