Reading Labels
Understanding how to read nutrition information is essential in making healthy choices at meals and snacks.
COACHING RESOURCES
When reading a Nutrition Information Panel (NIP) aim for these targets:
- Energy: 420kj/ 100cal per carbohydrate snack
- Energy: 600-800kj/ 150-200cal for a Carbohydrate and Protein snack
- Fat: Less than 10g/100gSaturated fat: Less than 2g/100g
- Carbohydrate Total (sugars included in this): 15g/serve
- High Fibre: 5g/Serve
- Sodium: 120mg/100g is low salt; Up to 400mg/100g is acceptable.
- Ingredient list: Less ingredients the better. Ingredients are listed in order of most to least by weight.
Resource from article: Knowing is half the battle won
| Carbohydrate | Fat | How much can I have? |
|---|---|---|
| 15g/serve | 10g or less/100g | Serve size indicated on product |
| Greater than 15g/serve | 10g or less/100g | Reduce portion size accordingly |
| 15g/serve | Greater than 10g/100g | Look at energy per serve If portion indicated is between 60-100calories then can be substituted as carbohydrate snack, if greater than 100cal/serve adjust portion size accordingly |
Remember!
We need to aim for foods:
- Lower in energy (kj/cal)
- Lower in saturated and trans fat
- Lower in sugar
- Lower in sodium
- High in dietary fibre
Monique Etkind
Dietitian and Nutrition Specialist
