Download Module 4: Label Reading

Healthy eating on a plate: eating for health made simple
Module 4: Label Reading
Healthy eating on a plate: eating for health made simple
Module 4 – Label Reading, June 2013
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Healthy eating on a plate: eating for health made simple
Contents
Module 4: Label Reading .................................................................................................................... 1
Learning Outcomes ............................................................................................................................. 1
Key Messages: ..................................................................................................................................... 1
Checklist for session ............................................................................................................................ 1
Session outline: Label Reading............................................................................................................ 2
Presenter notes for Module 4: Label Reading .................................................................................... 3
Nutrition and health related labelling ................................................................................................ 3
Making a healthier choice ................................................................................................................... 8
Allergy advice on labels....................................................................................................................... 9
Allergy advice on labels....................................................................................................................... 9
Evaluation ......................................................................................................................................... 10
Some things to consider when presenting this module ................................................................... 10
Website resources ............................................................................................................................ 11
Appendix A – Resources………………………………………………………………….…………………………………..12
Activity Sheet – ‘Which food is the healthier choice?’ - Tomato Paste
Activity Sheet - Answers – ‘Which food is the healthier choice?’
Activity Sheet – ‘Which food is the healthier choice?’ - Yoghurt
Activity Sheet - Answers – ‘Which food is the healthier choice?’
Appendix B – Script and flashcards…………………………………………………………………….……………..17
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Healthy eating on a plate: eating for health made simple
Module 4: Label Reading
The Australian food system can be difficult to navigate, with a seemingly endless range of products
on the supermarket shelves. Children will want to have the same types of foods they see other
children eating at school and it can be challenging for parents to work out which food is the healthier
choice.
There is a lot of information presented on food labels; this module will focus on a few of the key
things consumers want to know.
• How to choose which brand of food to buy e.g. which cereal is the best one to buy?
• Confusion about numbers and warnings on Australian food packaging.
Note: ‘use by’, ‘best before’ and storage instructions on labels are dealt with in Module 1 – Food
Handling and Storage.
Learning Outcomes: By the end of the session participants will be able to:
• Understand common nutrition and health related claims on labels
• Use a simple tool to make healthier food choices within food groups
• Identify allergy advice on labels.
Key Messages:
•
•
Limit saturated fat, added sugar and salt
Allergy advice on labels is intended to protect people with diagnosed conditions.
Checklist for session:
•
•
•
•
•
•
•
Script & flashcard set for Module 4: Label Reading
Variety of labels with allergy advice or statements
Activity Sheet - ‘Which food is the healthier choice?’ - Tomato Paste
Activity Sheet - Answers - Which food is the healthier choice?’
Activity Sheet - ‘Which food is the healthier choice?’ - Yoghurt
Activity Sheet - Answers - Which food is the healthier choice?’
Pens
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Session outline: Label Reading
Time
2 mins
5 mins
10 mins
5 mins
2 mins
6 mins
Activity
Introduction and overview of the session
• Making sense of nutrition and health related claims on labels
• How to make a healthier choice when comparing two products of the same type
• Being able to identify allergy advice on a label.
Nutrition and health related labelling
Discussion Points:
• Discuss the target nutrients required to be on the Nutrition Information Panel
(NIP) – energy (kilojoules), protein, total fat, saturated fat carbohydrate, sugar
and sodium
• Fibre, calcium, iron etc. may be interesting nutrients; however they are not
required to be on a label. Note: If the manufacturer makes a claim regarding a
nutrient on the label it must appear on the Nutrition Information Panel
• Common claims on labels. Highlight how manufacturers tend to make claims
depending on the target market
• Discuss confusing terms such as, ‘energy’, cholesterol free, no added sugar, % fat
free, no added salt, reduced salt, light/lite etc.
• Highlight reliable symbols for making a healthier choice e.g. the Heart Foundation
Tick™ & the Glycemic Index Foundation, GI symbol.
Making a healthier choice
• Introduce a simple tool to compare foods of the same type (e.g. comparing
yoghurt)
Note: This tool is not suitable to compare different food types (e.g. cheese versus
yoghurt)
In-class activity
• Activity Sheet– ‘Which is the healthier choice?’
• Discuss answers as a group
Allergy advice on labels
• Explanation why allergy advice appears on labels, highlighting that the advice may
be bolded in the ingredients list and/or listed under a separate Allergy Statement
on the label
• Some manufacturers choose to state what is not in the product rather than what
is e.g. gluten free or does not contain gluten. This can be a difficult concept for
participants with low English literacy to understand
• Highlight the difference between allergy advice and the statement ‘may contain’
or ‘manufactured on’.
Recap of main points
Group discussion
• Discuss what participants have learnt, confidence and intention to change.
Module 4 – Label Reading, June 2013
Resources required
Flashcard:
‘Health Claims’ x 3
‘Highlighted
Nutrients’
Flashcard: ‘Reliable
symbols’
Flashcards:
‘Labels – cereal’,
‘Labels – soy milk’
Activity sheet:
‘Which is the
healthier choice?’
Tomato
Paste/Yoghurt
Answer sheet:
‘Which is the
healthier choice?’
Tomato
Paste/Yoghurt
Flashcard:
‘Allergy advice’,
‘Allergens’
Activity – Variety of
labels displaying
allergy advice in
different ways
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Presenter notes for Module 4: Label Reading
Nutrition and health related labelling
Give an overview of what participants can expect to learn during the session:
• Making sense of nutrition and health related claims on labels
• How to make a healthier choice when comparing two products in the supermarket
• Being able to identify allergy advice on a label.
Interpreting nutrition and health related claims on packaging can be confusing. The Food Standards
Authority New Zealand and Australia (FSANZ) is the body that develops and administers The
Australia New Zealand Food Standards Code. The Code sets out the requirements for foods such as
additives, food safety and labelling.
For the purpose of this module, only the most common nutrition and health claims that appear on
labelling will be addressed.
Display ‘Health Claims’ flashcards (There are three ‘Health Claim’ flashcards)
Introduce the session by asking participants “What sort of claims have you seen on labels?”
