How to Understand Food Labels

(Picture Credit - ChKd org)

The best way to be healthy is to eat fresh unprocessed food. But today that’s not always practicable. So, you must read those food labels. Please read on.

From January to May of last year I avoided all processed sugar (including chocolate, cakes etc.). Thus I lost a fair bit of weight. And hopefully delayed the onset of age-related type 2 diabetes. That was the start of a personal drive towards healthier eating. It soon became clear that all processed food is a potential health hazard. Fresh undoctored food is clearly best. But in this day and age fresh food can be hard to come by. Obvious example, cereals. I find I have to eat some processed food. I’m not a doctor, but it is quite clear that there is a real need to read and understand those wretched food labels. I say “wretched” because I hate dealing with lots of numbers and weird “measures”. At least some labels are now colour coded here in the UK, which helps.

My objective when choosing food is of course to avoid high sugar and salt content. The latter is because I’m on 2 lots of medication for high blood pressure. Avoiding saturated fat also seems a good idea as a rule, especially Trans Fats. Foods high in unsaturated fatty acids and Omega 3 are a bonus.

So here is a rough guide to those labels. For the sake of uniformity I focussed on the quantities of sugar etc. per 100 Grams. Just be aware that actual portions will vary from food to food. So what is “high” and what is “low” etc.???

Well our UK National Health Service (NHS) and other website sources advise that High Total Fats (Red) is 17.5 G per 100G and Low (Green) is 3G or less.

Anything in-between is Medium (Orange). 

For Saturated Fats (“Sats”) that is High 5G+ and Low <1.5G.

Sugars is 22.5G+ High, 5 – Low; Salt is 1.5+ High, <0.3 – Low. High Fibre is 6G + and High Protein is 10G+. Some sources claim High Carbs are 60G +.

Another thing to look out for: avoid foods that contain lots of additives etc. – “E Numbers” and unpronounceable chemicals etc.

Having established the above I began to list the nutritional information on the labels of my main foods. Started with these –

For Breakfast and often Tea: Weetabix Oatibix Flakes: (Per 100G) 399 kcals, Sugar 14, Fibre 7.2, Protein 9.3, Salt 0.3. Lots of Vitamins Listed. Wholegrain Oats 64%. 

Comment: Oats are known to be good for the heart etc. Nice low salt. Plenty of fibre and protein. Much better than many kiddie cereals. My only gripe is they are a bit high on sugar, but I can put up with that.

Normal Weetabix: 362 kcals, Sugar 4.4, Fibre 10, Protein 12, Salt 0.28. Comment: Wheat of course, and lower than Oatibix for sugar and salt. More fibre and protein too.

Shredded Wheat (Nestle in UK): 362 kcals, Sugar 0.7, Fibre 12.3, Protein 11.6, Salt 0.05. Comment: Statistically this looks to be at least one of the healthiest cereals. If it was made from oats it would be perfect. See the low salt! Low sugar, high fibre! PS I hear that this is the oldest cereal of them all too!

Needless to say none of these cereals contain animal fats etc. Essentially they contain plant protein, arguably better for you than meat.

That will do for a start. Later I will compile a longer list of my favourite foods with their nutritional values and my comments. Look out for that. Hope you found this useful.

PS See Next Post down here for that follow-up list.

Paul Butters

What Those Food Labels Say: Part Two

(Picture Credit - Health gov)

 
In “How to Read Food Labels…” (October, 2015) I explained the basics of understanding the “Healthiness” of packaged foods. These were summed up by:

“So here is a rough guide to those labels. For the sake of uniformity I focussed on the quantities of sugar etc. per 100 Grams. Just be aware that actual portions will vary from food to food. So what is “high” and what is “low” etc.???

Well our UK National Health Service (NHS) and other website sources advise that High Total Fats (Red) is 17.5 G per 100G and Low (Green) is 3G or less. Anything in-between is Medium (Orange).

For Saturated Fats (“Sats”) that is High 5G+ and Low <1.5G.

Sugars is 22.5G+ High, <5 – Low.

Salt is 1.5+ High, <0.3 – Low.

High Fibre is 6G + and High Protein is 10G+.

Some sources claim High Carbs are 60G +.”

(I have re-paragraphed this for clarity).

But what about other foods? (I said last time that Weetabix, Shredded Wheat and Oatibix Flakes are very healthy). Here goes.

Ritz Crackers: Kcals 500, salt 1.38, sugar 8.8, protein 6.9, fibre 0.6. Rather salty (and dry!).

