Module 4: Label Reading - Flinders University advice on labels ... Module 4 – Label Reading, June 2013 P a g e | 5 Cholesterol There are two types of cholesterol, LDL and HDL

Healthy eating on a plate: eating for health for CALD communities

Module 4: Label Reading


Module 4 – Label Reading, June 2013 Page | i


Module 4 – Label Reading, June 2013 P a g e | ii

Contents

Module 4: Label Reading .................................................................................................................... 1

Learning Outcomes ............................................................................................................................. 1

Key Messages: ..................................................................................................................................... 1

Checklist for session ............................................................................................................................ 1

Session outline: Label Reading ............................................................................................................ 2

Presenter notes for Module 4: Label Reading .................................................................................... 3

Nutrition and health related labelling ................................................................................................ 3

Making a healthier choice ................................................................................................................... 8

Allergy advice on labels ....................................................................................................................... 9

Allergy advice on labels ....................................................................................................................... 9

Evaluation ......................................................................................................................................... 10

Some things to consider when presenting this module ................................................................... 10

Website resources ............................................................................................................................ 11

Appendix A – Resources………………………………………………………………….………………………………..…………………..12

Activity Sheet – ‘Which food is the healthier choice?’ - Tomato Paste

Activity Sheet - Answers – ‘Which food is the healthier choice?’

Activity Sheet – ‘Which food is the healthier choice?’ - Yoghurt

Activity Sheet - Answers – ‘Which food is the healthier choice?’

Appendix B – Script and flashcards…………………………………………………………………………………….……………….……………..17


Module 4 – Label Reading, June 2013 P a g e | 1


The Australian food system can be difficult to navigate for new arrivals, with a seemingly endless

range of products on the supermarket shelves. Naturally people will be curious about the abundance

of new foods on offer in Australia and children will want to have the same types of foods they see

other children eating at school. It can be challenging to work out which food is the healthier choice.

There is a lot of information presented on food labels; however the focus groups identified some key

areas of concern for new arrivals:

How to know what to believe when looking at food labels?

How to choose which brand of food to buy e.g. which cereal is the best one to buy?

Confusion about numbers and warnings on Australian food packaging.

Note: ‘use by’, ‘best before’ and storage instructions on labels are dealt with in Module 1 – Food

Handling and Storage.

Learning Outcomes: By the end of the session participants will be able to:

Understand common nutrition and health related claims on labels

Use a simple tool to make healthier food choices within food groups

Identify allergy advice on labels.

Key Messages:

Limit saturated fat, added sugar and salt

Allergy advice on labels is intended to protect people with diagnosed conditions.

Checklist for session:

Script & flashcard set for Module 4: Label Reading

Variety of labels with allergy advice or statements

Activity Sheet - ‘Which food is the healthier choice?’ - Tomato Paste

Activity Sheet - Answers - Which food is the healthier choice?’

Activity Sheet - ‘Which food is the healthier choice?’ - Yoghurt

Activity Sheet - Answers - Which food is the healthier choice?’

Pens



Session outline: Label Reading

Time Activity Resources required

2 mins Introduction and overview of the session

Making sense of nutrition and health related claims on labels

How to make a healthier choice when comparing two products of the same type

Being able to identify allergy advice on a label.

5 mins Nutrition and health related labelling Discussion Points:

Discuss the target nutrients required to be on the Nutrition Information Panel (NIP) – energy (kilojoules), protein, total fat, saturated fat carbohydrate, sugar and sodium

Fibre, calcium, iron etc. may be interesting nutrients; however they are not required to be on a label. Note: If the manufacturer makes a claim regarding a nutrient on the label it must appear on the Nutrition Information Panel

Common claims on labels. Highlight how manufacturers tend to make claims depending on the target market

Discuss confusing terms such as, ‘energy’, cholesterol free, no added sugar, % fat free, no added salt, reduced salt, light/lite etc.

Highlight reliable symbols for making a healthier choice e.g. the Heart Foundation Tick™ & the Glycemic Index Foundation, GI symbol.

Flashcard: ‘Health Claims’ x 3 ‘Highlighted Nutrients’ Flashcard: ‘Reliable symbols’

10 mins Making a healthier choice

Introduce a simple tool to compare foods of the same type (e.g. comparing yoghurt) Note: This tool is not suitable to compare different food types (e.g. cheese versus yoghurt)

In-class activity

Activity Sheet– ‘Which is the healthier choice?’

Discuss answers as a group

Flashcards: ‘Labels – cereal’, ‘Labels – soy milk’ Activity sheet: ‘Which is the healthier choice?’ Tomato Paste/Yoghurt Answer sheet: ‘Which is the healthier choice?’ Tomato Paste/Yoghurt

5 mins Allergy advice on labels

Explanation why allergy advice appears on labels, highlighting that the advice may be bolded in the ingredients list and/or listed under a separate Allergy Statement on the label

Some manufacturers choose to state what is not in the product rather than what is e.g. gluten free or does not contain gluten. This can be a difficult concept for participants with low English literacy to understand

Highlight the difference between allergy advice and the statement ‘may contain’ or ‘manufactured on’.

Flashcard: ‘Allergy advice’, ‘Allergens’ Activity – Variety of labels displaying allergy advice in different ways

2 mins Recap of main points

6 mins Group discussion

Discuss what participants have learnt, confidence and intention to change.



Presenter notes for Module 4: Label Reading

Nutrition and health related labelling

Give an overview of what participants can expect to learn during the session:


How to make a healthier choice when comparing two products in the supermarket


Interpreting nutrition and health related claims on packaging can be confusing. The Food Standards

Authority New Zealand and Australia (FSANZ) is the body that develops and administers The

Australia New Zealand Food Standards Code. The Code sets out the requirements for foods such as

additives, food safety and labelling.

For the purpose of this module, only the most common nutrition and health claims that appear on

labelling will be addressed.

Display ‘Health Claims’ flashcards (There are three ‘Health Claim’ flashcards)

Introduce the session by asking participants “What sort of claims have you seen on labels?”

If this module is part of a program run over several weeks, you may want to ask participants

at last week’s session to bring in some food labels for this week’s session - make sure you ask

them to clean and dry any packaging thoroughly.

The only nutrients that must appear on a Nutrition Information Panel (NIP) are energy, protein, total

fat, saturated fat, carbohydrate, sugars and sodium. If the manufacturer has made a claim for some

other nutrient – for example, ‘cholesterol free’ or ‘contains calcium for growth’, then that nutrient

will have be listed on the NIP – even if it is zero – as is the case for ‘cholesterol free’.

