Why Is It Important to Read Food Labels?
Understanding food labels helps you:
- Know exactly what's in your food.
- Compare products and pick healthier options.
- Manage special dietary needs (allergies, specific diets).
- Limit excess intake of sugars, saturated fats, and salt.
A mindful reading improves your everyday nutrition.
Structure of European Food Labels
According to EU Regulation 1169/2011, labels must include:
1. Name of the Food
Clear definition of what you are buying (e.g., "low-fat strawberry yogurt").
2. Ingredients List
- Descending order by weight.
- Allergens highlighted (e.g., MILK, WHEAT).
- Presence of additives specified with E-numbers (e.g., E300).
3. Quantity of Ingredients (QUID)
If an ingredient is emphasized in the product name, its percentage must be shown.
Mandatory Nutrition Declaration
Mandatory since 2016 for most pre-packed foods.
Values are given per 100g/100ml and often per portion:
| Nutritional Value | Mandatory? |
|---|---|
| Energy (kJ/kcal) | ✅ |
| Total fat | ✅ |
| of which saturated | ✅ |
| Carbohydrates | ✅ |
| of which sugars | ✅ |
| Fiber | ❌ (optional) |
| Protein | ✅ |
| Salt | ✅ |
Note: "Salt" indicates the equivalent amount of sodium.
How to Interpret Nutritional Information
Energy (kJ and kcal)
- Total energy per 100g/100ml.
- 1 kcal = 4.184 kJ.
Fats
- Limit saturated and trans fats.
- Prefer unsaturated fats (olive oil, fatty fish).
Carbohydrates
- Focus on "simple sugars" (limit them).
- Prefer complex carbs (whole grains).
Fiber
- Not always mandatory but essential for digestive health.
Proteins
- Key for tissue growth and maintenance.
Salt
- Aim for less than 5g/day as per WHO recommendations.
Reference Intakes (RI)
Labels may show how much a portion contributes to the daily intake for an average adult (8400kJ/2000kcal).
- <5% RI = low content
- >20% RI = high content
Use RI percentages to compare products quickly.
Focus: Allergens, Additives, and Origin
According to the Food Labeling Guide from the Ministry of Enterprise and Made in Italy:
- Allergens: Always highlighted in bold or capitals.
- Additives: Listed with their chemical name or E-number.
- Origin: Mandatory for fresh meat, fish, fruits, vegetables, and honey.
Practical Tips for Reading Labels
As explained on the Your Europe page about food labeling rules:
- Always check the ingredients list: fewer is better.
- Prefer natural ingredients: avoid artificial flavors and hidden sugars.
- Beware of claims: "light", "no added sugar" doesn't automatically mean healthy.
- Compare per 100g, not per portion.