If this module is part of a program run over several weeks, you may want to ask participants
at last week’s session to bring in some food labels for this week’s session - make sure you ask
them to clean and dry any packaging thoroughly.
The only nutrients that must appear on a Nutrition Information Panel (NIP) are energy, protein, total
fat, saturated fat, carbohydrate, sugars and sodium. If the manufacturer has made a claim for some
other nutrient – for example, ‘cholesterol free’ or ‘contains calcium for growth’, then that nutrient
will have be listed on the NIP – even if it is zero – as is the case for ‘cholesterol free’.
Certain terms on labels have set definitions as prescribed by FSANZ. The table below lists some of
the more common ones. Other terms such as % fat-free, % reduced salt, light/lite, low in salt, etc. do
not have prescribed definitions and can be misleading for consumers.
Claims with prescribed meanings as regulated by FSANZ
No added sugar
Can contain naturally occurring sugars (fructose in fruit,
lactose in milk), but not permitted to contain added sugar
Reduced-fat or salt
The product should contain 25 per cent less fat or salt
when compared to the original
Low fat
Must be less than 3 per cent fat for solid foods (1.5 per
cent for liquid foods)
Fat free
Must be less than 0.15 per cent fat
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Common claims on labels
No added sugar: Ironically, this claim is often seen on sweet foods and drinks such as fruit juice, fizzy
drinks, sports drinks, yoghurt, toppings, jam etc. and is aimed at people watching their weight or
parents who are concerned about the amount of sugar their children are eating:
•
•
•
•
The Nutrition Information Panel (NIP) on the label may still list sugar; however the sugar will be
from naturally occurring sugars (fructose in fruit or
Example 1: Nutrition Information
lactose in milk)
Pear Juice
A 100% fruit juice with no added sugar may have similar
Nutrition Information (average)
kilojoules (energy) and sugar listed on the NIP as a fruit
Servings per package - 6
drink (which has added sugar). For this reason, even
Serving size – 125 g
Per
Per
though 100% fruit juice is a healthier choice, it should
serving 100g
be limited to ½ cup a day – or better still eat the whole
ENERGY
301 kJ
241 kJ
fruit and get the extra benefit of fibre!
PROTEIN
0.1 g
0.1 g
FAT - TOTAL
< 0.1 g
< 0.1 g
The food may be sweetened with fruit juice concentrate
SATURATED
<
0.1
g
< 0.1 g
(fructose); therefore the manufacturer can claim no
CARBOHYDRATE
18.9 g
15.1 g
added sugar (e.g. 100% spreadable fruit)
- SUGARS
18.2 g
14.5 g
The food may still taste sweet and have very little sugar
SODIUM
5 mg
4 mg
INGREDIENTS: PEAR JUICE (100%)
listed on the NIP; the sweetness may come from intense
sweeteners
o intense sweeteners are classified as additives and may appear in the ingredients list as
either a number starting with ‘9’, by name or both
o intense sweeteners approved in Australia include; alitame (956), acesulfame potassium
(Ace K )(950), aspartame (951), cyclamate (952), neotame (961), saccharin (954),
sucralose (955) , steviol glycosides (960) and thaumatin (957)
o these sweeteners are 100’s of times sweeter than sugar, so only small amounts are
needed, giving the sweetness of sugar without the kilojoules.
‘Energy’: This term is used by manufacturers in a positive way and generally appears on foods
targeted at children; however the term can be misleading:
Drinks containing
• The correct definition of energy is the amount of kilojoules (calories) a food
caffeine or guarana
will provide
are not suitable for
• Often these drinks have the same amount of sugar in them as standard soft
children.
drinks
• High sugar foods, targeted at children are often described as providing energy
• Some products marketed as ‘energy’ drinks contain caffeine or guarana, which is a stimulant.
Cholesterol free: This type of claim is often seen on vegetable oil or a product made with vegetable
oil and is aimed at people who are concerned about high blood cholesterol:
•
•
•
•
This claim does not mean the product does not contain fat or is low in fat
Vegetable oil has the same amount of kilojoules per gram as any other type of fat or oil
Cholesterol is only found in animal products. Oils and spreads made exclusively from seeds,
plants or nuts do not contain cholesterol
There is no need to put this claim on a food made from seeds, plants or nuts. Manufacturers
make this claim so they can highlight on the NIP that the product contains zero cholesterol.
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Cholesterol
There are two types of cholesterol, LDL and HDL. LDL is the one people are generally concerned
about and it is often referred to as ‘bad’ cholesterol. HDL is often referred to as ‘good’ cholesterol.
An easy way to remember the difference is the ‘H’ in HDL stands for ‘healthy’.
Cholesterol in food makes very little difference to the cholesterol level in the blood.
The best way of reducing the cholesterol level in the blood is to:
o Limit saturated and trans fats
o these types of fat can build up in the blood vessels causing plaque which contributes
to heart disease
• Include a small amount of healthy fats in your diet each day including unsaturated spreads or
oil and nuts or seeds e.g. sunflower, safflower, canola, soybean, olive, sesame, walnut, peanut,
cashew
• Eat fish two to three times a week
o the type of fat in fish, plants and seeds has been shown to lower the risk of heart
disease.
Food high in saturated fat
…choose this instead
Full-fat cheese (hard and soft)
Reduced-fat cheese
Full-fat dairy (milk, yoghurt)
Reduced-fat milk and yoghurt
Butter
Mashed avocado
Hummus
Margarine or spreads made from plants or seeds
(sunflower, safflower, canola, soybean, olive, sesame,
avocado or nuts)
Cream
Light n’ Creamy Carnation milk
Crème fraiche
Reduced-fat sour cream
Chicken skin and visible fat on meat
Remove the skin from chicken and remove visible fat
from meat
Processed meat (sausages, luncheon meat, Choose lean meat
burgers, salami, bacon)
Pastry made with animal fats such as lard
Make dough or pastry with oil or spreads made from
plants or seeds (sunflower, safflower, canola, soybean,
or butter
olive, sesame or nuts)
Coconut oil, milk* and cream
Milk with coconut essence added
*Coconut milk refers to the milk made from Almost all the fat in coconut oil, milk and cream is
soaking desiccated coconut in water – not
saturated, so even reduced-fat versions are high in
the clear liquid that is poured from a
saturated fats
coconut, which is low in fat.
Palm oil
Choose cooking oils made from plants or seeds
(sunflower, safflower, canola, soybean, olive, sesame or
Unbleached (red palm oil) is often
described as healthier; however it contains peanut)
the same amount of saturated fat
Fried take-away foods
Limit take-away foods
Packaged cakes, biscuits, crisps and
Limit these foods
chocolate
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% fat free: This claim is seen on a wide variety of foods and is aimed at people who are concerned
with their fat intake:
•
Full-fat yoghurt and milk are generally around 3-4% fat. So a label that
states 96% fat free on yoghurt or milk is the same as saying full-fat
o
milk (even full-fat milk), is relatively low in fat compared to a
product such as cheese (which is around 30% fat). However,
Australians drink a lot of milk - and as a result it is the main source
of saturated fat in the Australian diet
o
milk consumption is encouraged as it is the most convenient
source of calcium for most people; however it is important to
reduce the amount of saturated fat in the diet as well. For this
reason reduced-fat or low-fat milk products are recommended for
adults