Certain terms on labels have set definitions as prescribed by FSANZ. The table below lists some of

the more common ones. Other terms such as % fat-free, % reduced salt, light/lite, low in salt, etc. do

not have prescribed definitions and can be misleading for consumers.

Claims with prescribed meanings as regulated by FSANZ No added sugar Can contain naturally occurring sugars (fructose in fruit,

lactose in milk), but not permitted to contain added sugar Reduced-fat or salt The product should contain 25 per cent less fat or salt

when compared to the original Low fat Must be less than 3 per cent fat for solid foods (1.5 per

cent for liquid foods) Fat free Must be less than 0.15 per cent fat



Common claims on labels

No added sugar: Ironically, this claim is often seen on sweet foods and drinks such as fruit juice, fizzy

drinks, sports drinks, yoghurt, toppings, jam etc. and is aimed at people watching their weight or

parents who are concerned about the amount of sugar their children are eating:

The Nutrition Information Panel (NIP) on the label may still list sugar; however the sugar will be

from naturally occurring sugars (fructose in fruit or

lactose in milk)

A 100% fruit juice with no added sugar may have similar

kilojoules (energy) and sugar listed on the NIP as a fruit

drink (which has added sugar). For this reason, even

though 100% fruit juice is a healthier choice, it should

be limited to ½ cup a day – or better still eat the whole

fruit and get the extra benefit of fibre!

The food may be sweetened with fruit juice concentrate

(fructose); therefore the manufacturer can claim no

added sugar (e.g. 100% spreadable fruit)

The food may still taste sweet and have very little sugar

listed on the NIP; the sweetness may come from intense

sweeteners

o intense sweeteners are classified as additives and may appear in the ingredients list as

either a number starting with ‘9’, by name or both

o intense sweeteners approved in Australia include; alitame (956), acesulfame potassium

(Ace K )(950), aspartame (951), cyclamate (952), neotame (961), saccharin (954),

sucralose (955) , steviol glycosides (960) and thaumatin (957)

o these sweeteners are 100’s of times sweeter than sugar, so only small amounts are

needed, giving the sweetness of sugar without the kilojoules.

‘Energy’: This term is used by manufacturers in a positive way and generally appears on foods

targeted at children; however the term can be misleading:

The correct definition of energy is the amount of kilojoules (calories) a food

will provide

Often these drinks have the same amount of sugar in them as standard soft

drinks

High sugar foods, targeted at children are often described as providing energy

Some products marketed as ‘energy’ drinks contain caffeine or guarana, which is a stimulant.

Cholesterol free: This type of claim is often seen on vegetable oil or a product made with vegetable

oil and is aimed at people who are concerned about high blood cholesterol:

This claim does not mean the product does not contain fat or is low in fat

Vegetable oil has the same amount of kilojoules per gram as any other type of fat or oil

Cholesterol is only found in animal products. Oils and spreads made exclusively from seeds,

plants or nuts do not contain cholesterol

There is no need to put this claim on a food made from seeds, plants or nuts. Manufacturers

make this claim so they can highlight on the NIP that the product contains zero cholesterol.

Example 1: Nutrition Information Pear Juice

Nutrition Information (average) Servings per package - 6 Serving size – 125 g Per

serving Per 100g

ENERGY 301 kJ 241 kJ PROTEIN 0.1 g 0.1 g FAT - TOTAL < 0.1 g < 0.1 g - SATURATED < 0.1 g < 0.1 g CARBOHYDRATE 18.9 g 15.1 g - SUGARS 18.2 g 14.5 g SODIUM 5 mg 4 mg INGREDIENTS: PEAR JUICE (100%)

Drinks containing

caffeine or guarana

are not suitable for

children.



Cholesterol

There are two types of cholesterol, LDL and HDL. LDL is the one people are generally concerned

about and it is often referred to as ‘bad’ cholesterol. HDL is often referred to as ‘good’ cholesterol.

An easy way to remember the difference is the ‘H’ in HDL stands for ‘healthy’.

Cholesterol in food makes very little difference to the cholesterol level in the blood.

The best way of reducing the cholesterol level in the blood is to:

o Limit saturated and trans fats

o these types of fat can build up in the blood vessels causing plaque which contributes

to heart disease

Include a small amount of healthy fats in your diet each day including unsaturated spreads or

oil and nuts or seeds e.g. sunflower, safflower, canola, soybean, olive, sesame, walnut, peanut,

cashew

Eat fish two to three times a week

o the type of fat in fish, plants and seeds has been shown to lower the risk of heart

disease.

Food high in saturated fat …choose this instead

Full-fat cheese (hard and soft) Reduced-fat cheese

Full-fat dairy (milk, yoghurt) Reduced-fat milk and yoghurt

Butter Mashed avocado

Hummus

Margarine or spreads made from plants or seeds (sunflower, safflower, canola, soybean, olive, sesame, avocado or nuts)

Cream Light n’ Creamy Carnation milk

Crème fraiche Reduced-fat sour cream

Chicken skin and visible fat on meat Remove the skin from chicken and remove visible fat from meat

Processed meat (sausages, luncheon meat, burgers, salami, bacon)

Choose lean meat

Pastry made with animal fats such as lard or butter

Make dough or pastry with oil or spreads made from plants or seeds (sunflower, safflower, canola, soybean, olive, sesame or nuts)

Coconut oil, milk* and cream

*Coconut milk refers to the milk made from soaking desiccated coconut in water – not the clear liquid that is poured from a coconut, which is low in fat.

