For many people, reading a nutrition label is reserved for nutritionists or dietitians, so they don’t bother.

But, if you are conscious of your health and what goes into your body, you should pay attention to nutrition labels, as they provide information to make informed choices.

In this article, we will delve into nutrition labeling and the authenticity of common nutrition claims.

The Basics of Nutrition Labels

Nutrition labels, also known as Nutrition Facts Panels, offer detailed information on the nutrient content of food. Important details include macronutrients (proteins, fats, carbohydrates), micronutrients (vitamins and minerals), and other important nutrients like fiber and sugars.

Key Components of a Nutrition Label

• Serving Size: Most people mistake the serving size for the whole pack…lol. A serving size is a small part (one portion) of the whole pack of the food you’re holding! It’s like saying, “This is how much you should eat at one time, but if you take more than that size, you’ll get more calories and other components listed on the label.”
• Calories: Think of them as your body’s energy source. The label tells you the total number of calories per serving. This helps you decide how many calories you want from the food, especially if you are on a fitness journey.
• Macronutrients (fats, carbs, and proteins): The main nutrients your body needs in relatively large amounts for energy and other essential body functions. The label typically shows the grams of these per serving.
• Sugar: Refers to the total amount of natural sugars (like fructose) and added sugars (like sucrose) present per serving. It’s important to be mindful of added sugar intake, as excessive consumption can contribute to various health problems such as obesity and diabetes over time. The international guideline for sugar intake is 36g (9 teaspoons) per day for men and 25g (6 teaspoons) per day for women.
• Sodium: A mineral involved in fluid balance and nerve impulses. High sodium intake can contribute to high blood pressure. The label shows the amount of sodium in milligrams (mg) per serving.
• Dietary Fiber: A type of carbohydrate that your body can’t fully digest. It promotes gut health, regulates digestion, and can help you feel fuller for longer.
• Micronutrients (vitamins & minerals): These tiny powerhouses support many bodily functions. Look out for vitamins like vitamin D and minerals like calcium and iron.

Understanding Nutrient Content Claims

Nutrient content claims describe the level of a nutrient in a product, such as “low fat,” “high fiber,” or “reduced sodium.”

• Low Fat: If it’s “low fat” it must contain 3 grams of fat or less per serving.
• High Fiber: If it’s really “high fiber” it must have at least 5 grams per serving.
• Reduced Sodium: Products with this claim should contain 25% less sodium than the standard version of the same product.

Several studies suggest that nutrition claims can positively influence consumer perceptions, leading to healthier food choices.

Health Claims

Health claims suggest that a food/product can manage a certain disease condition or help to provide the required nutrients.

• Calcium and Osteoporosis: Claims such as ‘adequate calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis’ are based on the recommended intake of 600 to 1300 mg of calcium per day.
• Sodium and Hypertension: Statements such as ‘diets low in sodium may reduce the risk of high blood pressure’ are based on the definition of low sodium as having an intake of less than 2 grams per day.”

Misleading Claims and Marketing Tactics

While nutrition and health claims can help you make healthier choices, they can also mislead you. Terms like “natural,” “organic,” and “no added sugars” are often used to imply health benefits that may not necessarily align with the nutritional profile of the product.

According to some research, consumers often perceive products with these claims as healthier than they are, which can lead to increased consumption of high-calorie or high-sugar products.

This is why you shouldn’t rely solely on marketing but should pay attention to the nutrition labels.

Practical Tips for Consumers

• Read Beyond the Claims: Always check the full nutrition label to understand the complete nutritional profile of the product.
• Compare Products: Use the nutrition labels to compare similar products and choose the option that aligns with your dietary needs.
• Don’t Take Some Words Too Seriously: Terms like “natural” and “organic” can be helpful but should not be the sole basis for choosing a product.

Understanding nutrition labels and claims is essential for making informed food choices. While these labels provide valuable information, being aware of marketing tactics and educating yourself on labels can lead to healthier and more mindful eating habits.

For personalized nutritional guidelines, book a consultation here