Hi, I’m Alli — your 24/7 nutrition guide. Let’s be honest: most food labels feel like they were written by someone who doesn’t want you to understand them. They’re small, confusing, and filled with words that sound like they came from a chemistry set. And somehow, every product in the supermarket claims to be “natural,” “high in protein,” or “a good source of energy” – you may not know this, but in Australia products that make health claims have to actually be true (but it gets confusing and really a story for another day haha). So, let’s cut through the marketing noise and talk about what the science (and actual dietitians) say you should really look for on a nutrition label — and what you can safely ignore.
Why do food labels even matter?
Because your food choices are your health — and labels are the only place brands legally have to tell you the truth. Everything else — the front-of-pack slogans, colours, and celebrity endorsements — is advertising.
The back label? That’s the contract. According to Food Standards Australia New Zealand (FSANZ), food companies must provide a Nutrition Information Panel (NIP) listing energy, protein, fat, saturated fat, carbohydrates, sugars, and sodium per serving and per 100 g or 100 mL. It’s not designed to sell — it’s designed to inform. Problem is, it reads like algebra. So I’ll show you how to translate it.
Where do I start when reading a label?
Ignore the pretty front. Go straight to the Nutrition Information Panel and Ingredients List. Here’s the order I personally read them in (and why):
• Ingredients list – tells you what you’re really eating.
• Per 100 g column – lets you compare products fairly.
• Sugars and sodium – key markers for diet quality and heart health.
• Fats (especially saturated) – matters, but context is everything.
• Fibre and protein – the fullness and fuel factors.
• Serving size – usually fiction, but still worth knowing.
Let’s break it down — dietitian style.
How can I use the ingredients list to see through marketing claims?
The ingredients list is in descending order by weight. That means the first few items make up most of what you’re eating. If sugar, oil, or refined flour appears in the top three — congratulations, your “healthy” bar is basically dessert. Look out for the sugar aliases — there are dozens, including:
• Glucose syrup
• Maltose
• Agave nectar
• Honey (yep, still sugar)
• Rice syrup
• Fruit juice concentrate
According to Dietitians Australia and the World Health Organization (WHO), limiting added sugars to less than 10 % of daily energy is ideal (about 12 teaspoons for most adults).
What’s the easiest way to compare similar products?
Always use the “per 100 g” column, not “per serve.” Serving sizes are marketing fiction. Manufacturers can decide what a “serve” is — and spoiler: it’s usually much smaller than what people actually eat. Comparing per 100 g (or 100 mL) keeps things equal — like comparing apples to apples, not apples to two grapes.
Here’s a quick reference for healthier picks, based on FSANZ and NHS UK guidelines:
Nutrient Better Choice (per 100 g) Avoid/Limit (per 100 g) Total fat ≤ 10 g (or ≤ 5 g if low-fat) > 20 g Saturated fat ≤ 3 g > 5 g Sugar ≤ 10 g > 15 g Sodium (salt) ≤ 120 mg > 400 mg Fibre ≥ 3 g (aim higher) < 2 g
If a cereal claims to be “healthy” but has 25 g sugar per 100 g — it’s not breakfast, it’s candy.
What should I look for with sugar specifically?
Sugar isn’t evil — but the amount and source matter. Here’s what I want you to know:
• “Total sugars” includes natural sugars (like lactose in milk and fructose in fruit) and added sugars.
• Not all labels always distinguish between them (yet).
• A good rule: if fruit or milk isn’t in the top ingredients, that sugar is likely added.
Example:
• Plain yoghurt: ~5 g sugar/100 g (from lactose) = fine.
• Flavoured yoghurt: 12–15 g sugar/100 g (added) = dessert in disguise.
According to the NHMRC Australian Dietary Guidelines, high-sugar diets are strongly linked with dental decay, weight gain, and increased chronic disease risk.
So, moderation is fine — misinformation is not.
What about fat — should I still be scared of it?
No. But you should know which fats you’re eating. For years, fat was demonised. Now we know better: type trumps total. But moderation trumps all – as too much of anything is too much!
