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BE A SMART SHOPPER Baffled by which food to choose in the supermarket? We give you a guide to deciphering a nutritional label and warn of some pitfalls to look out for... Servings: This indicates the number of servings in the package, and the size of each serving. This is useful information to gauge the value of one product against another in terms of price - which one will feed more people for less money? Per Serving or Per 100gms: When comparing two similar products, ask yourself “Would I eat the same amount of either brand?” If the answer is “Yes”, compare them ‘Per 100g’ rather than ‘Per Serving’. This way you are comparing apples with apples - or corn chips with corn chips. You will likely eat the same quantity of any brand of corn chips, so if they have differing serving sizes, this could mislead you. If the answer is “No”, compare them per serving. For instance, if you are comparing pre-packaged items, so you know you will eat the exact pack size, compare by serving. For instance, snack bars or lunch-packs of crackers or nuts. Energy: This is the most important number on the box when it comes to low calorie eating. The more energy in a product, the more time it takes you to burn, and the greater the likelihood that any unused calories will be stored as fat. Don’t be fooled by claims of ‘low fat’ or ‘low carb’. Some items touted as ‘low fat,’ such as gummy lollies, are almost entirely made of sugar, so they are not a low calorie option. If a product is lower in kilojoules than a similar product, it is providing less energy and fewer calories, regardless of the quantities of fat or sugar contained therein. When you look at the labels on two brands of yoghurt, compare them in terms of energy, and only if they are almost the same should you start to worry about any of the other information. If you do like to think in calories, but the calories aren’t listed, you can divide the kilojoules by 4.2 to get the number of calories, (or just divide by four for a very rough estimation). Fat: This is divided into two types: total fats and saturated fats. Fat content is not what you need to look at first on a label. However, if you're shopping for someone who is trying to cut back on saturated fats, items with no saturated fats are preferable. If you have two items with similar energy levels, choose the one with less saturated fat. Carbohydrates: These are also divided up: total carbohydrate content, and the amount of carbohydrates which come from sugars. Again, this is not a deciding factor if you are looking to lower your calorie intake. But it does give you a good guideline as to what kind of energy this item will provide. Carbohydrates from sugars are simple carbs, excellent for a ‘quick high’ - they give an almost instant energy boost but not a good supply of long-term energy. The rest of the carbohydrates are complex carbs, which last much longer, and usually keep you fuller for longer. So if you have two comparable products and you are looking for slow-release energy, pick the one with fewer carbohydrates from sugars. Dietary Fibre: Fibre is the body’s internal broom, helping to keep you regular and sweep out excess fat. Because it fills up your stomach as it travels through, the more fibre a product contains, the longer lasting the feeling of fullness is. Other Nutrients: These relate to you depending on your individual needs. For those fighting hypertension, the sodium level will be important. For pregnant women, folate is an essential concern. Generally speaking, an item with more nutrients will be more valuable to your body. Ingredients: The ingredients are listed in order, from the one that comprises the largest percentage, by weight, down to the one that comprises the smallest percentage. This list is a good way to check for ingredients that you are avoiding due to an allergy or intolerance.