When it comes to healthy eating, knowledge is power, and food labels are your ultimate toolkit for making informed choices. These small but mighty labels pack a wealth of information about the nutritional content of the foods we consume daily. In South Africa, where unhealthy diets contribute to rising rates of obesity, diabetes, and heart disease, understanding food labels can help you take control of your health.
At Dis-Chem, we believe in empowering South Africans to make healthier choices with confidence. This comprehensive guide will help you decode food labels, avoid misleading claims, and choose the right products for your lifestyle.
Understanding Food Labels
Purpose of Food Labels
Food labels are not just legal requirements; they are essential tools for helping consumers understand the nutritional value of the products they consume. They provide detailed information on the ingredients, energy content, and overall composition of foods, helping you assess their suitability for your diet.
For people managing specific conditions—like high blood pressure, diabetes, or food allergies—these labels are even more critical. Knowing what’s in your food allows you to make choices that align with your health needs and goals.
How Labels Support Healthier Living
Food labels serve as roadmaps for better nutrition. For instance, if you're trying to manage your weight, understanding kilojoules and portion sizes can help you stay within your daily energy allowance. If your goal is heart health, labels can help you limit your intake of sodium, unhealthy fats, and added sugars.
By paying attention to food labels, you can make informed decisions, avoid unnecessary health risks, and ensure that your meals provide the nutrients you need to thrive.
Breaking Down a Food Label
To fully leverage food labels, you need to know what to look for. Here’s a breakdown of the essential components:
1. Serving Size and Servings Per Package
This is one of the most important sections to read first. Serving sizes indicate the recommended portion, and all nutritional values on the label are based on this amount. If a package contains two or three servings, eating the whole thing will multiply your intake of kilojoules, sodium, sugar, and fats.
2. Kilojoules Per Serving
In South Africa, the energy value of foods is measured in kilojoules (kJ). This figure tells you how much energy you’ll get from consuming one serving. To put it into context, the average adult requires about 8,700 kJ per day, although this varies depending on your age, gender, and activity level. If a single snack contributes 2,000 kJ, it may not be the best choice for a balanced diet.
3. Macronutrients: Fat, Protein, and Carbohydrates
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- Fat: Total fat includes both healthy and unhealthy types. Look specifically at the breakdown of saturated fat and trans fats, which should be minimised, and unsaturated fats, which are beneficial.
- Protein: Protein supports muscle repair and overall body function. High-protein foods are great for keeping you full and energised.
- Carbohydrates: These provide energy, but not all carbs are created equal. Focus on whole-grain options and avoid foods high in refined carbs and added sugars.
4. Micronutrients: Vitamins and Minerals
Micronutrients like calcium, vitamin D, and iron are essential for various bodily functions. Choose products that are rich in these nutrients, especially if they contribute to at least 10-20% of your daily requirements.
5. Ingredients List
Ingredients are listed in order of quantity, from highest to lowest. A good rule of thumb is to choose products with short, simple ingredient lists made up of whole foods. If the first few ingredients include sugar, palm oil, or refined flour, the product is likely not the healthiest option.
Understanding Percent Daily Value (%DV)
The %DV tells you how much of a nutrient one serving contributes to your daily requirements. For example, if a label lists 15% DV for sodium, that serving contains 15% of the maximum recommended daily intake. Aim for high %DVs for fibre, vitamins, and minerals and low %DVs for saturated fats, sodium, and added sugars.
Spotting Allergens and Additives
- Common Allergens: In South Africa, allergens like wheat, eggs, nuts, soy, and dairy must be clearly labelled. Look for allergen warnings or bold text in the ingredients list if you or someone in your family has food sensitivities.
- Additives and Preservatives: Avoid products with artificial colourants (e.g., tartrazine) or preservatives (e.g., sodium benzoate) when possible. These ingredients can have long-term health effects if consumed in excess.
Tips for Making Healthier Food Choices
Check for Hidden Sugars
Sugar is often disguised under names like dextrose, maltose, or high-fructose corn syrup. Consuming too much sugar can lead to weight gain, energy spikes, and an increased risk of diabetes. Choose foods with less than 5g of sugar per 100g for a healthier option.
Identify Healthy Fats
Unsaturated fats (like those in avocados, nuts, and olive oil) are good for your heart. Minimise saturated fats, commonly found in fried foods, and completely avoid trans fats, which are linked to heart disease and high cholesterol.
