Get to grips with your calorie intake by knowing the difference between portion sizes and serving suggestions, and understanding the information on food labels.
If you’re looking at food packaging and don’t really know what you are reading or why it matters, you’re not alone…and we’re here to help.
To help you make better food and eating choices, it’s important to look at the nutrition facts label when choosing products, as this is where you will find all sorts of useful information. Start with these three basics: A serving of food is the official amount that’s listed on the label, while a portion is the amount that you actually eat.
Drinks: The current official serving size of a beverage is 250 millilitres, but many drinks come in much larger cans and bottles that may contain two or more servings. If you were to drink a 500-millilitre bottle of sweetened tea, you’d be drinking two servings, instead of one. This means that you would need to double all the information on the nutrition information panel to work out how much you’ve taken in.
Snacks: A serving of potato crisps is generally 30 grams, which is about 15 individual crisps. However, if you’re eating from a large bag, you’re probably eating several servings without you even realising it. If you want to work out how many kilojoules you’ve consumed, you will need to count or weigh your crisps before eating them.Labelling for protein, fat and carbohydrate content is provided on a per-serving basis. The same goes for sugar, fibre and salt.
It’s important to remember that the total carbohydrates listed includes all forms of carbohydrates, such as sugar and starch. Below that number, you may find separate listings for fibre and sugar. The listing for sugar includes added sugars as well as naturally occurring sugars . With all of this in mind, it’s not always easy to know where the sugar is coming from without looking at the actual ingredients list.
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