Making Sense of Nutrition Labels

Do you need help making sense of nutrition labels?

Making sense of nutrition labels can be overwhelming. However, having basic knowledge of nutrition labels can help you to understand what elements matter when making healthier choices, and what to filter out.

If you’re in Australia, it’s mandated by law that all manufactured foods include a nutrition information panel and ingredients list [1]. This panel is a useful tool for taking control of your health. But it can sometimes get overshadowed by everything else on the label.

A product may include other terms and information used to market the product which can be easily misinterpreted. In fact, research shows that simply adding health claims on packaging can lead people to think they’re healthier than the same product without the claims [2]. Remember, just because a product makes certain nutrition claims doesn’t mean it is healthy [3].

When reading nutritional labels, it’s important to relate them to your individual nutritional needs. Some labels will list the nutrients as a percentage of daily nutrient intake as “daily value” or RDI (Recommended Daily Intake). The Recommended Daily Intake is based on what an average adult needs (at an 8700 kJ or 2,080 calories)[4]. Treat the percentage values as general advice only as they are not specific to your own individual dietary requirements or goals.

When making decisions about processed foods, there are 5 key points you should prioritise.

1. Serving Size

The serving size is listed in a standardised unit, such as grams, and tells you how much the food business has determined a serving of a product should be [5]. Your own serving size may be more or less to what is recommended on the packaging. It is also very easy to assume that one packet equals one serve, but this is not always the case. This is particularly the case with items that are individually packaged.

2. Energy

The unit of energy will either be listed in Kilojoules (kJ) and/or Calories (kcal) per serve and usually per 100g. You can use the “per 100g” column to compare the nutritional profile of different products. The amount of energy from a product is calculated from its macronutrient content listed further down the label.

3. Macronutrients

Macronutrients are nutrients that your body needs in larger amounts in order to function properly. These are protein, carbohydrates and fat and each is important as it is used by the body for a different purpose [6]. Daily requirements of these nutrients will vary between individuals and will be dependent on a number of factors. These factors include gender, age, weight, activity level and current body composition goal.

4. Fibre

Fibre is a central component of a healthy diet. It is important for keeping your intestinal tract healthy. A diet that is high in fibre has been linked with a reduced risk of chronic disease and longer life. Despite this, as much as two-thirds of Australians don’t hit their RDI of fibre [7]. The National Health and Medical Research Council (NHMRC) advises an adequate intake of 30g for adult males and 25g for adult females. This adequate intake is just that – adequate. It should be considered as your minimum target. While NHMRC has no set upper level of intake of fibre, if too much is consumed without enough water, it can cause abdominal discomfort or constipation [8]. We recommend capping your fibre intake at around 50-60g per day.

5. Ingredients

As far as body composition goes, the list of ingredients isn’t as important as you may think. All ingredients in a food product must be listed in order from largest to smallest. This can be used to spot foods that might be high in saturated fat, added salt or added sugars. The ingredients list is particularly useful for people with food intolerances or allergies. 

If you pay attention to the above five areas when making food choices, you will be well on your way to making healthier choices. It is also useful to be aware of other elements of your food packaging to avoid them being misinterpreted.

What about the Health Star Rating?

The Health Star Rating system is designed to provide nutritional information at a glance. It rates packaged foods between 0.5 and 5 stars, based on ingredients that increase the risk of obesity and contribute to other chronic diseases [9]. The system is voluntary, and is not without its critics. 

The Health Star Rating allows for negative nutritional attributes to be cancelled out, or balanced, by a positive attribute. For example, a product that receives a high score despite being rich in sugar because a healthy ingredient such as fibre as been added. The rating is also calculated on an “as prepared” basis, which means it takes into account the nutritional value of what it is eaten with. For example, Milo came under fire after it displayed a 4.5-star rating. This rating was based on consuming 3 teaspoons of powder with skim milk, not just on the Milo alone, which would have only earned a 1.5 star rating [10].

Other terms you will find on food labels

It is helpful to keep an eye out for terms which are associated with improved health, but could mislead you into thinking unhealthy, or processed foods are good for you. Some such terms are [11]:

Light: it has been processed to reduce either calories or fat, but some products may have only been watered down.