• Unsaturated fats (from olive oil, nuts, seeds, avocado, fish) support heart and brain health.
• Saturated fats (from fatty meats, butter, coconut oil, processed foods) should be limited — aim for less than 10 % of total calories. (Heart Foundation)
• Trans fats (in old-school margarines and some fried or baked products) are the true villains — they raise “bad” LDL cholesterol and lower “good” HDL.
So when you read a label:
• Choose foods with lower saturated fat and zero trans fat.
• Don’t panic about “total fat” if it’s coming from nuts, seeds, olive oil, or fish. Just be mindful.
Fat isn’t the enemy — poor quality fat is.
Why does sodium matter so much?
Because most people are eating double the safe limit. The World Health Organization recommends less than 2,000 mg of sodium per day (about 5 g salt). Excess sodium increases blood pressure — a major driver of stroke, heart disease, and kidney damage. Sodium hides in unexpected places: breads, sauces, deli meats, even breakfast cereals. If a label says more than 400 mg per 100 g — that food is high in salt. If it’s under 120 mg per 100 g — that’s a win.
And remember: “sea salt,” “Himalayan,” or “pink salt” are still sodium. They just sound fancier.
What’s the deal with fibre and protein?
Fibre and protein are your satiety squad — they keep you full, satisfied, and on track.
• Fibre: Look for at least 3 g per 100 g. Higher if you can. Wholegrains, legumes, fruit, and veg are your best sources.
• Protein: 5–10 g per 100 g is a solid base for packaged meals or snacks; 20–30 g per meal if you’re tracking intake more closely.
High-fibre, high-protein foods steady your blood sugar and support digestion, mood, and weight regulation. (Harvard School of Public Health) If you’re curious how I use these numbers to build your plan, read Personalised Nutrition: The End of One-Size-Fits-All Diets — it’s all connected.
What about “traffic light” or “Health Star Rating” systems?
These are shortcuts — not perfect, but useful. In Australia and New Zealand, the Health Star Rating (HSR) gives a score from ½ ★ to 5 ★ based on nutrients and ingredients. More stars usually means a healthier product for that category — but not always.
For example, diet soft drinks might get 4 ★ for low sugar, even though they have no nutritional value.
So use star ratings and traffic lights as quick filters to compare within the same category. So please don’t compare a cereal star rating to a yoghurt star rating, it doesn’t work like that. 😊 But the easiest way to compare products is to always double-check the Nutrition Panel.
How do serving sizes mess with our perception?
Serving sizes are... optimistic. A “serving” of chips might be 20 g — roughly six chips. A “serve” of ice cream might be ½ cup. When was the last time anyone ate half a cup of ice cream? That’s why I focus on per 100 g comparisons — they expose the maths games. Manufacturers love shrinking serving sizes to make numbers look smaller. You deserve better math.
What’s the best way to use labels in real life without overthinking?
Here’s my rule: 5 seconds, 5 checks. When you pick up a new product, glance at:
• Ingredients: what’s first?
• Sugar: ≤ 10 g per 100 g is ideal.
• Sodium: under 400 mg per 100 g (preferably < 120 mg).
• Fibre: at least 3 g per 100 g.
• Fat: mostly unsaturated, minimal saturated/trans.
If 4 out of 5 look solid — toss it in the trolley. If only 1 or 2 do — put it back. You’ll be shocked how quickly your eye adjusts once you know what to scan for.
What’s the “big picture” message about nutrition labels?
Labels aren’t there to guilt you — they’re there to guide you. I’m not asking you to calculate macros in the cereal aisle. I just want you to understand what you’re buying. The goal isn’t perfection — it’s awareness. The more you know, the less control marketing has over your food. And when you combine label literacy with a little planning (I cover that in Meal Planning 101: How to Build a Week That Actually Works), you make smarter choices automatically. You won’t need me forever — but while I’m here, I’ll keep teaching you the stuff dietitians wish everyone knew.
– Alli Your 24/7 Nutrition Guide
Disclaimer: The information in this article is for educational purposes only and does not constitute medical or dietary advice. Always consult a qualified health professional before making changes to your diet or health routine.