Reduced-fat or lowfat milk is not
recommended for
children under two
years old.
For people who do
not drink cow’s milk,
alternative products
(such as soy milk)
should be fortified
with calcium.
•
A product that states it is 80% fat free, still contains 20% fat
•
Statements such as 92% less saturated fat – can lead consumers to believe the overall fat
content of the food is low; however this may not be the case
•
As with cholesterol – sometimes manufacturers will use a % fat-free statement on a product that
doesn’t actually contain fat – such as dried sultanas
No added salt: This claim usually appears on canned vegetables or tomato based products such as
tomato paste, tomato sauce and baked beans in tomato sauce and appears on the NIP as sodium:
Sodium is a
component of salt.
High levels have
been linked with
high blood
pressure and
stroke.
•
•
•
Most of the sodium (75%) we consume comes from salt added to
processed foods
Sodium occurs naturally; so a product making this claim may still have
sodium listed on the NIP. For example, a 400 g can of tomatoes
without added salt contains approximately 20 mg of sodium compared
to one with added salt, which can contain up to 700 mg sodium!
Some manufacturers choose not to add salt to their products, however
do not put the claim on the label
Reduced salt, % reduced salt or low salt: This claim often appears on salty snack foods such as
savoury biscuits and potato crisps:
• To make this claim, the product should contain 25% less salt when compared to the original
• For very salty products, such as soy sauce, this can mean the product still contains quite a large
amount of sodium
Light/lite: This claim appears on a wide variety of foods such as cheese, yoghurt, milk, cereals,
icecream, canned fruit, crisps, olive oil, alcohol etc. and is one of the most confusing for consumers:
• The claim can refer to energy (kilojoules), fat, alcohol, sugar, colour (e.g. soy sauce, olive oil) or
the amount of salt.
No artificial additives, colours, flavours: These claims are generally found on products marketed to
children, such as confectionary, crisps and ready-to-eat cereals:
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Healthy eating on a plate: eating for health made simple
•
Salt, fat and sugar are natural products, and foods displaying this claim may still be high in one or
more of these.
Display ‘’Highlighted Nutrients’ flashcard
Highlighted nutrients: This is a tactic used to draw the consumer’s attention to the nutrients the
manufacturer thinks will make the product more appealing:
• Soy milk products will often highlight saturated fat and calcium
o Soy milk won’t contain any saturated fat - because it is not an animal product, so the NIP
will highlight this
o Calcium is highlighted to show the soy milk matches the amount of calcium in cow’s milk
(the calcium in soy is added, not naturally occurring)
• Cereal 1 is a cereal targeted at children and highlights iron and vitamin C
o Iron – because this is an important nutrient for growing bodies
o Vitamin C – because this vitamin helps your body to absorb iron from non-animal
sources
• Cereal 2 is a cereal targeted at weight conscious women and highlights protein and calcium
o Protein – along with fibre keeps you full for longer
o Calcium – an important nutrient for women to maintain bone health
Display ‘Reliable Symbols’ flashcard
Reliable symbols to help consumers choose healthier options
The Heart Foundation Tick and the Glycemic Index GI symbol are displayed on packaging to indicate
the product has met strict criteria set by these two organisations:
• Other types of ticks and GI symbols featured on packaging may still be healthy options; however
they are not endorsed by these two organisations and may not meet the same criteria
• This does not mean that other products in the supermarket are less healthy than those
displaying one of these symbols; however it is a simple way for consumers to identify healthier
choices without reading labels.
Heart Foundation Tick™
Manufacturers pay for the right to display the Heart Foundation Tick™ on their
labels; however strict criteria must be met in regards to one or more of the following
nutrients when compared with foods of the same category:
Decreased levels of one or more of:
• Total fat, saturated fat, trans fatty acids and partially hydrogenated fat
• Sodium
• Lower energy density and appropriate serve sizes
Increased levels of one of more of
• Dietary fibre and/or vegetables and/or wholegrains
• Calcium (for soy products and diary alternatives)
• Protein
• % ingredients.
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Glycemic Index Foundation
The Glycemic Index Foundation is an
internationally recognised not-for-profit
organisation based in Sydney. Consumers
can be confident that a food bearing the GI
Symbol is not only rated as low GI but is an
overall healthy choice (low in kilojoules, total and saturated fat
and sodium and where appropriate high in fibre and calcium) and
that the GI rating has been certified to be correct.
The Glycemic Index or GI is a
measure of how fast carbohydrate is
converted to glucose for the body to
use for energy. Generally speaking a
low GI diet has been found to have
health benefits, including reducing
the risk of type 2 diabetes and
cardiovascular disease.
The Halal symbol verifies that the product contains foods or ingredients that are
permissible ’halal’ for people who follow the Muslim faith to eat. It is not a guarantee
that a product is healthy in terms of fat, added sugar and salt.
Making a healthier choice
Having gone through some of the claims made on labels, participants will want to know how they
can make healthy choices in the supermarket.
Display ‘Labels’ flashcards for cereal and soy milk
Go through the two examples as a group:
• Look at the 100 g column
• Compare energy, saturated fat, sugar and sodium
• Place a tick next to the nutrients with the lowest amount
• The product with the greatest number of ticks is generally the healthier choice
• If a product has the same amount of ticks – choose the product with the lowest energy.
Distribute ‘Which is the healthier choice activity sheet?’
Give participants enough time to fill in the activity sheet and then go through the
answers. Clarify any points and collect the sheets. Make a note of how many
participants complete the activity sheet correctly.
Emphasise that this tool will only tell you which is the healthier choice when you are comparing
two products – it doesn’t tell you if the products you are comparing are overall healthy choices
(for example if you compare two brands of potato chips – no matter which one you choose, it is a
food that should only be eaten occasionally)
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Allergy advice on labels
Display ‘Allergy advice’ flashcard
During the focus groups some participants expressed concern at the
types of warnings found on Australian food labels. These warnings are there
to protect people who have a diagnosed food allergy or intolerance; they do
not mean the food is unsafe to eat for the general population.
Some schools have a policy regarding nuts and foods containing nuts.
Parents should check with their school to make sure they comply with the
school policy.
Common food allergies
include:
Peanuts, tree nuts,
shellfish, finned fish, milk,
eggs, sesame, wheat and
soybeans.
If a person suspects they
have a food allergy, they
should seek advice from
their doctor or a
registered dietitian.
Allergy advice can appear on a label in a variety of ways:
• The ingredient can appear in bold type in the ingredients list:
• There may be a statement on the label separate to the ingredients list such as:
o Allergy Advice – contains wheat and milk
or
o Contains wheat and milk as indicated in bold type (wheat and milk will be bolded in
the ingredients list)
• These types of statements will usually appear close to the ingredients list
• Some manufacturers choose to highlight what a food does not contain (e.g. gluten free or
does not contain lactose) – this can be a confusing concept for consumers