Natural: this simply means the manufacturer worked with a natural source at some point, like apples or rice.

No added sugar: some products might have no added sugar because they are naturally high in sugar.

Low fat: this could mean fat has been reduced, but another ingredient, such as sugar, has been added to compensate.

Fruit-flavoured: many processed foods refer to a natural flavour, such as a fruit, but might not actually contain any fruit.

Feeling overwhelmed by nutrition labels?

If taking in all this labelling information still seems like a lot for your weekly grocery shop, there is a way around it – eat more whole foods! To conclude, the key to a healthy diet is consuming a balanced diet with a variety of nutrient-rich foods, and the easiest way to do this is by eating mainly unprocessed foods.

If you would like nutritional advice tailored to your personal requirements and goals, book in a consultation today.

How To Understand Nutrition Labels













Grill’d Low Carb SuperBun

What’s all the fuss about Grilld’s Low Carb SuperBun?

It’s no secret that I am in a long-term relationship with Grill’d Healthy Burgers. You will find me there on a weekly basis after a training session, ordering either a Sweet Chilli Chicken or Simon Says Burger. Delicious!

There’s a number of things that I love about Grill’d. Their burgers are 100% natural, they source their ingredients from local Australian suppliers, they publish their nutritional information, and each burger is made to order. They also cater to everyone. Whether you have a gluten intolerance, an allergy, or prefer to eat vegan – there is something on the menu for you. However, I’ve noticed on my weekly ventures to Grill’d Burgers that more people are ordering the “Low Carb SuperBun”. According to Grill’d Burgers, the Low Carb SuperBun is “…made from all natural quality ingredients including almond meal, free range eggs, coconut cream, tapioca and honey. [The Low Carb SuperBun has] less carbs than a single sushi roll!” [1] Whilst the ingredient list for the Low Carb SuperBun makes it lower in carbohydrates than a sushi roll, it also makes it higher in fat than a McDonald’s Quarter Pounder. [2]

Let’s look at a comparison of the nutrition data between the Sweet Chilli Chicken Burger on a Traditional Bun versus the Low Carb SuperBun. [3]

Sweet Chilli Chicken on Traditional Bun

Sweet Chilli Chicken on Traditional Bun

Sweet Chilli Chicken on Low Carb SuperBun

Sweet Chilli Chicken on Low Carb SuperBun

What’s the difference?

A Sweet Chilli Chicken Burger on a Low Carb SuperBun contains 37.4g of fat. To put this number into context, the National Health and Medical Research Council (NHMRC) recommend that total dietary fat intake should be between 20-35% of a person’s total energy intake to reduce the risk of chronic disease. [4] The average adult needs  8700 kilojoules (or the equivalent to 2000 calories) a day to maintain a healthy weight. [5] If we take the NHMRC’s dietary fat recommendation, and base it on a 2000 calorie diet, the average adult should be consuming between 55-78g of fat each day.

If you’re ordering a Sweet Chilli Chicken Burger on the Low Carb SuperBun, you are eating you way well into your dietary fat recommendation for the day… and that’s if you’re not ordering any chips on the side! We also haven’t mentioned that the Sweet Chilli Chicken Burger is one of Grilld’s lower fat options. If you order the Almighty on the Low Carb SuperBun, that will put you at 63.3g for the burger alone.

It’s likely that consumers are ordering the Low Carb SuperBun because they believe that it’s the healthier alternative. It’s also likely that the same consumers that are ordering the Low Carb SuperBun are unaware that it is more calorie dense than all other bread varieties available at Grill’d Burgers, and choosing the Low Carb SuperBun adds an extra 21.6g of fat in comparison to the Traditional Bun. What’s our take on it? We prefer to stick to the Traditional Bun, Panini Bun or Gluten Free Bun varieties. Unless you’re on a low carbohydrate and high fat diet for medical reasons, we suggest that you choose the same.

Want to make better food choices?

If you want to make better food choices when you’re out and about, check out our Macro-Friendly Takeaway Guide. It’s free to download.