Milk with coconut essence added

Almost all the fat in coconut oil, milk and cream is saturated, so even reduced-fat versions are high in saturated fats

Palm oil

Unbleached (red palm oil) is often described as healthier; however it contains the same amount of saturated fat

Choose cooking oils made from plants or seeds (sunflower, safflower, canola, soybean, olive, sesame or peanut)

Fried take-away foods Limit take-away foods

Packaged cakes, biscuits, crisps and chocolate

Limit these foods



% fat free: This claim is seen on a wide variety of foods and is aimed at people who are concerned

with their fat intake:

Full-fat yoghurt and milk are generally around 3-4% fat. So a label that states 96% fat free on yoghurt or milk is the same as saying full-fat

o milk (even full-fat milk), is relatively low in fat compared to a product such as cheese (which is around 30% fat). However, Australians drink a lot of milk - and as a result it is the main source of saturated fat in the Australian diet

o milk consumption is encouraged as it is the most convenient source of calcium for most people; however it is important to reduce the amount of saturated fat in the diet as well. For this reason reduced-fat or low-fat milk products are recommended for adults

A product that states it is 80% fat free, still contains 20% fat

Statements such as 92% less saturated fat – can lead consumers to believe the overall fat content of the food is low; however this may not be the case

As with cholesterol – sometimes manufacturers will use a % fat-free statement on a product that doesn’t actually contain fat – such as dried sultanas

No added salt: This claim usually appears on canned vegetables or tomato based products such as

tomato paste, tomato sauce and baked beans in tomato sauce and appears on the NIP as sodium:

Reduced salt, % reduced salt or low salt: This claim often appears on salty snack foods such as

savoury biscuits and potato crisps:

To make this claim, the product should contain 25% less salt when compared to the original

For very salty products, such as soy sauce, this can mean the product still contains quite a large

amount of sodium

Light/lite: This claim appears on a wide variety of foods such as cheese, yoghurt, milk, cereals,

icecream, canned fruit, crisps, olive oil, alcohol etc. and is one of the most confusing for consumers:

The claim can refer to energy (kilojoules), fat, alcohol, sugar, colour (e.g. soy sauce, olive oil) or

the amount of salt.

No artificial additives, colours, flavours: These claims are generally found on products marketed to

children, such as confectionary, crisps and ready-to-eat cereals:

Salt, fat and sugar are natural products, and foods displaying this claim may still be high in one or

more of these.

Most of the sodium (75%) we consume comes from salt added to

processed foods

Sodium occurs naturally; so a product making this claim may still have

sodium listed on the NIP. For example, a 400 g can of tomatoes

without added salt contains approximately 20 mg of sodium compared

to one with added salt, which can contain up to 700 mg sodium!

Some manufacturers choose not to add salt to their products, however

do not put the claim on the label

Reduced-fat or low-

fat milk is not

recommended for

children under two

years old.

For people who do

not drink cow’s milk,

alternative products

(such as soy milk)

should be fortified

with calcium.

Sodium is a

component of salt.

High levels have

been linked with

high blood

pressure and

stroke.



Display ‘’Highlighted Nutrients’ flashcard

Highlighted nutrients: This is a tactic used to draw the consumer’s attention to the nutrients the

manufacturer thinks will make the product more appealing:

Soy milk products will often highlight saturated fat and calcium

o Soy milk won’t contain any saturated fat - because it is not an animal product, so the NIP

will highlight this

o Calcium is highlighted to show the soy milk matches the amount of calcium in cow’s milk

(the calcium in soy is added, not naturally occurring)

Cereal 1 is a cereal targeted at children and highlights iron and vitamin C

o Iron – because this is an important nutrient for growing bodies

o Vitamin C – because this vitamin helps your body to absorb iron from non-animal

sources

Cereal 2 is a cereal targeted at weight conscious women and highlights protein and calcium

o Protein – along with fibre keeps you full for longer

o Calcium – an important nutrient for women to maintain bone health

Display ‘Reliable Symbols’ flashcard

Reliable symbols to help consumers choose healthier options

The Heart Foundation Tick and the Glycemic Index GI symbol are displayed on packaging to indicate

the product has met strict criteria set by these two organisations:

Other types of ticks and GI symbols featured on packaging may still be healthy options; however

they are not endorsed by these two organisations and may not meet the same criteria

This does not mean that other products in the supermarket are less healthy than those

displaying one of these symbols; however it is a simple way for consumers to identify healthier

choices without reading labels.

Heart Foundation Tick™

Manufacturers pay for the right to display the Heart Foundation Tick™ on their

labels; however strict criteria must be met in regards to one or more of the following

nutrients when compared with foods of the same category:

Decreased levels of one or more of:

Total fat, saturated fat, trans fatty acids and partially hydrogenated fat

Sodium

Lower energy density and appropriate serve sizes

Increased levels of one of more of

Dietary fibre and/or vegetables and/or wholegrains

Calcium (for soy products and diary alternatives)

Protein

% ingredients.



Glycemic Index Foundation

The Glycemic Index Foundation is an

internationally recognised not-for-profit

organisation based in Sydney. Consumers

can be confident that a food bearing the GI

Symbol is not only rated as low GI but is an

overall healthy choice (low in kilojoules, total and saturated fat

and sodium and where appropriate high in fibre and calcium) and

that the GI rating has been certified to be correct.

The Halal symbol verifies that the product contains foods or ingredients that are

permissible ’halal’ for people who follow the Muslim faith to eat. It is not a guarantee

that a product is healthy in terms of fat, added sugar and salt.

Making a healthier choice

Having gone through some of the claims made on labels, participants will want to know how they

can make healthy choices in the supermarket.

Display ‘Labels’ flashcards for cereal and soy milk

Go through the two examples as a group:

Look at the 100 g column

Compare energy, saturated fat, sugar and sodium

Place a tick next to the nutrients with the lowest amount

The product with the greatest number of ticks is generally the healthier choice

If a product has the same amount of ticks – choose the product with the lowest energy.

Distribute ‘Which is the healthier choice activity sheet?’

Give participants enough time to fill in the activity sheet and then go through the

answers. Clarify any points and collect the sheets. Make a note of how many

participants complete the activity sheet correctly.

Emphasise that this tool will only tell you which is the healthier choice when you are comparing

two products – it doesn’t tell you if the products you are comparing are overall healthy choices

(for example if you compare two brands of potato chips – no matter which one you choose, it is a

food that should only be eaten occasionally)

The Glycemic Index or GI is a

measure of how fast carbohydrate is

converted to glucose for the body to

use for energy. Generally speaking a

low GI diet has been found to have

health benefits, including reducing

the risk of type 2 diabetes and

cardiovascular disease.



Allergy advice on labels

Display ‘Allergy advice’ flashcard

During the focus groups some participants expressed concern at the

types of warnings found on Australian food labels. These warnings are there

to protect people who have a diagnosed food allergy or intolerance; they do

not mean the food is unsafe to eat for the general population.

Some schools have a policy regarding nuts and foods containing nuts.

Parents should check with their school to make sure they comply with the

school policy.

