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.