Reading food labels or “nutrition facts” is an essential skill for making informed and healthy food choices.

By understanding the information provided on food labels, you can evaluate the nutritional content of a product, identify potential allergens, and compare different food items.

Here is an overview of how to read food labels effectively:

Ingredients list

It provides detailed information about the components of the product. Ingredients are listed in descending order by weight, so the first ingredient listed is present in the highest amount, and so on …

Serving size

The serving size is the recommended portion or “unit” of the food that the nutrition information is based on. It is usually expressed in weight (grams) or pieces, for example the number of cookies or pieces of chicken. All information on the label is presented per serving.

Per cent daily value (%DV)

The per cent daily value is a reference value that indicates how much of a specific nutrient one serving contributes to your daily recommended intake.

Calories

The calorie content indicates the amount of energy provided by one food serving. This value helps you understand how many calories you will obtain from consuming the product.

If you are trying to manage your calorie intake, compare the calorie content of different products to make informed choices. While this changes significantly by age, gender, and level of activities, the general daily requirement for an adult is 2,000 to 2,500 calories.

Macronutrients

Food labels provide information about macronutrients, which include fat, carbohydrates, and protein.

1, Fat

The label usually lists total fat, saturated fat, trans fat, and sometimes monounsaturated and polyunsaturated fats. It is recommended that adults consume no more than 20 per cent to 35 per cent of their total daily calories from fat.

Saturated and trans fats can increase the risk of heart and vessels disease. Saturated fat should be limited to less than 10 per cent of total daily calories, and trans fat should be avoided as much as possible. Instead, one should opt for healthier fats, such as monounsaturated and polyunsaturated fats.

2, Carbohydrates

Carbohydrates should make up around 45 per cent to 65 per cent of total daily calories. The total carbohydrate content includes dietary fibres and sugars. Fibres are beneficial for digestion and overall health, while excessive added sugars, especially “simple” or refined ones, can contribute to weight gain and other health issues.

3, Proteins

The recommended daily intake of protein for adults is approximately 0.8 grams per kilogram of body weight. It is about 1.1 grams per kg per day for children. Proteins are essential for various bodily functions, including muscle repair and growth.

Pay close attention to protein content when choosing foods, especially if you follow a vegetarian or vegan diet or have specific protein requirements. Note that animal proteins tend to be more digestible than vegetable-derived proteins.

Micronutrients

Food labels often display the amount of major vitamins and minerals present in the product. These usually include vitamins A, C, D, E and various B vitamins, as well as minerals like calcium, iron, sodium and potassium.

The daily requirements for vitamins and minerals can vary greatly but it is generally recommended to consume a diverse and balanced diet to ensure an adequate intake of these micronutrients. The per cent daily value listed on food labels can help you determine the amount and the percentage of a given vitamin or mineral provided by that food item, based on a 2,000-calorie diet.

Allergens

Food labels are required to list common allergens, including peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish.

Additional claims

Food labels often include various claims, such as “low fat”, “sugar-free” or “organic”. While these claims can be helpful, it's important to understand their definitions and implications.

For example, “low fat” means the product contains a small amount of fat per serving, but it may still be high in calories or sugar. Take these claims into consideration but be critical of these statements.

As an example, you may come across a bag of marshmallow that states “non-GMO, no nuts, no gluten, no fat, no sodium, vegan”, but it is still a very poor health choice as it is made of highly refined sugar, the like of corn syrup!

What food labels do not tell you

Quality of ingredients

Food labels may provide a list of ingredients, but they don't provide information about the quality or source of those ingredients. For example, a label may list “sugar” as an ingredient, but it won't specify if it's refined or a more natural/raw. Similarly, labels may or may not indicate if ingredients are organic, non-GMO, or sustainably sourced.

Processing methods

Food labels do not provide details about the processing methods used in the manufacturing of the product. For example, a label may list “whole wheat” as an ingredient, but it won't disclose if the wheat has been highly processed or refined. The degree of processing can impact the nutritional value of the final product.

Bioavailability

It refers to how well the body can absorb and utilise the nutrients in a particular food item. Factors like processing, cooking and preserving methods, and food combinations can affect nutrient bioavailability.

Food safety and contaminants

While food labels may mention common allergens, they may not provide comprehensive information about potential contaminants such as pesticides, heavy metals, or other harmful substances that could be present in the food. It's important to refer to additional sources, such as third-party certifications or regulatory agencies, to ensure food safety.

Environmental impact

Labels generally do not provide information about the environmental impact of a product, such as carbon footprint, water usage, or deforestation associated with its production.

Food labels are a simplified guide to the nutritional facts of the dietary item in question. They are in no way exhaustive, as many features are missing for different reasons, including space on the label, purposeful omissions by the manufacturers, and sometimes lack of mandatory regulations by governmental authorities to disclose items that represent less than one per cent of the total content.

Finally, it is worth mentioning that food labels are not FDA-audited or preapproved, and many studies have shown marked discrepancy between some labels and the actual food they are supposed to represent, including calorie contents, ingredients or nutritional facts.

• Joe Yammine, MD is a consultant cardiologist at the Bermuda Hospitals Board. The information herein is not intended as medical advice nor as a substitute for professional medical opinion. Always seek the advice of your physician