MarkReganFitness.co.uk - Helping you to unlock your potential
MarkReganFitness.co.uk - Helping you to unlock your potential
Learning to understand the basics of interpretating food labels is a necessity for anyone keen to improve their nutrition.
Contents:
There are specific elements that are required by law to be placed on a food's product label. elements such as:
The nutritional information table contains the average amounts of each macronutrient expected to be in the product. But, did you know that food products are allowed up to a 20% margin of error on these values. Infact, a survey reported that out of 70 products tested for 570 nutrients only 7% matched the stated values on the product's nutritional information table. To conclude, although these tables do provide information, it is not guaranteed that they are accurate so do not be mislead.
Current food production, labelling and manufacture is governed by the Food Safety Act, 1990. The Food Standards Agency (FSA), set up in 2000, is responisble for governing the control and sale of food in the UK.
Food manufacturers use many different terms in the hope of selling their products to the public. The Food Standards Agency has provided many guidelines and legal requirements in the use of these terms so that they are not misleading to the public.
However, research has found that some manufacturers are misusing certain terms in order to boost sales. Below is a list of terms and how the food regulations state they should be used:
| Labelling Term | Stated Usage |
|---|---|
| Fresh | "to differentiate food sold a short time after harvest" |
| Pure | "single ingredient foods... or to highlight the quality of ingredients of a food" |
| Natural | "comprised of natural ingredients, not the work of man" |
| Authentic | "remains unchanged... originates from the area implied by its name" |
| Home made | "made in the home, or of a domestic manufacture" |
| Traditional | "a method of preparation that has existed for a significant time period" |
| Farmhouse | "other than bread, it should refer to that produced on a farm" |
| Original | "a method of preparation that has remained essentially unchanged over time" |
There are other terminology used to target a more health conscious audience. This can mislead if the public are not aware of the legal implications.
| Labelling Term | Implication |
|---|---|
| "light, low, reduced or high" | there are no specific guidelines for these terms, but they should not mislead |
| "Reduced or low fat" | must be at least 25% lower in fat, but often calories are maintained by adding other ingredients |
| "low calorie" | must have lower calories than orignal, but no set level |
| "sugar free" | sugar has not been added, but almost always an artificial sweetener has been used for taste |
Food manufacturers are required to list a large number of allowable food additives by either identifying its "E" number or by its proper name. It is common to find that manufacturers favour to use an additive's technical name which many people are ignorant of, rather than list its E number.
Refined sugars are in many cases mildly addictive, contain empty calories and help to increase sales. Some common sugars are:
Monosodium Glutamate
Monosodium glutamate is as isolated amino acid that acts as a flavour enhancer. It is also addictive. It has been linked with obesity because of it's effects on the brain and influence on appetite. Any of the following ingredients will indicate its presence:
Artificial Sweeteners
Artificial sweeteners are all "exitotoxins" that stimulate the sensory areas of the brain and create a desire for more, almost all of which have potentially harmful side effects:
E numbers
E numbers may be used on ingredient lists but it is becoming less common as manufacturers tend to use more technical names:
| E Number | Purpose |
|---|---|
| E100s | colourings |
| E200s | preservatives |
| E300s | antioxidants, acidity regulators and anti-caking agents |
| E400s | emulsifiers, thickeners, stabalisers and gelling agents |
| E900s | generally waxes, sugars and sweeteners |
Other E numbers include:
| Avoid | Advise |
|---|---|
| processed food in general | buy organic - additives used minimally |
| fast foods | use whole, fresh produce |
| confectionary | home baking - you choose ingredients |
| soft drinks and cordials | always read food ingredients lists |
| pre-packaged meals | |
| refined baked goods | |
| "low fat" foods - generally have more additives | |
| cheap sausages, burgers, pies etc. |