Food labels can be confusing, but they are your tool for making informed choices about what you eat. This guide explains how to read Australian food labels and highlights what matters most for older adults.
The Nutrition Information Panel
The most important part of the label is the nutrition information panel, which shows what is in the food per serve and per 100 grams. Use the per-serve information to understand what you are actually eating.
Serving Size
The panel states what counts as "one serve". This is important; if you eat more or less than one serve, the nutrition facts change accordingly.
Energy (Kilojoules)
This tells you how many kilojoules are in one serve. For reference:
- A typical older adult needs 8000 to 10000 kilojoules per day
- A snack is usually 500 to 1000 kilojoules
- A meal is typically 2000 to 3000 kilojoules
Key Nutrients for Older Adults
Focus on these nutrients:
Protein
Crucial for muscle maintenance. Look for products with at least 5 to 10 grams of protein per serve, particularly in breakfast foods and snacks.
Fat
Aim for mostly unsaturated fats from sources like olive oil, nuts, and fish. Limit saturated fat (found in butter, meat, and processed foods) to less than 10% of your daily kilojoules.
Sodium (Salt)
High sodium increases blood pressure and heart disease risk. Aim for no more than 2000 to 2300 milligrams daily. Check labels; many packaged foods are very high in salt.
Sugar
Added sugars provide kilojoules without nutrition. The panel shows total sugars, but ideally, added sugars should be less than 25 grams per day. Products with less than 5 grams of sugar per serve are a good choice.
Fibre
Important for digestion and heart health. Aim for 25 to 30 grams daily. Look for at least 3 grams of fibre per serve in grains and cereals.
Calcium
Essential for bone health. Look for products providing 10 to 20% of the daily recommended intake per serve.
Understanding Claims on Packaging
Labels make claims, but they are regulated. Here is what they mean:
- Low sodium: Less than 120 milligrams per 100 grams
- Low fat: Less than 3 grams per 100 grams
- High fibre: At least 6 grams per 100 grams
- Low sugar: Less than 5 grams per 100 grams
- No added sugar: No sugar added, though the food may contain natural sugars
The Ingredient List
Ingredients are listed in order from most to least by weight. If unhealthy ingredients like sugar or salt appear in the first few items, the product is high in that ingredient.
Comparing Products
Use the nutrition information to compare:
- Check the serving size is the same before comparing products
- Use the per-100-gram column for fair comparison across similar foods
- Choose the version with less salt, sugar, and saturated fat
- Choose the version with more fibre and protein
Shopping with Confidence
Quick tips for the supermarket:
- Check sodium content; it adds up across the day
- Choose wholegrain versions of bread and cereals
- Compare yoghurts; many commercial versions are high in sugar
- Check the serving size on snack foods; packages often contain multiple serves
- Look for products with recognisable ingredients you could pronounce
Special Considerations
If you have health conditions:
- Diabetes: Pay attention to sugar and fibre content
- High blood pressure: Watch sodium closely
- Kidney disease: Your GP may recommend limiting sodium and potassium
- Heart disease: Limit saturated fat and aim for heart-healthy fats
Learning to Read Labels Makes a Difference
Initially, reading labels takes a few extra minutes. Over time, you will recognise which products are healthy choices and can make quick decisions. Food labels give you control over your health; use them to your advantage.
Important Note
This content is for general information purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any health condition. Always consult your GP or a qualified healthcare professional before making changes to your health routine, starting a new exercise programme, taking supplements, or trying any new therapy or device, particularly if you have an existing medical condition or are taking prescribed medication. The information presented here is based on generally available research and is not a substitute for professional medical guidance. Individual results vary. Aged Wellness Australia is a referral and information service and does not provide medical or clinical services.