Reading labels
As a busy mum or dad, you may not have time to stop and ponder over the small printed labels on food products. Even if you do, both the type and amount of nutrition information on the labels can at times be daunting or difficult to comprehend. It is however important to know that labels are there to enable you to make better and more informed choices.
What’s in a food label?
Food labels are regulated by law and will tell you exactly what you are eating. Labels also indicate any precautions you may need to take, such as storage or cooking instructions. Some of the elements on the label of a food product are:
- Name or description of the food
- Lot or batch identification
- Ingredient list (in descending order of weight)
- Nutrition information panel
- Mandatory warning statements, advisory statements and declarations (if product contains ingredients which may cause an allergic reaction)
- Date marking (needed for most packaged food with a shelf life of less than two years)
- Directions for use and storage
- Percentage of characterising ingredient
- Net volume or weight
- Name and address of supplier
There are certain conditions when all the information cannot be supplied e.g. food for catering or very small packaging.
The name of the product is a description of the product often containing the main ingredient in the name. There will also be a list of ingredients, giving you all the ingredients contained in the product, in order of quantity, starting with the largest amount first. The nutrition information panel will contain information of the energy value (kilojoules), protein, fat and saturated fat, carbohydrates and sugar, dietary fibre and sodium. They will also include other active substances, such as vitamins and minerals.
All food sold in New Zealand, whether it is locally produced or imported, must comply with the Australia New Zealand Food Standards Code which includes labelling.
Below is an example of a food label and some tips on what to look for.
Food Safety
If you are pregnant or have a young child, you should take special care when choosing foodstuffs. To help ensure that the products are of the highest quality, make use of the ‘Use By’ and ‘Best Before’ dates on the label. The ‘Use By’ date tells you how long your food should keep safely, as long as it is stored as instructed. Once the ‘Use By’ date has expired the product should not be purchased. It is illegal to sell food with an expired ‘Use By’ date. The ‘Best Before’ date will tell you when the quality of the product may begin to change. Remember that this is not a safety issue and food can be sold beyond that date, provided it is still fit for consumption.
Be sure to also look at storage instructions found on the label. It may also contain information on how to store the product once it is opened to maintain the quality and to prevent contamination.
When purchasing a supplement marketed as being specifically for pregnant or breastfeeding women, care should be taken since the level of nutrients is not always optimal. The labels should therefore always be read very carefully.
Labels in New Zealand also need to list any Genetically Modified (GM) foods.
It is clear that food labels are much more then just a name and a few ingredients! Next time you pick up a product in your local store, quickly glimpse at the label to reassure yourself that this is the product you want on your table.