6 Easy Steps to read a Food Label
SERVING SIZE
Look at the number of servings per packet, and what exactly makes up that serving size. This may not be the same as the serving size you consume. 100g is a useful standard to compare products.
INGREDIENT LIST
The food items in the ingredient list will be listed in ascending order, so the ingredient that is first on the list is going to be in the highest amount in the food, and whatever is at the ends of the list is in the least amount.
If you can see fat, sugar or salt within the first three ingredients on the ingredient list, it’s not going to be a great choice.
FAT
Aim to choose foods with less than 10 grams of total fat per 100 grams and less than 3 grams of saturated fat per 100 grams.
SUGAR
Aim to choose foods with less than 15 grams of sugar per 100 grams.
FIBRE
Choose the product with the highest fibre per 100g. Aim for at least 7.5g per 100g OR 3g per serve.
SODIUM
Aim to choose foods with less than 120 milligrams, but no more than 400 milligrams of sodium per 100 grams.
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