Download Using nutrition to make food choices

GCE Topic 3
Using nutrition information
on food labels to make food
choices
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
The Eatwell Guide
Eatwell Guide
Check the label on
packaged foods
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
It shows how much of what you eat overall should come from each food group.
Each serving (150g) contains
Energy
1046kJ
250kcal
13%
Fat
Saturates Sugars
3.0g 1.3g
LOW
LOW
4%
7%
Salt
34g 0.9g
HIGH
38% 15%
of an adult’s reference intake
Typical values (as sold) per 100g: 697kJ/ 167kcal
Fr
ui
of
a
nd
Potatoes
d
Cous
Cous
Whole
wheat
pasta
Porridge
Rice
Lentils
Tuna
Plain
s
Beans
lower
salt
and
s ugar
Chick
peas
Spaghetti
L o w f at
s o f t ch e es e
n
Leaince
m
Semi
skimmed
milk
Crisps
Eat less often and
in small amounts
Be
an
s, p
Ea
ulse
s, fis
so t more
h, eg
u
gs, mea
red rced beans
t and other proteins
and
and fish
proc per we pulses, 2 portions of sustainably
ek, one
esse
of which is oily. Eat less
d mea
t
Soya
drink
Veg
O il
Lower fat d
sprea
Plain
Low fat
y o g hu r t
s
tive
rna
alte
nd
and
a
t
Dairy
a
rf
we tions
se lo
Choo ugar op
s
lower
Per day
Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
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Limit fruit juice
and/or smoothies
to a total of
150ml a day.
sugar
Bagels
Frozen
peas
Sauce
w
and
salt
fat,
Eat at
leas
t5
Chopped
t omatoe s
Whole
grain
cereal
ot
Water, lower fat
milk, sugar-free
drinks including
tea and coffee
all count.
ed
s
dd
drate
ohy
sa
arb
les
yc
rch
ta
rs
he
po
rtio
ns
Raisins
6-8
a day
ith
nd
it a
fru
f
o
l es
ty
ab
rie
et
a
g
v
ve
ta
n
Choose foods lower
in fat, salt and sugars
Choos
e wh
oleg
rain
or h
Pota
toes
igh
, br
er
ead
fib
re
, ri
ce
ve
,p
rsi
as
on
ta
s
a
y day
ever
bles
a
t
e
veg
MED
2000kcal
Oil & spreads
Choose unsaturated oils
and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS
© Crown copyright 2016
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Making healthy food choices – the label link
Food labels give information that allows the consumer to compare one food
with another and make wise food choices within each food group.
For example, the consumer can use labels to choose:
• a ham sandwich with a higher fibre and lower salt content
• a pizza with lower salt content
• a cheddar cheese with lower fat content
• a breakfast cereal with a higher fibre and lower sugar content.
BBrarann
dd? ? PPRRIICCEE??
E?
STE?
TAST
TA
?
OOrrggaannicic?
Salt?
Fat?
Sugar?
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Voluntary front of pack labelling 1
Most of the big supermarkets and many food manufacturers display nutritional information
on the front of pre-packed food – this is referred to as front of pack labelling.
• Front of pack labelling is not mandatory (not required by law).
• It is very useful for comparing similar food products at a glance.
• A new UK front of pack label was launched in June 2013.
• The new label is being used by all major retailers and a number of manufacturers.
Colour coding for fat,
saturates, sugars and salt.
Amount of energy,
fat, saturates, sugars
and salt per portion.
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The percentage of an adult’s
reference intake for each
nutrient that is provided
per portion of the food.
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Voluntary front of pack labelling 2
• Can be provided as energy alone or energy plus fat, saturates, sugars and salt (“energy + 4”)
• Can be provided
–– per 100g/ml only;
–– per 100g/ml and per portion
–– per portion (for energy + 4).
• Can include percentage reference intakes (%RIs) on a per 100g/ml and/or per portion basis.
• Requires the statement ‘Reference intake of an average adult (8400kJ/2000kcal)’
where % RI information is provided on a per 100g/ml basis.
• Can also include additional forms of expression, such as colour
coding – red, amber and green – if they meet requirements
set out in the Food Information for Consumers Regulation.
• Requires energy value to be expressed both in kilojoules (kJ)
and kilocalories (kcal).
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Colour coding
• Manufacturers and retailers can include colour coding on the front of pack.
• The colour coding defines the green (low), amber (medium) and red (high) boundaries
for fat, saturated fat, sugar and salt.
• This must not mislead or confuse the consumer.
• There are separate criteria for drinks per 100ml.
Criteria for 100g of food
Text
LOW
MEDIUM
HIGH
Colour code
Green
Amber
Red
Fat
≤3.0g/100g
>3.0g to ≤17.5g/100g
>17.5g/100g
Saturates
≤1.5g/100g
>1.5g to ≤5.0g/100g
>5.0g/100g
(Total) Sugars
≤5.0g/100g
>5.0g and ≤22.5g/100g
>22.5g/100g
Salt
≤0.3g/100g
>0.3g to≤1.5g/100g
>1.5g/100g
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Using colour coding on food labelling
any of the foods with colour coding will have a mixture of red, amber and green.
M
So, when choosing between similar products, choose foods with more greens and ambers,
and fewer reds, to ensure healthier choices.
Red on the front of pack means the food is high in a nutrient
consumers should try to cut down on in their diet.
Amber means the food isn’t high
or low in the nutrient, so this is an
acceptable choice most of the time.
Green means the food is low in that nutrient.
The more greens, the healthier the choice.
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Reference intakes (RIs)
• Reference Intakes (RIs) are specific amounts of energy and key nutrients that can be
consumed on a daily basis in order to maintain a healthy diet.
• RI values are based on the requirement for an average female with no special dietary
requirements and an assumed energy intake of 8400kJ/2000kcal.
• Information on reference intakes and the contribution a nutrient makes towards a RI
(expressed as a percentage) can usually be found on the back or side of packaging.
• The percentage RI is sometimes repeated on the front of the pack. If so, the label needs
to indicate that the RI of an average adult is 8400kJ/2000kcal.
RI values for adults
How to calculate % reference intakes
Nutrient
Reference intake
Amount of Nutrient per portion
X 100
Reference intake value
Energy
8400kJ/2000kcal
Total Fat
70g
Saturates
20g
Sugars
90g
Salt
6g
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For example – Fat
If the portion of food contains 14g fat then:
14g
X 100 = 20%
70g
The portion of food contains 20%
of the reference intake for fat.
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GCE Topic 3
Using nutrition information
on food labels to make food
choices
Fortified foods
Fortified food has micronutrients (essential trace minerals and vitamins) added to it.
Flour and margarine have to be fortified by law.
Although it doesn’t have to be stated on the label, flour in the UK must be fortified
with the following:
• calcium carbonate
• iron
• thiamin (vitamin B1)
• nicotinic acid or nicotinamide.
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