Nutrition labels can be confusing!

Understanding nutrition labels is essential for making informed and healthier food choices. In South Africa, food labelling regulations ensure that consumers have access to detailed nutritional information, which can sometimes be overwhelming.

Here’s a guide to help you decode nutrition labels in South Africa effectively.

Key Components of a South African Nutrition Label

1. Serving Size and Servings Per Package:

   1. Serving Size: Indicates the quantity of food considered as a single serving, typically in grams or millilitres.

   2. Servings Per Package: Shows the total number of servings contained in the entire package.

2. Energy:

   1. Measured in kilojoules (kJ) and sometimes in calories (kcal).

   2. Indicates the total amount of energy provided per serving and per 100g or 100ml.

3. Nutritional Information Per Serving and Per 100g/100ml:

   1. Lists key nutrients, including:

      • Total Fat: Including saturated fat, trans fat, and sometimes cholesterol.

      • Carbohydrates: Including total sugars and sometimes dietary fiber.

      • Proteins

      • Salt (Sodium)

   2. Other nutrients might be listed depending on the product, such as vitamins and minerals.

4. % NRV (Nutrient Reference Value):

   1. Indicates the percentage of the recommended daily intake for each nutrient per serving.

   2. Helps gauge how much of a particular nutrient a serving of the food contributes to the daily diet.

5. Ingredients List:

   1. Lists all ingredients used in the product, usually in descending order by weight.

   2. Helps identify specific components, allergens, and additives in the product.

How to Interpret the Information

1. Check the Serving Size:

   1. Compare the serving size to the amount you actually consume. Nutritional values are based on this serving size, so if you eat more or less, you need to adjust the values accordingly.

2. Understand Energy Content:

   1. Energy is crucial for understanding how much fuel the food provides. Compare kJ (or kcal) per serving to your daily energy needs.

3. Evaluate Fats:

   1. Total Fat: Includes all fats in the product.

   2. Saturated Fat: Linked to increased cholesterol levels and should be limited.

   3. Trans Fat: Generally avoided due to negative health impacts.

4. Carbohydrates and Sugars:

   1. Total Carbohydrates: Includes all types of carbs, essential for energy.

   2. Total Sugars: Includes both natural and added sugars. High sugar intake should be moderated.

5. Protein Content:

   1. Essential for muscle repair and growth. Check if the food provides a significant amount of protein per serving.

6. Salt (Sodium):

   1. High sodium intake is linked to high blood pressure. Aim for foods with lower sodium content.

7. % NRV:

   1. Helps quickly assess if a food is high or low in a particular nutrient. A % NRV of 5% or less is considered low, while 20% or more is considered high.

8. Ingredients List:

   1. Look for whole foods and minimal additives. Ingredients are listed by weight, so the first few items make up most of the product.

Tips for Healthier Choices

1. Look for Low Saturated and Trans Fats:

   1. Opt for foods with lower amounts of saturated and trans fats to support heart health.

2. Watch Sugar Intake:

   1. Be mindful of total sugars, especially added sugars, to manage your overall sugar consumption.

3. Prioritize Fiber and Protein:

   1. Choose foods high in dietary fibre and protein for better digestion and sustained energy.

4. Limit Sodium:

   1. Aim for lower sodium options to maintain healthy blood pressure levels.

Decoding nutrition labels is a powerful tool for making informed dietary choices. By understanding the key components and what they mean for your health, you can better navigate food options and choose products that align with your nutritional needs and preferences.

If you have more questions or need further details, feel free to ask!