• Other statements that may appear on labels include:
o may contain traces of nuts, egg or milk
o made on equipment that also processes products containing nuts, egg or milk
o these warnings are on labels because the manufacturer is concerned the food may
have been contaminated with a potential allergen unintentionally.
o labels include a phone number for consumers to ring with questions. If a person has
an allergy and is concerned about how the product is processed, they should call the
number listed for more information.
Allergy advice on labels
Display ‘Allergens’ flashcard
This flashcard shows participants some of the types of foods that are likely to have an Allergy
Statement on them, however if a person has a diagnosed food allergy – all labels should be checked
as ingredients can change. If in doubt, the label will also display a phone number which consumers
can ring to ask any further questions.
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Healthy eating on a plate: eating for health made simple
Distribute food labels
Ask participants if they can identify any food allergy advice or statements on the labels
provided.
Ask questions to test the participant’s understanding of the labels e.g. if a participant
finds a label with milk in bold – ask “If you were allergic to cow’s milk – could you
drink/eat this product?
Recap the main points
• Words on labels can be misleading – always compare labels and limit saturated fat, added sugar
and salt
• There are some symbols you can trust – like the Heart Foundation Tick Symbol and the GI
symbol – however this does not mean products displaying these labels are the only healthy
choices in the supermarket
• Allergy advice and warnings on labels are there to protect people with diagnosed allergies. If you
think you have an allergy consult your doctor or a registered dietitian
• Eating more fresh food and less packaged foods is an easy way to make your diet healthy.
Evaluation
Group discussion and evaluation
• What will you take away from today’s session?
• Do you feel more confident that you can make a healthier choice than before the session?
• What changes, if any, do you plan to make as a result of today’s session?
Make notes of comments throughout the session and questions asked when filling out the activity
sheet and during the label reading activity
An overall evaluation will be conducted at the end of the sessions.
Some things to consider when presenting this module
•
•
•
•
•
Participants will need basic numeracy and literacy skills to participate in this module
Have contact numbers for local health professionals in case people require further
information regarding food allergies or other health concerns e.g. diabetes, heart disease,
high cholesterol
This subject often brings up some interesting views on food allergy and intolerance. It is
important that people are referred on to a dietitian if they require any further information.
Check with local schools for their policies regarding nuts and nut products. This topic could
also generate some negative discussion. If participants are concerned about the school
policy, they need to take it up with the school. It is not the presenter’s role to comment on
school policy.
If you are using food packaging for the activities – make sure all labels are thoroughly clean
and dry.
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Healthy eating on a plate: eating for health made simple
Website resources
eatforhealth.gov.au
http://www.eatforhealth.gov.au/eating-well/how-understand-food-labels. How to understand food
labels. This website gives advice about the amount and kinds of foods Australians should eat for
good health. This page explains food labels and what to look for.
FSANZ, Food labelling, http://www.foodstandards.gov.au/consumer/labelling/Pages/default.aspx
Food Standards Australia, New Zealand (FSANZ) sets the standards for the information that must
appear on food labels. This webpage is designed to assist consumers to understand the information
presented on food labels.
FSANZ 2011, Intense Sweeteners,
http://www.foodstandards.gov.au/consumer/additives/intensesweetener/Pages/default.aspx
Intense sweeteners are classed as a food additive. This link provides some background information
on the intense sweeteners approved for use in Australia.
Glycemic Index Foundation 2012, GI Smart Shopping,
http://www.gisymbol.com.au/smart_shopping.php. The Glycemic Index (GI) is one tool that can be
used by consumers to make a healthy food choice. This site gives some background about what the
GI is and how it can be used in conjunction with other health messages to make healthier choices in
the supermarket.
Heart Foundation, Fats & cholesterol, http://www.heartfoundation.org.au/healthyeating/fats/Pages/default.aspx>. The Heart Foundation is a charity organisation renowned for its
contribution to research and health education for heart health. This webpage contains easy to read
information to help people understand fats and cholesterol.
Heart Foundation, Heart Foundation Tick™, http://www.heartfoundation.org.au/information-forprofessionals/heart-foundation-tick/pages/tick-criteria.aspx
The Heart Foundation Tick™ program is a self-funded public health program. This site gives the
background to the Tick™ and gives examples of some of the criteria and food categories the program
covers
.
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Appendix A
Resources
Module 4: Label Reading
Module 4 – Label Reading, June 2013
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Food A
NUTRITION
INFORMATION
SERVINGS PER
PACKAGE: 20
Food B
SERVING SIZE: 25g
quantity
per
serving
NUTRITION
INFORMATION
SERVINGS PER
PACKAGE: 20
quantity
per
serving
quantity
per 100g
ENERGY
72 kJ
287kJ
PROTEIN
0.9g
3.5g
FAT, TOTAL
0.05g
0.21g
- SATURATED
0.02g
0.07g
CARBOHYDRATE
2.8g
11.3g
- SUGARS
2.2g
8.6g
SODIUM
115mg
460mg
LYCOPENE
9mg
37mg
Ingredients: Concentrated tomato (99%),
salt.
Packed in Australia from important and
local ingredients.
SERVING SIZE: 25g
quantity
per 100g
ENERGY
69 kJ
275kJ
PROTEIN
0.8g
3.3g
FAT, TOTAL
0.05g
0.21g
- SATURATED
0.02g
0.07g
CARBOHYDRATE
2.7g
10.8g
- SUGARS
2.1g
8.3g
SODIUM
12mg
48mg
POTASSIUM
189mg
757mg
LYCOPENE
9mg
35mg
Ingredients: Concentrated tomato (100%)
Packed in Australia from imported ingredients.
Which of these foods is the healthier choice? To help you decide, look at the 100g
column.
Place a tick  next to the nutrients below that have less energy, saturated fat,
sugar and sodium.
Put a cross  next to the nutrients below that have more energy, saturated fat,
sugar and sodium.
The food with the most ticks is the healthier choice.
Answer: Food….. is the healthier choice.
Food A
Energy
……..
Food B
Energy
……..
Saturated Fat ……..
Saturated Fat ……..
Sugar
……..
Sugar
……..
Sodium
……..
Sodium
……..
Food A
NUTRITION
INFORMATION
SERVINGS PER
PACKAGE: 20
Food B
SERVING SIZE: 25g
quantity
per
serving
NUTRITION
INFORMATION
SERVINGS PER
PACKAGE: 20
SERVING SIZE: 25g
quantity
per
serving
quantity
per 100g
ENERGY
72 kJ
287kJ
PROTEIN
0.9g
3.5g
FAT, TOTAL
0.05g
0.21g
- SATURATED
0.02g
0.07g
CARBOHYDRATE
2.8g
11.3g
- SUGARS
2.2g
8.6g
SODIUM
115mg
460mg
LYCOPENE
9mg
37mg
Ingredients: Concentrated tomato (99%),
salt.
Packed in Australia from important and
local ingredients.
quantity
per 100g
ENERGY
69 kJ
275kJ
PROTEIN
0.8g
3.3g
FAT, TOTAL
0.05g
0.21g
- SATURATED
0.02g
0.07g
CARBOHYDRATE
2.7g
10.8g
- SUGARS
2.1g
8.3g
SODIUM
12mg
48mg
POTASSIUM
189mg
757mg
LYCOPENE
9mg
35mg
Ingredients: Concentrated tomato (100%)
Packed in Australia from imported ingredients.
Which of these foods is the healthier choice? To help you decide, look at the 100g
column.
Place a tick  next to the nutrients below that have less energy, saturated fat,
sugar and sodium.
Put a cross  next to the nutrients below that have more energy, saturated fat,
sugar and sodium.
The food with the most ticks is the healthier choice.
Answer: Food B is the healthier choice. Energy, saturated fat and sugar are
virtually the same so aren’t given a tick or a cross.
Food A
Energy
same
Saturated Fat same
Food B
Energy
same
Saturated Fat same
Sugar
same
Sugar
same
Sodium

