For this post we have Evie Nikokavoura. Evie graduated and practiced as a Registered dietitian & nutritionist in Greece. She also holds postgraduate degrees in nutrition from the University of Aberdeen and Robert Gordon University and has 10 years of experience in research and science communication in the UK. Enjoy her tips for understanding food labels!
Key Question: What information should I look for on food labels?
Food labels provide us with information about the “characteristics” of foods. Labelling is regulated to protect us and to assist us in making choices based on our preferences, diet requirements, allergies and budget. In the UK, it is compulsory to include a set amount of information on the front and back of each packaged food item.
On the front, we usually see the name of the food, the best before or use by date, as well as the net weight (or volume) of the item. A use by date is about safety, and foods and drinks should not be consumed after this date has passed. The best before date or best before end (BBE), is about quality. This means that if the food has been stored according to the instructions on the packaging, it could be safe for eating after the BBE date, however its flavour, texture and/or taste may have changed. At the back or the side of the package, there is a list of ingredients listed in order of weight, with the main ingredient first. There is information on allergens, which are highlighted with a different font, style or background colour so that they can be identified. Nutrition claims refer to what a product does or doesn’t contain, or contains in a higher or lower amount, for example; ‘this product is high in fibre’. Health claims suggest a benefit from the product (or its components), for example ‘calcium is needed for the maintenance of normal bones’. Statements like these are reviewed by experts and there are strict criteria as to what is allowed to be claimed.
What are the red, amber and green colours?
We have a coding system for labels placed on the front of packed food items (Front of Pack or ‘FOP’). FOP labels provide us with information at a glance, because we can see whether the food has high (red), medium (amber) or low (green) amount of fat, saturated fat, sugar, salt and energy. This is per 100 grams/mL or per portion/serving. If you want to make a healthier choice, go for more greens and ambers, and fewer reds. As discussed in Article 4, we don’t know whether a high fat or carbohydrate diet is ‘better’ for health, but we should monitor the sugar and saturated fat we are eating.
What are reference intakes?
Reference Intakes (RIs), are guidelines on the energy and nutrients we need for a balanced diet and can be given per 100g/mL and/or per portion. The percentage (%) RI tells us how much of our daily intake would be met by a portion of the product. However, humans are not all the same and these recommendations act as a guide. How much energy we need depends on many things such as our sex, age, height and weight, body composition and physical activity levels. Also the portion size on the label is only the manufacturer's recommendation. You can read more about this, with an example by clicking here or here.
Is there any evidence about reading labels and better health?
According to several studies, reading food labels affects our food intake and has a potential to result in the selection of healthier foods. A good labelling system can be a cost-effective population-level intervention for improving public health. On the other hand, the current format of food labels may not be clear for everyone and education from nutritionists and dieticians can be beneficial. FOP labels may also lead to a halo effect. This occurs when the perception of one trait is influenced by other traits. In simpler words, it happens when we overestimate the “healthfulness” of a product. For example, fat free does not always mean healthier, because the product may contain additional sugar and some fats are an important part of our diet.
You can help!! The UK Government has recently started a review for FOP labeling and are looking for ideas until 21st October 2020. This is your chance to have your say! (click here).
Take-home message: There is a lot of information on food packages, but remember that healthy eating is about eating a variety of foods, with many of them not labelled (e.g. fruits and vegetables). A balanced diet should give you the nutrients you need to support your health and well-being, although in some cases supplements (e.g. vitamin D ) are beneficial.
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