Allergy advice can appear on a label in a variety of ways:

The ingredient can appear in bold type in the ingredients list:

There may be a statement on the label separate to the ingredients list such as:

o Allergy Advice – contains wheat and milk

or

o Contains wheat and milk as indicated in bold type (wheat and milk will be bolded in

the ingredients list)

These types of statements will usually appear close to the ingredients list

Some manufacturers choose to highlight what a food does not contain (e.g. gluten free or

does not contain lactose) – this can be a confusing concept for consumers

Other statements that may appear on labels include:

o may contain traces of nuts, egg or milk

o made on equipment that also processes products containing nuts, egg or milk

o these warnings are on labels because the manufacturer is concerned the food may

have been contaminated with a potential allergen unintentionally.

o labels include a phone number for consumers to ring with questions. If a person has

an allergy and is concerned about how the product is processed, they should call the

number listed for more information.

Allergy advice on labels

Display ‘Allergens’ flashcard

This flashcard shows participants some of the types of foods that are likely to have an Allergy

Statement on them, however if a person has a diagnosed food allergy – all labels should be checked

as ingredients can change. If in doubt, the label will also display a phone number which consumers

can ring to ask any further questions.

Common food allergies

include:

Peanuts, tree nuts,

shellfish, finned fish, milk,

eggs, sesame, wheat and

soybeans.

If a person suspects they

have a food allergy, they

should seek advice from

their doctor or a

registered dietitian.



Distribute food labels

Ask participants if they can identify any food allergy advice or statements on the labels

provided.

Ask questions to test the participant’s understanding of the labels e.g. if a participant

finds a label with milk in bold – ask “If you were allergic to cow’s milk – could you

drink/eat this product?

Recap the main points

Words on labels can be misleading – always compare labels and limit saturated fat, added sugar

and salt

There are some symbols you can trust – like the Heart Foundation Tick Symbol and the GI

symbol – however this does not mean products displaying these labels are the only healthy

choices in the supermarket

Allergy advice and warnings on labels are there to protect people with diagnosed allergies. If you

think you have an allergy consult your doctor or a registered dietitian

Eating more fresh food and less packaged foods is an easy way to make your diet healthy.

Evaluation

Group discussion and evaluation

What will you take away from today’s session?

Do you feel more confident that you can make a healthier choice than before the session?

What changes, if any, do you plan to make as a result of today’s session?

Make notes of comments throughout the session and questions asked when filling out the activity

sheet and during the label reading activity

An overall evaluation will be conducted at the end of the sessions.

Some things to consider when presenting this module

Participants will need basic numeracy and literacy skills to participate in this module

Have contact numbers for local health professionals in case people require further

information regarding food allergies or other health concerns e.g. diabetes, heart disease,

high cholesterol

This subject often brings up some interesting views on food allergy and intolerance. It is

important that people are referred on to a dietitian if they require any further information.

Check with local schools for their policies regarding nuts and nut products. This topic could

also generate some negative discussion. If participants are concerned about the school

policy, they need to take it up with the school. It is not the presenter’s role to comment on

school policy.

If you are using food packaging for the activities – make sure all labels are thoroughly clean

and dry.



Website resources

eatforhealth.gov.au

http://www.eatforhealth.gov.au/eating-well/how-understand-food-labels. How to understand food

labels. This website gives advice about the amount and kinds of foods Australians should eat for

good health. This page explains food labels and what to look for.

FSANZ, Food labelling, http://www.foodstandards.gov.au/consumer/labelling/Pages/default.aspx

Food Standards Australia, New Zealand (FSANZ) sets the standards for the information that must

appear on food labels. This webpage is designed to assist consumers to understand the information

presented on food labels.

FSANZ 2011, Intense Sweeteners,

http://www.foodstandards.gov.au/consumer/additives/intensesweetener/Pages/default.aspx

Intense sweeteners are classed as a food additive. This link provides some background information

on the intense sweeteners approved for use in Australia.

Glycemic Index Foundation 2012, GI Smart Shopping,

http://www.gisymbol.com.au/smart_shopping.php. The Glycemic Index (GI) is one tool that can be

used by consumers to make a healthy food choice. This site gives some background about what the

GI is and how it can be used in conjunction with other health messages to make healthier choices in

the supermarket.

Heart Foundation, Fats & cholesterol, http://www.heartfoundation.org.au/healthy-

eating/fats/Pages/default.aspx>. The Heart Foundation is a charity organisation renowned for its

contribution to research and health education for heart health. This webpage contains easy to read

information to help people understand fats and cholesterol.

Heart Foundation, Heart Foundation Tick™, http://www.heartfoundation.org.au/information-for-

professionals/heart-foundation-tick/pages/tick-criteria.aspx

The Heart Foundation Tick™ program is a self-funded public health program. This site gives the

background to the Tick™ and gives examples of some of the criteria and food categories the program

covers.

http://www.eatforhealth.gov.au/eating-well/how-understand-food-labels

http://www.foodstandards.gov.au/consumer/labelling/Pages/default.aspx

http://www.foodstandards.gov.au/consumer/additives/intensesweetener/Pages/default.aspx

http://www.gisymbol.com.au/smart_shopping.php

http://www.heartfoundation.org.au/healthy-eating/fats/Pages/default.aspx

http://www.heartfoundation.org.au/healthy-eating/fats/Pages/default.aspx

http://www.heartfoundation.org.au/information-for-professionals/heart-foundation-tick/pages/tick-criteria.aspx

http://www.heartfoundation.org.au/information-for-professionals/heart-foundation-tick/pages/tick-criteria.aspx



Appendix A Resources


Food A Food B

NUTRITION

INFORMATION

SERVINGS PER

PACKAGE: 20

SERVING SIZE: 25g

quantity

per

serving

quantity

per 100g

ENERGY 72 kJ 287kJ

PROTEIN 0.9g 3.5g

FAT, TOTAL 0.05g 0.21g

- SATURATED 0.02g 0.07g

CARBOHYDRATE 2.8g 11.3g

- SUGARS 2.2g 8.6g

SODIUM 115mg 460mg

LYCOPENE 9mg 37mg

Ingredients: Concentrated tomato (99%),

salt.

Packed in Australia from important and

local ingredients.