Sodium

Food A
Food B
NUTRITION INFORMATION
SERVING SIZE: 100g
SERVINGS PER
CUP: 9
quantity per 100g
334kJ (80 cal)
6.0g
1.9g
1.2g
8.7g
8.7g
100mg
215mg (27%RDI*)
100,000,000 cfu# (min)
100,000,000 cfu# (min)
100,000,000 cfu# (min)
ENERGY
PROTEIN
FAT, TOTAL
- SATURATED
CARBOHYDRATE
- SUGARS
SODIUM
CALCIUM
L ACIDOPHILUS
BIFIDOBACTERIUM
LACTOBACILLUSS
*RDI- RECOMMENDED DIETARY INTAKE
# COLONY FORMING UNITS
Ingredients: Milk, Skim milk, milk solids, Inulin
(Dietary fibre), live yoghurt cultures (incl. L
Acidophilus, Bifidobacterium, Lactobacillus
GG).
NUTRITION
INFORMATION
SERVINGS PER
TUB:
ENERGY
SERVING SIZE: 100g
quantity
per serving
quantity
per 100g
561 kJ
561 kJ
PROTEIN, TOTAL
- GLUTEN
FAT, TOTAL
- SATURATED
CARBOHYDRATE
- SUGARS
SODIUM
CALCIUM
4.7g
4.7g
0mg
0mg
9.7g
9.7g
6.5g
6.5g
7.2g
7.2g
7.2g
7.2g
65mg
65mg
168mg
168mg
(21% RDI*)
*Recommended Dietary Intake
Ingredients: Skim milk, cream, milk solids
non-fat, live yogurt cultures: s. thermophiles
& L Bulgaricus
No artificial colours, flavours or preservatives
Refrigerate below 4°c
Which of these foods is the healthier choice? To help you decide, look at the 100g column.
Place a tick  next to the nutrients below that have less energy, saturated fat, sugar and
sodium.
Put a cross  next to the nutrients below that have more energy, saturated fat, sugar and
sodium.
The food with the most ticks is the healthier choice.
Answer: Food….. is the healthier choice.
Food A
Energy
………
Food B
Energy
Saturated Fat
………
Saturated Fat ………..
Sugar
………
Sugar
………..
Sodium
……..
Sodium
………..
………..
Food A
NUTRITION INFORMATION
SERVING SIZE: 100g
ENERGY
PROTEIN
FAT, TOTAL
- SATURATED
CARBOHYDRATE
- SUGARS
SODIUM
CALCIUM
L ACIDOPHILUS
BIFIDOBACTERIUM
LACTOBACILLUSS
Food B
SERVINGS
PER CUP: 9
quantity per 100g
334kJ (80 cal)
6.0g
1.9g
1.2g
8.7g
8.7g
100mg
215mg (27%RDI*)
100,000,000 cfu#
(min)
100,000,000 cfu#
(min)
100,000,000 cfu#
(min)
*RDI- RECOMMENDED DIETARY INTAKE
# COLONY FORMING UNITS
Ingredients: Milk, Skim milk, milk solids,
Inulin (Dietary fibre), live yoghurt cultures
(incl. L Acidophilus, Bifidobacterium,
Lactobacillus GG).
NUTRITION
INFORMATION
SERVINGS PER
TUB:
ENERGY
SERVING SIZE: 100g
quantity
per serving
quantity
per 100g
561 kJ
561 kJ
PROTEIN, TOTAL
- GLUTEN
FAT, TOTAL
- SATURATED
CARBOHYDRATE
- SUGARS
SODIUM
CALCIUM
4.7g
4.7g
0mg
0mg
9.7g
9.7g
6.5g
6.5g
7.2g
7.2g
7.2g
7.2g
65mg
65mg
168mg
168mg
(21% RDI*)
*Recommended Dietary Intake
Ingredients: Skim milk, cream, milk solids
non-fat, live yogurt cultures: s. thermophiles
& L Bulgaricus
No artificial colours, flavours or preservatives
Refrigerate below 4°c
Which of these foods is the healthier choice? To help you decide, look at the 100g column.
Place a tick  next to the nutrients below that have less energy, saturated fat, sugar and
sodium.
Put a cross  next to the nutrients below that have more energy, saturated fat, sugar and
sodium. The food with the most ticks is the healthier choice.
Answer: Food A is the healthier choice. Energy and saturated fat are a lot less for Food A.
Although sugar is more for Food B – it is only by a small amount and is from naturally
occurring lactose . There is no sugar listed in the ingredients.
Food B
Energy

