Become a label inspector

Packaging on food can contain claims that may be misleading. For example, wording such as ‘cholesterol free’ should indicate a good choice but the product may still have a high fat and energy content, so it is useful to understand nutritional claims and labels, in deciding on a product's suitability. This is particularly important for people with diabetes.

Terms to consider

• No added sugar
  May still contain a lot of natural sugar - check the carbohydrate content on the label.
• Lite or light
  May mean less energy, fat or sugar - it could even refer to the colour of the food - check the label
• Low fat or fat reduced
  Good choice, worth looking out for. Lower in fat and energy than the original product.
• Cholesterol free
  May still have a high fat and energy content - check the nutrition information.
• Pick the tick
  These foods have met the National Heart Foundation's criteria for lower fat or preferred fat choices, but may still be high in sugar and energy (calories) - check the nutrition information panel.
• 'Diet' or low kilojoule or low calorie
  Good choice - low in energy. These foods are likely to include artificial sweeteners.

Also see: Other names for fats, salt and sugar

Compare these products yourself…

Test yourself

• How many servings in the package of fruit juice?
• How many servings in the package of fizzy drink?
• In 100ml, how much sugar is in the:
  -Pure orange juice?
  -Fizzy drink?
  -Diet fizzy drink?
• Does 'no added sugar' mean that there will be no sugar in the product?

See below for answers and another quiz

Answers

How many servings in the package of fruit juice?
4
How many servings in the package of fizzy drink? 
2
In 100ml, how much sugar is in the:
Pure orange juice? - 10.7g 
Fizzy drink - 10.6g
Diet fizzy drink? - 0g
Does 'no added sugar' mean that there will be no sugar in the product?
No, it may occur naturally (eg. from fruit).

Compare these products yourself…

Test yourself

• How much fat is in a serve of the standard ice cream?
• How much is in the 'low fat' product?
• Which product has more carbohydrate?
• Which product has more energy?

See below for answers

Answers

How much fat is in a serve of the standard ice cream?
9.3g
How much is in the 'low fat' product?
3g
Which product has more carbohydrate?
The 'low fat' product
Which product has more energy?
The 'low fat' product.

For more information about reading labels, see also: Reading food labels - how to guide

Original material provided by Diabetes New Zealand, 2008. Edited by everybody, August 2011.