Understanding Nutrition Panels
Understanding Nutrition Panels
Items in this lesson
Understanding Nutrition Panels
Learning Objective
At the end of the lesson you will know how to read and understand Nutrition Information Panels on food labels.
What do you already know about nutrition labels on food packaging?
What Is a Nutrition Information Panel?
A Nutrition Information Panel (NIP) shows what nutrients are in food. It helps us make healthy choices.
Why Read Nutrition Labels?
Reading NIPs helps you know what you are eating and compare different foods easily.
What’s in a Nutrition Panel?
Nutrition information panels provide information on the average quantity of energy in kilojoules or in kilojoules and kilocalories and these nutrients:
protein
fat
saturated fat
carbohydrate
sugars
sodium - a component of salt
Sometimes you’ll see fibre or other nutrients if there is a special claim.
Serving Size
The serving size tells you how much food the panel's numbers are about. It is set by the manufacturer.
Not useful often when comparing foods!
Quantity per 100g
Shows nutrients in 100g (or 100ml for drinks). Useful to compare similar foods.
Energy (Kilojoules)
Energy is measured in kilojoules (kJ). It tells us how much energy you get from the food.
Protein in Food
Protein is needed for growth and repair in the body. It's found in meat, eggs, milk, beans and nuts.
Fat and Saturated Fat
Shows all the fat in the food, including good and bad fats.
Total Fat
Saturated Fat
Saturated fat is a type of fat that's less healthy. Check this to make better choices.
Carbohydrates and Sugars
Carbohydrates give energy. Sugars are a type of carbohydrate. The NIP shows both.
Dietary Fibre
Fibre is only shown if the package says it's 'high in fibre' or a similar claim. Fibre helps with digestion.
Sodium (Salt)
Sodium is listed because too much can be unhealthy. It is the part of salt that affects our health.
Foods That Don’t Need a NIP
When Is NIP Needed?
If the food makes a nutrition claim, it must have a panel.
Foods sold unpackaged, fresh bakery bread, herbs, spices, plain tea and coffee.
No NIP Needed
How to Compare Foods
Use the 'per 100g' numbers to compare two similar foods, like two types of cereal.
Fun Fact!
A food can say 'no added sugar' but still be high in natural sugar from fruit.
Wrap Up: Be a Smart Shopper!
Compare the following nutritional labels in groups and note;
Which foods are highest in energy (Kjs)
Which foods are high in protein?
Which foods are high in sugar and why?
Which foods are highest in Salt?