Saturated Fat 
Saturated Fat

Sugar

Sugar

Sodium

Sodium

Food A
Energy

Appendix B
Script & flashcards
Module 4: Label Reading
Module 4 – Label Reading, June 2013
P a g e | 17
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Page | 1
Script for Module4: Label Reading
Give an overview of what participants can expect to learn during the session:
There are so many products in the supermarkets and all sorts of claims that are made on labels to
entice the consumer. Making sense of the labels can be confusing.
Module 4
Label Reading
Today we are going to discuss:
• Making sense of nutrition and health related claims on labels
• How to make a healthier choice when comparing two products in the supermarket
• Being able to identify allergy advice on a label.
We are only going to discuss some of the most common claims on labels today, but I hope it will make you more
aware of some of the things to look out for when trying to make good choices in the supermarket.
Page | 1
Module 4
Label Reading
Page | 2
Script for Module4: Label Reading
Ask participants – “What sort of claims have you seen on labels?”
Claims made on labels can be very confusing – how do we know which ones to trust?
No added sugar: Often seen on sweet foods and drinks such as fruit juice, fizzy drinks, sports drinks, yoghurt,
toppings, jam etc. This claim is aimed at people watching their weight or parents who are concerned about the
amount of sugar their children are eating:
• The Nutrition Information Panel (NIP) only lists sugar – it does not tell you where the sugar comes from. So for
milk-based products such as yoghurt and milk drinks, even though a claim for no added sugar is made - sugar will
still be listed on the NIP; however the sugar will be from naturally occurring sugars (fructose in fruit or lactose in
milk)
• A 100% fruit juice with no added sugar may have similar kilojoules (energy) and sugar listed on the NIP as a fruit
drink (which has added sugar).
o 100% fruit juice is a healthier choice – but limit it to ½ cup a day – it’s easy to drink kilojoules and a glass of
orange juice can contain as many kilojoules as four oranges - eat the whole fruit and get the extra fibre!
• The food may be sweetened with fruit juice concentrate (fructose). You can see this on 100% spreadable fruit.
o Even though this is a healthier option – it should still be limited to small serves
• If sugar isn’t listed, the sweetness may come from intense (artificial) sweeteners
o These type of sweeteners will appear on the ingredients list starting with the number ‘9’, or they may be listed
by name. Some labels include the name and the number
Intense sweeteners approved in Australia include; alitame (956), acesulfame potassium (Ace K )(950), aspartame (951),
cyclamate (952), neotame (961), saccharin (954), sucralose (955) , steviol glycosides (960) and thaumatin (957) these
sweeteners are 100’s of times sweeter than sugar, so only small amounts are needed, giving the sweetness of sugar without
the kilojoules.
Page | 2
Health Claims
Page | 3
Script for Module4: Label Reading
‘Energy’: This term is generally used to describe foods targeted at children and teenagers
• Energy means either kilojoules (usually in the form of sugar) or
• A stimulant like caffeine or guarana (caffeine from a South American plant) has been added.
Caffeine and guarana are now being added to a range of soft drinks, not just cola flavoured drinks.
o Drinks with added caffeine or guarana are not suitable for children
Cholesterol free: This claim is often seen on vegetable oil or a product made with vegetable oil and is aimed at
people who are concerned about high blood cholesterol:
•
This claim does not mean low or no fat – it means the product is made from plants
•
Cholesterol is only found in animal products. Oils and spreads made exclusively from seeds, plants or nuts do not
contain cholesterol
•
Vegetable oil has the same amount of kilojoules as any other oil – only use small amounts.
% fat free: This claim is seen on a wide range of foods
•
A 96% fat free yoghurt or milk is the same as saying full-fat milk or yoghurt
•
A product that is 80% fat free, still contains 20% fat – which is too much
• 75% less saturated fat – this only tells you about one type of fat (saturated fat) the product may still be very high
in overall fat
• Fat –free is sometimes used on foods that contain other negative nutrients (like salt or sugar) to make the product
sound healthier and draw you attention away from the high sugar or high salt
Page | 3
Health Claims
Page | 4
Script for Module4: Label Reading
• Look for products that use the words ‘low-fat’. This means they must meet the guidelines
for a low-fat food (i.e. that it contains no more than 3% fat).
No added salt/reduced salt: This claim usually appears on canned vegetables or tomato based
products such as tomato paste, tomato sauce and baked beans in tomato sauce and appears on the label as sodium:
• Salt reduced means 25% less salt than the original product. So if the original product is very salty – the salt
reduced product can still be very high in salt – like soy sauce or potato crisps.
• Some similar products may be low in salt – but choose not to advertise it. For example ‘home brand’ tomato
pastes are usually low in salt, but don’t advertise it on the packaging – so always check the label. Aim for as close to
120 mg of sodium per 100 grams as possible.
Light/lite: This claim appears on a wide variety of foods such as cheese, yoghurt, milk, cereals, icecream, canned
fruit, crisps, olive oil, alcohol etc. and is one of the most confusing for consumers:
• The claim can refer to energy (kilojoules), fat, alcohol, sugar, colour (e.g. soy sauce, olive oil) or the amount of
salt.
No artificial additives, colours, flavours: These claims are generally found on products marketed to children, such as
confectionery, crisps and ready-to-eat cereals:
• Salt, fat and sugar are natural products – so these products can still be high in one or all of these things
• This claim doesn’t not make the food or drink healthier in terms of fat, sugar or sodium.
Page | 4
Health Claims
Page | 5
Script for Module4: Label Reading
Highlighted nutrients on the Nutrition Information Panel: The makers of food products want to
highlight the nutrients they think will make their product more appealing. Some examples
include:
•
Soy milk products will often highlight saturated fat and calcium
•
o This product does not contain saturated fat - because it is not an animal product – and they want to draw
your attention to that fact
o Full-fat soy milk is still high in fat – choose the reduced fat soy milk (note: reduced-fat milks are not suitable
for children under 2 years of age)
o Soy milk does not contain calcium naturally, so the calcium must be added. It important to make sure cow’s
milk alternatives have at least 100mg of calcium per 100 grams to get the same calcium benefit as drinking a
glass of cow’s milk
Cereal 1 is targeted at children – or more importantly the person who buys cereal for children!
•
o Iron – because this is an important nutrient for growing bodies
o Vitamin C – because this vitamin helps your body to absorb iron from non-animal sources
Cereal 2 is targeted at weight conscious women
o Protein – along with fibre keeps you full for longer
o Calcium – an important nutrient for women to maintain bone health
Page | 5
Highlighted Nutrients
Page | 6
Script for Module4: Label Reading
Reliable symbols
Products that display The Heart Foundation Tick and the Glycemic Index (GI) symbol have met
strict criteria set by these two organisations. Companies pay so they can display the symbols and
this money is used for research into heart disease and diabetes.
• Other types of ticks and GI symbols may still be healthy options; however they are not endorsed by these two
organisations and may not meet the same criteria
• This does not mean that other products in the supermarket are less healthy than those displaying one of these
symbols (the Heart Foundation Tick and the GI symbol); however it’s a simple way to pick a healthy choice if you
don’t want to read labels.
• The Halal symbol is not a guarantee that a product is healthy in terms of fat, added sugar and salt.
Page | 6
Reliable Symbols