NUTRITION

INFORMATION

SERVINGS PER

PACKAGE: 20

SERVING SIZE: 25g

quantity

per

serving

quantity

per 100g

ENERGY 69 kJ 275kJ

PROTEIN 0.8g 3.3g




- SUGARS 2.1g 8.3g

SODIUM 12mg 48mg

POTASSIUM 189mg 757mg

LYCOPENE 9mg 35mg

Ingredients: Concentrated tomato (100%)

Packed in Australia from imported ingredients.

Food A

Fat………………..

Sugar…………….

Fibre……………..

Sodium…………

Which of these foods is the healthier choice? To help you decide, look at the 100g

column.

Place a tick next to the nutrients below that have less energy, saturated fat,

sugar and sodium.

Put a cross next to the nutrients below that have more energy, saturated fat,

sugar and sodium.

The food with the most ticks is the healthier choice.

Answer: Food….. is the healthier choice.

Food A

Energy ……..

Saturated Fat ……..

Sugar ……..

Sodium ……..

Food B

Energy ……..

Saturated Fat ……..

Sugar ……..

Sodium ……..

Food A Food B

NUTRITION

INFORMATION

SERVINGS PER

PACKAGE: 20

SERVING SIZE: 25g

quantity

per

serving

quantity

per 100g

ENERGY 72 kJ 287kJ

PROTEIN 0.9g 3.5g




- SUGARS 2.2g 8.6g

SODIUM 115mg 460mg

LYCOPENE 9mg 37mg

Ingredients: Concentrated tomato (99%),

salt.

Packed in Australia from important and

local ingredients.

NUTRITION

INFORMATION

SERVINGS PER

PACKAGE: 20

SERVING SIZE: 25g

quantity

per

serving

quantity

per 100g

ENERGY 69 kJ 275kJ

PROTEIN 0.8g 3.3g




- SUGARS 2.1g 8.3g

SODIUM 12mg 48mg

POTASSIUM 189mg 757mg

LYCOPENE 9mg 35mg

Ingredients: Concentrated tomato (100%)

Packed in Australia from imported ingredients.

Food A

Fat………………..



Sodium…………

Which of these foods is the healthier choice? To help you decide, look at the 100g

column.

Place a tick next to the nutrients below that have less energy, saturated fat,

sugar and sodium.

Put a cross next to the nutrients below that have more energy, saturated fat,

sugar and sodium.


Answer: Food B is the healthier choice. Energy, saturated fat and sugar are

virtually the same so aren’t given a tick or a cross.

Food A

Energy same

Saturated Fat same

Sugar same

Sodium

Food B

Energy same

Saturated Fat same

Sugar same

Sodium

Food A Food B

NUTRITION INFORMATION

SERVING SIZE: 100g

SERVINGS PER

CUP: 9

quantity per 100g

ENERGY 334kJ (80 cal)

PROTEIN 6.0g

FAT, TOTAL 1.9g

- SATURATED 1.2g

CARBOHYDRATE 8.7g

- SUGARS 8.7g

SODIUM 100mg

CALCIUM 215mg (27%RDI*)

L ACIDOPHILUS 100,000,000 cfu# (min)

BIFIDOBACTERIUM 100,000,000 cfu# (min)

LACTOBACILLUSS 100,000,000 cfu# (min)

*RDI- RECOMMENDED DIETARY INTAKE

# COLONY FORMING UNITS

Ingredients: Milk, Skim milk, milk solids, Inulin

(Dietary fibre), live yoghurt cultures (incl. L

Acidophilus, Bifidobacterium, Lactobacillus

GG).

NUTRITION

INFORMATION

SERVINGS PER

TUB:

SERVING SIZE: 100g

quantity

per serving

quantity

per 100g

ENERGY 561 kJ 561 kJ

PROTEIN, TOTAL 4.7g 4.7g

- GLUTEN 0mg 0mg




- SUGARS 7.2g 7.2g

SODIUM 65mg 65mg

CALCIUM 168mg

(21% RDI*)

168mg

*Recommended Dietary Intake

Ingredients: Skim milk, cream, milk solids

non-fat, live yogurt cultures: s. thermophiles

& L Bulgaricus

No artificial colours, flavours or preservatives

Refrigerate below 4°c

Food A

Fat………………..



Sodium…………

Which of these foods is the healthier choice? To help you decide, look at the 100g column.

Place a tick next to the nutrients below that have less energy, saturated fat, sugar and

sodium.

Put a cross next to the nutrients below that have more energy, saturated fat, sugar and

sodium.


Answer: Food….. is the healthier choice.

Food A

Energy ………

Saturated Fat ………

Sugar ………

Sodium ……..

Food B

Energy ………..

Saturated Fat ………..

Sugar ………..

Sodium ………..

Food A Food B

NUTRITION INFORMATION

SERVING SIZE: 100g

SERVINGS

PER CUP: 9

quantity per 100g

ENERGY 334kJ (80 cal)

PROTEIN 6.0g

FAT, TOTAL 1.9g

- SATURATED 1.2g

CARBOHYDRATE 8.7g

- SUGARS 8.7g

SODIUM 100mg

CALCIUM 215mg (27%RDI*)

L ACIDOPHILUS 100,000,000 cfu#

(min)

BIFIDOBACTERIUM 100,000,000 cfu#

(min)

LACTOBACILLUSS 100,000,000 cfu#

(min)

*RDI- RECOMMENDED DIETARY INTAKE

# COLONY FORMING UNITS

Ingredients: Milk, Skim milk, milk solids,

Inulin (Dietary fibre), live yoghurt cultures

(incl. L Acidophilus, Bifidobacterium,

Lactobacillus GG).

NUTRITION

INFORMATION

SERVINGS PER

TUB:

SERVING SIZE: 100g

quantity

per serving

quantity

per 100g

ENERGY 561 kJ 561 kJ

PROTEIN, TOTAL 4.7g 4.7g

- GLUTEN 0mg 0mg




- SUGARS 7.2g 7.2g

SODIUM 65mg 65mg

CALCIUM 168mg

(21% RDI*)

168mg

*Recommended Dietary Intake

Ingredients: Skim milk, cream, milk solids

non-fat, live yogurt cultures: s. thermophiles

& L Bulgaricus

No artificial colours, flavours or preservatives

Refrigerate below 4°c

Which of these foods is the healthier choice? To help you decide, look at the 100g column.

Place a tick next to the nutrients below that have less energy, saturated fat, sugar and

sodium.

Put a cross next to the nutrients below that have more energy, saturated fat, sugar and

sodium. The food with the most ticks is the healthier choice.

