By
Anna Niec
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Graphic
info from Australia New Zealand Doof Authority. Details
at
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When
choosing foods I encourage you to think about nutritional quality
as well as taste. Many processed foods are high in fat, and/or
sugar with little nutritional benefits.
When choosing packaged, commercially produced foods the nutritional
panel is a useful tool with information on the amount and types
of fats, sugar and other major nutrients.
Until recently, nutrition labelling was only required on foods
which made a claim for example, low-fat, or were designed for
special needs, like sports food. Under new laws all packaged
foods will carry a nutritional panel. This change applies to
all foods manufactured or packaged after December 2002.
The
nutritional panel will include information on the following
nutrients: the amount of energy (kilojoules), protein, total
fat, saturated fat, carbohydrate, sugars and sodium or salt.
In addition, it will carry information on nutrients about which
a claim is made, for example, fibre, iron, calcium.
The
amount of each nutrient is listed per serve and per 100 grams
of the product. The serving size is determined by the manufacturer
and may be less or more than your typical serve. The per-serve
can be useful to estimate how much of a particular nutrient
you would consume should you choose to buy the product.
For example if you are watching your fat intake and aim to eat
50 grams of total fat daily, a product which provides you with
24 grams of fat per serve would make it very difficult to stay
within your target.
For
comparisons between different brands the per hundred gram (or
per 100ml) column is more useful. When comparing between brands
choose the product with less total fat. Looking at the total
sugars present in the product may also be important for products
with added sugars.
Types
of Fat
There are four major types of fats present in foods in varying
amounts. Under the heading of total fats you will see the individual
fats listed. Aim to choose foods with relatively low amounts
of saturated and trans-saturated fats. Foods made with monounsaturated
or polyunsaturated fats are better choices.
Amounts
of Fat
Low Fat
A food must have less than 3 grams of total fat per 100 grams
to be low in fat. Many foods don’t fall into this category.
Unless you are following a strict low fat diet you are able
to choose foods with a higher fat content. Aim for 10 grams
per hundred grams of the product or under at most times.
Sugar
Sugar is listed as part of the total carbohydrate, which also
includes starch. A large amount of sugar in the diet can promote
weight gain, has a negative effect on blood sugar levels for
people with diabetes, and can cause dental cavities.
Sugar may be enjoyed in moderation. A level of 10 per cent of
sugar for plain products like plain breakfast cereal and up
to 20 per cent of sugar as part of products containing fruit
sugar like fruit muffin is acceptable.
Be
Aware that some products low in fat can be high in sugar and
may be high in energy (kilojoules)