?
Page | 7

?
Script for Module4: Label Reading
Having looked at some of the claims that are made on labels – the next question you may be
asking is “How do I tell which is the healthier food?”
Go through the two examples as a group:
First example- Cereals
•
•
•
•
•
Look at the 100 g column
Compare energy, saturated fat, sugar and sodium
Place a tick next to the nutrients with the lowest amount
The product with the greatest number of ticks is generally the healthier choice
If a product has the same amount of ticks – choose the product with the lowest energy.
The cereals are virtually the same – except one has more sugar and one has more sodium. They are both reasonable
choices, however plain wheat biscuits or oats are the best choices as they are high in fibre and low in added sugar
and sodium.
These cereals have the same amount of kilojoules per serve and the same amount of fat. They contain different
amounts of protein, sugar and carbohydrates – which contain roughly the same amount of kilojoules per gram as
each other.
Page | 7
Labels
Nutrition Information
(AVERAGE)
servings per package – 24
average service size – 30g (1 metric cup)
quantity % daily
per
intake
serving
per
serving
ENERGY
470 kJ
5%
PROTEIN
2.3 g
5%
FAT, TOTAL
0.1 g
0.1%
- SATURATED
<0.1 g
0.1%
CARBOHYDRATE
24.9 g
8%
- SUGARS
2.4 g
3%
DIETARY FIBRE
1.0 g
3%
SODIUM
193 mg
8%
% RDI
THIAMIN (VIT B1)
0.28 mg
25%
RIBOFLAVIN (VIT
0.42 mg
25%
B2)
NIACIN
2.5 mg
25%
VITAMIN C
6.0 mg
15%
FOLATE
100 ug
50%
IRON
3.0 mg
25%
ZINC
1.8 mg
15%
Nutrition Information
Cereal 1
per serve
with ½
cup skim
milk
670Kj
7.0 g
0.2 g
0.1 g
31.4 g
8.8 g
1.0 g
250 mg
quantity per
100g
0.33 mg
0.68 mg
0.92 mg
1.42 mg
2.6 mg
7.3 mg
106 ug
3.1 g
2.3 g
8.3 mg
20.0 mg
333 ug
10.0 g
6.0 mg
1580Kj
7.8 g
0.2g
<0.1 g
82.9 g
7.9 g
3.3 g
645 mg
This food has
Same energy (kJ)
Same saturated
fat
Less sugar 
More sodium 

(AVERAGE)
servings per package – 10
average service size – 30g (3/4 metric cup)
quantity % daily
per
intake
serving
per
serving
ENERGY
470 kJ
5%
PROTEIN
5.9 g
12%
FAT, TOTAL
0.1 g
0.2%
- SATURATED
<0.1 g
0.1%
CARBOHYDRATE
21.2 g
7%
- SUGARS
4.4 g
5%
DIETARY FIBRE
0.8 g
2%
SODIUM
147 mg
6%
% RDI
THIAMIN (VIT B1)
0.28 mg
25%
RIBOFLAVIN (VIT B2)
0.42 mg
25%
NIACIN
2.5 mg
25%
VITAMIN B6
0.4 mg
25%
FOLATE
100 ug
50%
CALCIUM
300 mg
25%
IRON
3 mg
25%
Ingredients
Cereal 2
per serve
with ½ cup
skim milk
quantity
per 100g
670Kj
10.6 g
0.2 g
0.2 g
27.7 g
10.8 g
0.8 g
203 mg
1570Kj
19.7 g
4g
0.1 g
70.8 g
14.5 g
2.5 g
490 mg
0.33 mg
0.68 mg
2.6 mg
0.4 mg
106 ug
359 mg
3.1 mg
0.92 mg
1.42 mg
8.3 mg
1.3 mg
333 ug
666 mg
10.0 mg
This food has
Same energy (kJ)
Same saturated
fat
More sugar 
Less sodium 
Cereals (62%) (rice, wheat), wheat gluten, sugar, wheat flour,
minerals (calcium carbonate, iron, zinc oxide), salt, barley malt
extract, vitamins (niacin, vitamin B6, riboflavin, thiamine, folate).
CONTAINS GLUTEN CONTAINING CEREALS.
MAY CONTAIN TRACES OF PEANUTS AND/OR TREE NUTS.
Look at the 100g or 100ml column and choose the food with
Less energy, saturated fat, sugar and sodium.
If a product has the same amount of ticks – choose the product with the least energy, if the energy is the same choose
the product with the least saturated fat, if the saturated fat is the same choose the product with the least sugar, if the
sugar is the same choose the product with the least sodium.
Page | 8

Script for Module4: Label Reading
Second example- Soy milk
•
•
•
•
•
Look at the 100 g column
Compare energy, saturated fat, sugar and sodium
Place a tick next to the nutrients with the lowest amount
The product with the greatest number of ticks is generally the healthier choice
If a product has the same amount of ticks – choose the product with the lowest energy.
The milks are virtually the same – except one has more energy than the other.
The extra energy is coming from the higher fat content – but because this is a non-animal product, the saturated fat
content is the same.
Emphasise that this tool will only tell you which is the healthier choice when you are comparing two products – it
doesn’t tell you if the products you are comparing are overall healthy choices (for example if you compare two
brands of potato chips – no matter which one you choose, it is a food that should only be eaten occasionally)
Page | 8
Labels
NUTRITION INFORMATION (AVERAGE)
Serving size: 250 ml Servings per package: 4
Per serving
Per 100 ml
ENERGY (kJ)
650
260
(Cal)
155
62
PROTEIN (g)
7.8
3.1
0.0
0.0
GLUTEN (g)
FAT, TOTAL (g)
- SATURATED (g)
-TRANS FAT (g)
-POLYUNSATURATED FAT (g)
-MONOUNSATURATED FAT (g)
8.5
1.0
0.0
4.0
3.5
0.0
3.4
0.4
0.0
1.6
1.4
0.0
CHOLESTEROL (mg)
CARBOHYDRATE, TOTAL (g)
12.5
5.0
- SUGARS (g)
5.0
2.0
-LACTOSE (g)
0.0
0.0
-GALACTOSE (g)
0.0
0.0
DIETARY FIBRE (g)
0.8
0.3
SODIUM (mg)
113
45
POTASSIUM (mg)
350
140
VITAMIN A (ug)
100 (13%)
40
RIBOFLAVIN (mg)
0.43 (25%0
0.17
VITAMIN B12 (ug)
1.0 (50%)
0.4
300 (37%)
120
CALCIUM (mg)
PHOSPHORUS (mg)
250 (25%)
100
ISOFLAVONES (MG)
8.0
3.2
*Percentage of Recommended dietary Intake250 (25%) (RDI)
INGREDIENTS: Filtered water, soy protein (3.5%), corn
maltodextrin, vegetable oils (sunflower, canola) [contains
antioxidant (tocopherols) (contains soy)], cane sugar,
minerals (phosphates of calcium, potassium and magnesium),
acidity regulator (332), antioxidant (ascorbic acid), vitamins
(A, B12, B2, B1), natural flavour. (All ingredients are nonanimal origin.) Contains soy.
Soy Milk 1
This food has
More energy (kJ) 
Same saturated fat
Same sugar
Same sodium