Answer: Food A is the healthier choice. Energy and saturated fat are a lot less for Food A.

Although sugar is more for Food B – it is only by a small amount and is from naturally

occurring lactose . There is no sugar listed in the ingredients.

Food A

Energy

Saturated Fat

Sugar

Sodium

Food B

Energy

Saturated Fat

Sugar

Sodium


Appendix B Script & flashcards


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Script for Module4: Label Reading

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Give an overview of what participants can expect to learn during the session:

There are so many products in the supermarkets and all sorts of claims that are made on labels to

entice the consumer. Making sense of the labels can be confusing.

Today we are going to discuss:


How to make a healthier choice when comparing two products in the supermarket


We are only going to discuss some of the most common claims on labels today, but I hope it will make you more

aware of some of the things to look out for when trying to make good choices in the supermarket.

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Module 4

Label Reading


Page | 2

Ask participants – “What sort of claims have you seen on labels?”

Claims made on labels can be very confusing – how do we know which ones to trust?

No added sugar: Often seen on sweet foods and drinks such as fruit juice, fizzy drinks, sports drinks, yoghurt,

toppings, jam etc. This claim is aimed at people watching their weight or parents who are concerned about the

amount of sugar their children are eating:

The Nutrition Information Panel (NIP) only lists sugar – it does not tell you where the sugar comes from. So for

milk-based products such as yoghurt and milk drinks, even though a claim for no added sugar is made - sugar will

still be listed on the NIP; however the sugar will be from naturally occurring sugars (fructose in fruit or lactose in

milk)

A 100% fruit juice with no added sugar may have similar kilojoules (energy) and sugar listed on the NIP as a fruit

drink (which has added sugar).

o 100% fruit juice is a healthier choice – but limit it to ½ cup a day – it’s easy to drink kilojoules and a glass of

orange juice can contain as many kilojoules as four oranges - eat the whole fruit and get the extra fibre!

The food may be sweetened with fruit juice concentrate (fructose). You can see this on 100% spreadable fruit.

o Even though this is a healthier option – it should still be limited to small serves

If sugar isn’t listed, the sweetness may come from intense (artificial) sweeteners

o These type of sweeteners will appear on the ingredients list starting with the number ‘9’, or they may be listed

by name. Some labels include the name and the number

Intense sweeteners approved in Australia include; alitame (956), acesulfame potassium (Ace K )(950), aspartame (951),

cyclamate (952), neotame (961), saccharin (954), sucralose (955) , steviol glycosides (960) and thaumatin (957) these

sweeteners are 100’s of times sweeter than sugar, so only small amounts are needed, giving the sweetness of sugar without

the kilojoules.

Health Claims

Page | 3


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‘Energy’: This term is generally used to describe foods targeted at children and teenagers

Energy means either kilojoules (usually in the form of sugar) or

A stimulant like caffeine or guarana (caffeine from a South American plant) has been added.

Caffeine and guarana are now being added to a range of soft drinks, not just cola flavoured drinks.

o Drinks with added caffeine or guarana are not suitable for children

Cholesterol free: This claim is often seen on vegetable oil or a product made with vegetable oil and is aimed at

people who are concerned about high blood cholesterol:

• This claim does not mean low or no fat – it means the product is made from plants

Cholesterol is only found in animal products. Oils and spreads made exclusively from seeds, plants or nuts do not

contain cholesterol

• Vegetable oil has the same amount of kilojoules as any other oil – only use small amounts.

% fat free: This claim is seen on a wide range of foods

• A 96% fat free yoghurt or milk is the same as saying full-fat milk or yoghurt

• A product that is 80% fat free, still contains 20% fat – which is too much

• 75% less saturated fat – this only tells you about one type of fat (saturated fat) the product may still be very high

in overall fat

• Fat –free is sometimes used on foods that contain other negative nutrients (like salt or sugar) to make the product

sound healthier and draw you attention away from the high sugar or high salt

Health Claims

Page | 4


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Look for products that use the words ‘low-fat’. This means they must meet the guidelines

for a low-fat food (i.e. that it contains no more than 3% fat).

No added salt/reduced salt: This claim usually appears on canned vegetables or tomato based

products such as tomato paste, tomato sauce and baked beans in tomato sauce and appears on the label as sodium:

• Salt reduced means 25% less salt than the original product. So if the original product is very salty – the salt

reduced product can still be very high in salt – like soy sauce or potato crisps.

• Some similar products may be low in salt – but choose not to advertise it. For example ‘home brand’ tomato

pastes are usually low in salt, but don’t advertise it on the packaging – so always check the label. Aim for as close to

120 mg of sodium per 100 grams as possible.

Light/lite: This claim appears on a wide variety of foods such as cheese, yoghurt, milk, cereals, icecream, canned

fruit, crisps, olive oil, alcohol etc. and is one of the most confusing for consumers:

• The claim can refer to energy (kilojoules), fat, alcohol, sugar, colour (e.g. soy sauce, olive oil) or the amount of

salt.

No artificial additives, colours, flavours: These claims are generally found on products marketed to children, such as

confectionery, crisps and ready-to-eat cereals:

• Salt, fat and sugar are natural products – so these products can still be high in one or all of these things

This claim doesn’t not make the food or drink healthier in terms of fat, sugar or sodium.

Health Claims

Page | 5


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Highlighted nutrients on the Nutrition Information Panel: The makers of food products want to

highlight the nutrients they think will make their product more appealing. Some examples

include:

• Soy milk products will often highlight saturated fat and calcium

o This product does not contain saturated fat - because it is not an animal product – and they want to draw

your attention to that fact

o Full-fat soy milk is still high in fat – choose the reduced fat soy milk (note: reduced-fat milks are not suitable

for children under 2 years of age)

o Soy milk does not contain calcium naturally, so the calcium must be added. It important to make sure cow’s

milk alternatives have at least 100mg of calcium per 100 grams to get the same calcium benefit as drinking a

glass of cow’s milk

• Cereal 1 is targeted at children – or more importantly the person who buys cereal for children!

o Iron – because this is an important nutrient for growing bodies

o Vitamin C – because this vitamin helps your body to absorb iron from non-animal sources

• Cereal 2 is targeted at weight conscious women

o Protein – along with fibre keeps you full for longer

o Calcium – an important nutrient for women to maintain bone health

Highlighted Nutrients

Page | 6


Page | 6

Reliable symbols

Products that display The Heart Foundation Tick and the Glycemic Index (GI) symbol have met

strict criteria set by these two organisations. Companies pay so they can display the symbols and

this money is used for research into heart disease and diabetes.