Prioritise High Fibre and Protein Content
- Fibre: A diet rich in fibre aids digestion, stabilises blood sugar, and keeps you fuller for longer. Look for products with at least 3g of fibre per serving.
- Protein: Protein helps build and repair tissues and plays a key role in feeling satisfied after meals. Include lean protein sources like chicken, fish, eggs, beans, or tofu in your diet.
Watch Out for Sodium Content
High sodium intake is linked to high blood pressure and heart disease. Foods with less than 120mg of sodium per 100g are considered low-sodium. Be wary of processed foods like chips, soups, and ready-made sauces, which can contain alarming amounts of hidden salt.
Decoding Marketing Claims
Common Misleading Terms
When browsing the aisles, you’ve likely seen phrases like “low fat,” “sugar-free,” or “natural” prominently displayed on food packaging. These marketing claims are designed to catch your attention and make products seem healthier than they may actually be. While these terms might sound appealing, they don't always paint a full picture of what you're putting in your body.
For example, a product labelled "low fat" may have significantly reduced fat content but can be loaded with added sugar or refined carbohydrates to compensate for the lack of taste. Similarly, “sugar-free” products may contain artificial sweeteners such as aspartame or sucralose, which may not be ideal for everyone. Some of these substitutes can trigger cravings for sweetness or even cause digestive issues for sensitive individuals.
"Natural" is another commonly used term, but it doesn't have a standard definition in the food industry. Just because something is labelled "natural" doesn’t mean it’s healthier or free from preservatives, artificial colours, or other additives. For example, a product might be made with "natural flavours" that are processed in a lab, but the label can still claim the product is "natural."
Understanding how these marketing terms are used can help you avoid being misled by packaging that prioritises buzzwords over nutritional value.
How to Look Beyond Marketing Claims
While the front of the package may tout eye-catching labels, it’s crucial to look beyond these claims and focus on the actual nutritional content. Start by checking the nutritional information on the back of the packaging. Here you can get a clearer picture of the product’s kilojoules, macronutrients (such as fats, carbohydrates, and proteins), and micronutrients (vitamins and minerals).
Next, take a close look at the ingredient list, which is ranked in order of quantity. If sugar, refined oils, or artificial additives appear early in the list, the product is likely not as healthy as it seems. Products with fewer ingredients and those that list whole foods (like oats, nuts, or vegetables) are generally a better choice.
Finally, be cautious of claims like "gluten-free" or "non-GMO," as they do not necessarily mean the product is healthier. These terms simply refer to specific aspects of the product’s composition and do not indicate anything about the nutritional quality. Instead of being swayed by these claims, rely on your knowledge of what constitutes a healthy diet and evaluate products based on the full set of information provided.
Practical Shopping Tips for Healthier Choices
Reading Labels on Packaged Foods
When shopping for snacks, meals, or beverages, look for:
- Products low in kilojoules, sugar, sodium, and unhealthy fats.
- High fibre and protein content to keep you fuller for longer.
- Short ingredient lists with minimal artificial additives.
Choosing Fresh Over Processed
Fresh fruits, vegetables, whole grains, and lean proteins are naturally free from preservatives and additives, making them healthier choices. When shopping, prioritise fresh, minimally processed foods over highly processed packaged items.
Dis-Chem’s Healthy Food Options
At Dis-Chem, we stock a range of healthier food options, including gluten-free, organic, and sugar-free products. Whether you’re looking for nutrient-rich snacks or meal kits that fit your lifestyle, you’ll find plenty of options on our shelves.
Tools and Resources from Dis-Chem
In-Store Support
Our Dis-Chem staff are always available to assist you in finding products that suit your dietary needs. Whether you’re looking for low-sodium snacks or allergen-free foods, we’re here to help.
Health and Wellness Products
Explore our wide range of health and wellness products, including vitamins, supplements, and weight management solutions. These products can complement your healthy eating habits and help you achieve your wellness goals.
Understanding food labels is a critical skill for making healthier choices and improving your overall well-being. By mastering the art of reading and interpreting labels, you can take control of your diet and choose foods that nourish your body and mind. Visit Dis-Chem today for expert advice, healthy food options, and the resources you need to live your healthiest life.