NUTRITION INFORMATION (AVERAGE)
Serving size: 250 ml Servings per package: 4
Per serving
Per 100 ml
Energy (kJ)
398
159
(Cal)
155
(38)
protein (g)
7.8
3.1
gluten (
0.0
0.0
Fat, total
8.5
3.4
saturated
1.0
0.4
trans
0.0
0.0
polyunsaturated
4.0
1.6
monounsaturated
3.5
1.4
cholesterol
0.0
0.0
carbohydrate, total
12.5
5.0
sugars
5.0
2.0
lactose
0.0
0.0
galactose
0.0
0.0
dietary fibre
0.8
0.3
sodium
113
45
calcium
300 (37%)
120
*Percentage of Recommended dietary Intake (25%) (RDI)
INGREDIENTS: Filtered water, whole soy beans (min 14%), raw
sugar, calcium phosphate, vegetable gums (460, 407, 466), colour
(171), sea salt, flavours, food acids (340, 331)
Soy Milk 2
This food has
Less energy (kJ) 
Same saturated fat
Same sugar
Same sodium

Look at the 100g or 100ml column and choose the food with
Less energy, saturated fat, sugar and sodium.
If a product has the same amount of ticks – choose the product with the least energy, if the energy is the
same choose the product with the least saturated fat, if the saturated fat is the same choose the product
with the least sugar, if the sugar is the same choose the product with the least sodium.
Page | 9
Script for Module4: Label Reading
Distribute activity sheets – Which is the healthier choice?
Distribute the class
activity sheets
Give participants enough
time to fill in the activity
sheet and then go
through the answers.
Clarify any points and
collect the sheets. Make
a note of how many
participants complete
the activity sheet
correctly.
Page | 9
Page | 10
Script for Module4: Label Reading
Allergy advice
You may have noticed some products have warnings on them. These warnings are there to protect
people who have a diagnosed food allergy or intolerance; they do not mean the food is unsafe to eat for everyone
else.
Common food allergies include:
Allergy advice can appear on a label in a variety of ways, usually close to the
ingredients list:
Peanuts, tree nuts, shellfish, finned
fish, milk, eggs, sesame, wheat and
soybeans.
• The ingredient can appear in bold type in the ingredients list:
If a person suspects they have a food
• There may be a statement on the label separate to the ingredients list such as:
allergy, they should seek advice from
o Allergy Advice – contains wheat and milk
their doctor or a registered dietitian.
o Contains wheat and milk as indicated in bold type (wheat and milk will be
Some schools have a policy regarding
bolded in the ingredients list)
nuts and foods containing nuts.
Parents should check with their school.
• Other statements that may appear on labels include:
o may contain traces of nuts, egg or milk, or
o made on equipment that also processes products containing nuts, egg or milk
These warnings are on labels because the manufacturer is concerned the food may have been contaminated with a
potential allergen unintentionally while the food has been stored or during processing.
• Some manufacturers choose to highlight what a food does not contain (e.g. gluten free or does not contain
lactose)
• labels also include a phone number for consumers to ring with questions. If a person has an allergy and is
concerned about how the product is processed, they should call the number listed for more information.
Page | 10
Allergy Advice
CONTAINS GLUTEN CONTAINING CEREALS.
ALLERGY ADVICE:
CONTAINS MILK
High in calcium, gluten free, contains no lactose,
cholesterol, or preservatives
Ingredients
INGREDIENTS: Filtered water, soy protein (3.5%),
corn maltodextrin, vegetable oils (sunflower, canola)
[contains antioxidant (tocopherols) (contain soy), cane
sugar, minerals (phosphates of calcium, potassium and
magnesium), acidity regulator (332), antioxidant
(ascorbic acid), vitamins (A, B12, B2, B1), natural
flavour. (All ingredients are of non-animal origin.)
Contains soy.
Page | 10
Contains wheat, soybean and
milk products.
Made on equipment that also
processes products containing
egg, peanut, sesame, fish and
crustacean.
Contains Gluten
Contains Milk or Milk Products
Contains Sobybeans or Soybean
WHOLEGRAIN WHEAT FLOUR (44%), WHEAT FLOUR,
VEGETABLE OIL, CORNFLOUR, SUGAR, SALT, MALT
EXTRACT (FROM BARLEY), SOY LECITHIN, YEAST.
MAY CONTAIN TRACES OF EGG, MILK, NUT AND
SESAME.
Script for Module4: Label Reading
Distribute food labels – participants will look
for allergy advice on the labels
Distribute the food labels with allergy advice on them
Ask participants if they can identify any food allergy advice or statements on the labels provided.
Ask questions to test the participant’s understanding of the labels e.g. if a participant finds a label with milk in
bold – ask “If you were allergic to cow’s milk – could you drink that?
Recap the main points
• Words on labels can be misleading – always compare labels and limit saturated fat, added sugar and salt
• There are some symbols you can trust – like the Heart Foundation Tick Symbol and the GI symbol – however this
does not mean products displaying these labels are the only healthy choices in the supermarket
• Allergy advice and warnings on labels are there to protect people with diagnosed allergies. If you think you have
an allergy consult your doctor or a dietitian.
• Eating more fresh food and less packaged foods is an easy way to make your diet healthy.
Group discussion
• What will you take away from today’s session?
• Do you feel more confident that you can make a healthier choice than before the session?
• What changes, if any, do you plan to make as a result of today’s session?
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Allergens
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Script for Module4: Label Reading
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