• Other types of ticks and GI symbols may still be healthy options; however they are not endorsed by these two

organisations and may not meet the same criteria

• This does not mean that other products in the supermarket are less healthy than those displaying one of these

symbols (the Heart Foundation Tick and the GI symbol); however it’s a simple way to pick a healthy choice if you

don’t want to read labels.

The Halal symbol is not a guarantee that a product is healthy in terms of fat, added sugar and salt.

Reliable Symbols

Page | 7

? ?


Page | 7

Having looked at some of the claims that are made on labels – the next question you may be

asking is “How do I tell which is the healthier food?”

Go through the two examples as a group:

First example- Cereals






The cereals are virtually the same – except one has more sugar and one has more sodium. They are both reasonable

choices, however plain wheat biscuits or oats are the best choices as they are high in fibre and low in added sugar

and sodium.

These cereals have the same amount of kilojoules per serve and the same amount of fat. They contain different

amounts of protein, sugar and carbohydrates – which contain roughly the same amount of kilojoules per gram as

each other.

Labels

Page | 8

Cereal 1 Cereal 2

Nutrition Information (AVERAGE) servings per package – 24 average service size – 30g (1 metric cup)

quantity per

serving

% daily intake

per serving

per serve with ½

cup skim milk

quantity per 100g

ENERGY 470 kJ 5% 670Kj 1580Kj PROTEIN 2.3 g 5% 7.0 g 7.8 g

FAT, TOTAL 0.1 g 0.1% 0.2 g 0.2 g

- SATURATED <0.1 g 0.1% 0.1 g <0.1 g CARBOHYDRATE 24.9 g 8% 31.4 g 82.9 g

- SUGARS 2.4 g 3% 8.8 g 7.9 g DIETARY FIBRE 1.0 g 3% 1.0 g 3.3 g

SODIUM 193 mg 8% 250 mg 645 mg % RDI

THIAMIN (VIT B1) 0.28 mg 25% 0.33 mg 0.92 mg

RIBOFLAVIN (VIT B2)

0.42 mg 25% 0.68 mg 1.42 mg

NIACIN 2.5 mg 25% 2.6 mg 8.3 mg VITAMIN C 6.0 mg 15% 7.3 mg 20.0 mg

FOLATE 100 ug 50% 106 ug 333 ug IRON 3.0 mg 25% 3.1 g 10.0 g

ZINC 1.8 mg 15% 2.3 g 6.0 mg

Nutrition Information (AVERAGE) servings per package – 10 average service size – 30g (3/4 metric cup)

quantity per

serving

% daily intake

per serving

per serve with ½ cup skim milk

quantity per 100g

ENERGY 470 kJ 5% 670Kj 1570Kj

PROTEIN 5.9 g 12% 10.6 g 19.7 g

FAT, TOTAL 0.1 g 0.2% 0.2 g 4 g

- SATURATED <0.1 g 0.1% 0.2 g 0.1 g

CARBOHYDRATE 21.2 g 7% 27.7 g 70.8 g

- SUGARS 4.4 g 5% 10.8 g 14.5 g

DIETARY FIBRE 0.8 g 2% 0.8 g 2.5 g

SODIUM 147 mg 6% 203 mg 490 mg

% RDI

THIAMIN (VIT B1) 0.28 mg 25% 0.33 mg 0.92 mg

RIBOFLAVIN (VIT B2) 0.42 mg 25% 0.68 mg 1.42 mg

NIACIN 2.5 mg 25% 2.6 mg 8.3 mg

VITAMIN B6 0.4 mg 25% 0.4 mg 1.3 mg

FOLATE 100 ug 50% 106 ug 333 ug

CALCIUM 300 mg 25% 359 mg 666 mg

IRON 3 mg 25% 3.1 mg 10.0 mg

Ingredients Cereals (62%) (rice, wheat), wheat gluten, sugar, wheat flour, minerals (calcium carbonate, iron, zinc oxide), salt, barley malt extract, vitamins (niacin, vitamin B6, riboflavin, thiamine, folate). CONTAINS GLUTEN CONTAINING CEREALS. MAY CONTAIN TRACES OF PEANUTS AND/OR TREE NUTS.

This food has

Same energy (kJ)

Same saturated

fat

Less sugar

More sodium

This food has

Same energy (kJ)

Same saturated

fat

More sugar

Less sodium

Look at the 100g or 100ml column and choose the food with

Less energy, saturated fat, sugar and sodium.

If a product has the same amount of ticks – choose the product with the least energy, if the energy is the same choose

the product with the least saturated fat, if the saturated fat is the same choose the product with the least sugar, if the

sugar is the same choose the product with the least sodium.

This food has

Same energy (kJ)

Same saturated

fat

More sugar

Less sodium


Page | 8

Second example- Soy milk






The milks are virtually the same – except one has more energy than the other.

The extra energy is coming from the higher fat content – but because this is a non-animal product, the saturated fat

content is the same.

Emphasise that this tool will only tell you which is the healthier choice when you are comparing two products – it

doesn’t tell you if the products you are comparing are overall healthy choices (for example if you compare two

brands of potato chips – no matter which one you choose, it is a food that should only be eaten occasionally)

Labels

Page | 9

Soy Milk 1 Soy Milk 2

NUTRITION INFORMATION (AVERAGE) Serving size: 250 ml Servings per package: 4 Per serving Per 100 ml

ENERGY (kJ) 650 260

(Cal) 155 62

PROTEIN (g) 7.8 3.1

GLUTEN (g) 0.0 0.0

FAT, TOTAL (g) 8.5 3.4

- SATURATED (g) 1.0 0.4

-TRANS FAT (g) 0.0 0.0

-POLYUNSATURATED FAT (g) 4.0 1.6

-MONOUNSATURATED FAT (g) 3.5 1.4

CHOLESTEROL (mg) 0.0 0.0

CARBOHYDRATE, TOTAL (g) 12.5 5.0

- SUGARS (g) 5.0 2.0

-LACTOSE (g) 0.0 0.0

-GALACTOSE (g) 0.0 0.0

DIETARY FIBRE (g) 0.8 0.3

SODIUM (mg) 113 45

POTASSIUM (mg) 350 140

VITAMIN A (ug) 100 (13%) 40

RIBOFLAVIN (mg) 0.43 (25%0 0.17

VITAMIN B12 (ug) 1.0 (50%) 0.4

CALCIUM (mg) 300 (37%) 120

PHOSPHORUS (mg) 250 (25%) 100

ISOFLAVONES (MG) 8.0 3.2

*Percentage of Recommended dietary Intake250 (25%) (RDI)

INGREDIENTS: Filtered water, soy protein (3.5%), corn

maltodextrin, vegetable oils (sunflower, canola) [contains antioxidant (tocopherols) (contains soy)], cane sugar, minerals (phosphates of calcium, potassium and magnesium), acidity regulator (332), antioxidant (ascorbic acid), vitamins (A, B12, B2, B1), natural flavour. (All ingredients are non-animal origin.) Contains soy.

