Basically, every food label tells a story and the Nutrition
Information Panel simply gives you the facts. Click the white
food label image on the right for a visual guide.
Servings per package is how many portions
the manufacturer states are in a serving of its food.
Serving size relates to the weight of a serve
as stated by the manufacturer. As a result, some food products can
have great variations in serve size between similar food
Per serve relates to the nutrients in one
portion of the food product (based on what the manufacturer has
stated is a serve under 'Serving size'). It is important to compare
your serve size with the manufacturers serving size and adjust the
nutrients in this column accordingly.
Energy is measured in kilojoules or calories.
Kilojoules is the Australian unit of measure while Americans use
calories. It is similar to the difference between centimeters
and inches - they are both measuring length but the numbers are
very different. The total amount of energy in a food is a
combination of the energy from the carbohydrate, protein and fat in
a food - for example, if you added less fat, then the total energy
or kilojoules would be lower.
Protein is needed for building and
maintaining muscles, a healthy immune system and is essential for
metabolism. Common protein foods include chicken, eggs and
Total fat is a very energy-dense food.
Therefore, it is important to monitor total fat intake to assist
with weight management. Remember, there are different types of fat
- monounsaturated, polyunsaturated, saturated and trans
Saturated fat is the one type of fat that
must be listed on all Nutrition Information Panels. It is the
type of fat most commonly linked with an increase in low density
lipoprotein (LDL) bad cholesterol levels and an increased risk of
heart disease. All in all this is a fat to steer well clear
Carbohydrates are digested down into
glucose by the body and will raise blood glucose levels. Therefore,
it's important to consider total carbohydrates and not just sugars
when looking at how much food will affect your blood glucose
Sugars can be added sugars or can be
sugars found naturally in a food or ingredient such as milk or
Dietary fibre is an important part of
healthy eating as it helps fill you up, keep your bowels regular
and help manage blood glucose levels.
Sodium is the amount of salt in a food
product. Excess salt intake is linked with high blood pressure
which damages your heart and arteries.
Per 100g or 100ml relates to the
nutrients in 100g or 100ml of the food product. This column is
useful for comparing similar food products, especially since the
serve size can vary significantly between food products. By using
the 100g column you know you are always comparing the same
In summary, choose products with
- lower energy (kilojoules)
- lower saturated fat and moderate total fat
- lower sugar
- lower sodium
- higher fibre