Standard Crisps: Kcals 526, salt 1.5, sugar 2.3, prot 6.9, fibre 3.9. Well salt is added. Fatty too I’m told. Give me an alternative for soaking up my beer!

Walker’s Salt and Shake: kcals 533, salt 0 (0.6 per 24g per sachet – about 3 per 100g), prot 6.2, fibre 4.4. (Don’t ask why these differ from standard)!

Krackawheat biscuits: kcals 380, salt 1.0, sugar 2.6, protein 1.0, fibre 5.9.

Fruit & Fibre Cereals: kcals 380, salt 1.0, sugar 24, prot 8, fibre 9. These contain lots of vitamins. A bit sugary but plenty of fibre of course.

Wheat Bran Flakes: kcals 356, salt 1.0, sugar 20, prot 11, fibre 15. Again plenty of Vits. More flakes….

Mini-Battenbergs: kcals 410, salt 0.41, sugar 62.1, prot 4.2, fibre 1.2. Not had one of these for ages as avoiding processed sugar!

Turkish Delight Chocolate bar: kcals 385, salt 0.33, sugar 60.5, prot 1.3, fibre 1.3. Has to be a rare treat I’m afraid. Sugar again!

Prince’s Red Salmon: kcals 143, salt 1.0, carbs\sugar 0.0, prot 22.8, fibre 0.0. Lots of Omega 3 Fatty Acids etc. Very healthy!

Spar Scotch Egg: kcals 234, salt 1.0, sugar 0.8, prot 11.2, fibre 1.3. Mixed bag! Eggs contain both good and bad stuff. Sausage is processed and fatty. Nice treat.

Spar Roast Chicken Drumsticks: kcals 179, salt 0.8 (orange), sugar 0.1 (green), prot 21.9, fibre 0.5, sat fat 2.3 (orange). Spar have changed their chicken products so… I’ve not eaten packaged chicken for ages owing to the salt content. But I may go back onto it – less salt than the salmon!

Spar Semi Skimmed Milk: kcals 49, salt 0.1 (green), carbs (all sugar) 5.0 (sugar orange), prot 3.4, fibre <0.1, fat 1.7\sat fat 1.0 (both orange). If milk isn’t healthy, what is? Can’t stand skimmed milk, sorry. NB the hidden sugar for the sake of your teeth though. (Keep up to that brushing).

Prince’s Tuna Chunks in Spring Water: kcals 99, salt 0.8, sugar 0.00, prot 23.5, fibre <0.1, sat fat 0.1. Again Omega 3 rules. Lots of protein etc. Ignore the salt.

Tesco Brazil Nuts: kcals 689, salt <0.01, sugar 2.3, prot 14.3, fibre 7.5, fat 66.4, sat fat 15.1. Vitamin E 7 MG! Very healthy I’m told because it’s mainly “good fat”. No more salted peanuts for me (unless I sweat lots first)!

“Aero Bar”: kcals 539, salt 0.28, sugar 60.6, prot 5.2, fibre 1.0, fat 30. Empty calories indeed!

Spar Roast Chicken Breast: kcals 199, salt 0.8 (orange), carbs\sugar 0.2 (green), prot 23.6, fibre 0.5, fat 11.4 (orange). I used to live on these but fish seems better. As I say, they have changed this product…

Bounty Bar: kcals 488, salt 0.26, sugar 47.9 (?), prot 3.8, fibre 0.0, fat 26. Still my first choice treat but must watch it! Coconut in centre must help!

Tesco Sport Orange Drink (per 100 ML): kcals 28, salt 0.13, sugar 3.63, prot 0.00, fibre 0.0, fat 0.0. Many vitamins etc. Just use during exercise.

Finally another of my Favourites – Belton Wensleydale Cheese (from Sainsbury): kcals 381, salt 1.58, sugar <0.5, prot 23.7, fibre <0.5, sat fat 21.1. You have to make it last… Fat and salt the issue here.

That’s It. My whole list as far as I know. I hear that protein can be bad for your kidneys yet great for muscle repairs etc. It’s all swings and roundabouts. A balanced diet is the key. All in moderation.

PS 2\8\2016 – Spar new Chicken Breasts: kcals 159, salt 0.5 (orange), sugar 0.4 (green), prot 25.6, fibre 0.1, fat 6 (orange), sat fat 1.7 (orange).

Spar Sweet and Tasty Salad: kcals 19, salt<0.1, sugar 2.0 (green), prot 1.5, fibre 1.5, fat 0.4 (green), sat fat 0.2 (green).

Paul Butters

© PB 1\8\2016.