NUTRITION INFORMATION (AVERAGE) Serving size: 250 ml Servings per package: 4

Per serving Per 100 ml

Energy (kJ) 398 159

(Cal) 155 (38)

protein (g) 7.8 3.1

gluten ( 0.0 0.0

Fat, total 8.5 3.4

saturated 1.0 0.4

trans 0.0 0.0

polyunsaturated 4.0 1.6

monounsaturated 3.5 1.4

cholesterol 0.0 0.0

carbohydrate, total 12.5 5.0

sugars 5.0 2.0

lactose 0.0 0.0

galactose 0.0 0.0

dietary fibre 0.8 0.3

sodium 113 45

calcium 300 (37%) 120

*Percentage of Recommended dietary Intake (25%) (RDI)

INGREDIENTS: Filtered water, whole soy beans (min 14%), raw

sugar, calcium phosphate, vegetable gums (460, 407, 466), colour (171), sea salt, flavours, food acids (340, 331)

Look at the 100g or 100ml column and choose the food with

Less energy, saturated fat, sugar and sodium.

If a product has the same amount of ticks – choose the product with the least energy, if the energy is the

same choose the product with the least saturated fat, if the saturated fat is the same choose the product

with the least sugar, if the sugar is the same choose the product with the least sodium.

This food has

Less energy (kJ)

Same saturated fat

Same sugar

Same sodium

This food has

More energy (kJ)

Same saturated fat

Same sugar

Same sodium


Page | 9

Distribute the class

activity sheets

Give participants enough

time to fill in the activity

sheet and then go

through the answers.

Clarify any points and

collect the sheets. Make

a note of how many

participants complete

the activity sheet

correctly.

Distribute activity sheets – Which is the healthier choice?

Page | 10


Page | 10

Allergy advice

You may have noticed some products have warnings on them. These warnings are there to protect

people who have a diagnosed food allergy or intolerance; they do not mean the food is unsafe to eat for everyone

else.

Allergy advice can appear on a label in a variety of ways, usually close to the

ingredients list:

The ingredient can appear in bold type in the ingredients list:

There may be a statement on the label separate to the ingredients list such as:

o Allergy Advice – contains wheat and milk

o Contains wheat and milk as indicated in bold type (wheat and milk will be

bolded in the ingredients list)

Other statements that may appear on labels include:

o may contain traces of nuts, egg or milk, or

o made on equipment that also processes products containing nuts, egg or milk

These warnings are on labels because the manufacturer is concerned the food may have been contaminated with a

potential allergen unintentionally while the food has been stored or during processing.

Some manufacturers choose to highlight what a food does not contain (e.g. gluten free or does not contain

lactose)

labels also include a phone number for consumers to ring with questions. If a person has an allergy and is

concerned about how the product is processed, they should call the number listed for more information.

Common food allergies include:

Peanuts, tree nuts, shellfish, finned

fish, milk, eggs, sesame, wheat and

soybeans.

If a person suspects they have a food

allergy, they should seek advice from

their doctor or a registered dietitian.

Some schools have a policy regarding

nuts and foods containing nuts.

Parents should check with their school.

Allergy Advice

Page | 11

Ingr

ed

ien

ts

WHOLEGRAIN WHEAT FLOUR (44%), WHEAT FLOUR, VEGETABLE OIL, CORNFLOUR, SUGAR, SALT, MALT EXTRACT (FROM BARLEY), SOY LECITHIN, YEAST. MAY CONTAIN TRACES OF EGG, MILK, NUT AND SESAME.

Contains Gluten

Contains Milk or Milk Products

Contains Sobybeans or Soybean

Products

CONTAINS GLUTEN CONTAINING CEREALS.

MAY CONTAIN TRACES OF PEANUTS

High in calcium, gluten free, contains no lactose,

cholesterol, or preservatives

ALLERGY ADVICE: CONTAINS MILK

Contains wheat, soybean and milk products. Made on equipment that also processes products containing egg, peanut, sesame, fish and crustacean.

INGREDIENTS: Filtered water, soy protein (3.5%),

corn maltodextrin, vegetable oils (sunflower, canola)

[contains antioxidant (tocopherols) (contain soy), cane

sugar, minerals (phosphates of calcium, potassium and

magnesium), acidity regulator (332), antioxidant

(ascorbic acid), vitamins (A, B12, B2, B1), natural

flavour. (All ingredients are of non-animal origin.)

Contains soy.


Page | 11

Distribute the food labels with allergy advice on them

Ask participants if they can identify any food allergy advice or statements on the labels provided.

Ask questions to test the participant’s understanding of the labels e.g. if a participant finds a label with milk in

bold – ask “If you were allergic to cow’s milk – could you drink that?

Recap the main points

Words on labels can be misleading – always compare labels and limit saturated fat, added sugar and salt

There are some symbols you can trust – like the Heart Foundation Tick Symbol and the GI symbol – however this

does not mean products displaying these labels are the only healthy choices in the supermarket

Allergy advice and warnings on labels are there to protect people with diagnosed allergies. If you think you have

an allergy consult your doctor or a dietitian.

Eating more fresh food and less packaged foods is an easy way to make your diet healthy.

Group discussion

What will you take away from today’s session?

Do you feel more confident that you can make a healthier choice than before the session?

What changes, if any, do you plan to make as a result of today’s session?

Distribute food labels – participants will look

for allergy advice on the labels

Allergens

Page | 12


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Module 4: Label Reading - Flinders University advice on labels ... Module 4 – Label Reading, June 2013 P a g e | 5 Cholesterol There are two types of cholesterol, LDL and HDL