How to work out your daily water needs
How many glasses of water should we drink a day? The factors that affect individual water needs, a practical way to…
The nutrition label on the back of a packaged product is one of the most practical tools we have for understanding what we eat. But between the small print, different units and eye-catching claims on the front, finding the right information can be tricky. In this guide I go through the label step by step.
1. Start with the serving size
Nutrition values are usually given per 100 g or 100 ml, and some products also show values per serving. The key point is whether the manufacturer's serving matches the amount you actually eat. For example, a packet of biscuits may list a serving as "3 biscuits"; if you eat half the packet, you need to adjust the values accordingly.
When comparing products, using the per 100 g values is the fairest method.
2. Energy
Energy is given in kilocalories (kcal) and kilojoules (kJ). Energy alone does not tell you whether a product is "good" or "bad"; nuts, for instance, are energy-dense but nutritious. Energy information should be considered together with the product's other contents.
3. Fat and saturated fat
As well as total fat, look at the amount of saturated fat. The Turkish Dietary Guidelines (TÜBER) and the World Health Organization recommend limiting saturated fat intake. If trans fat is listed on the label, the lower the value the better. The phrase "partially hydrogenated oil" in the ingredients list may indicate the presence of trans fat.
4. Carbohydrates and sugars
The label shows "carbohydrate" with a "of which sugars" line beneath it. This line includes both sugars naturally present in fruit and milk and added sugars. To understand whether sugar has been added, you also need to check the ingredients list.
The many names of sugar
Sugar can appear under different names in the ingredients list:
- Glucose syrup, fructose syrup, corn syrup,
- Dextrose, maltose, sucrose,
- Honey, molasses, agave syrup,
- Fruit juice concentrate.
5. Fibre
Fibre contributes to a feeling of fullness and to regular digestion. When comparing grain products such as bread, crackers and breakfast cereals, choosing the one with more fibre is a good approach.
6. Salt
Labels usually show "salt" rather than sodium. Salt can be higher than expected in instant soups, sauces, processed meats, cheeses and snacks. The World Health Organization recommends that adults keep their daily salt intake below 5 grams. When comparing similar products, you can choose the one with less salt.
7. The ingredients list
Ingredients are listed in descending order by weight. If sugar or fat comes first, it is one of the product's main components. In general, products with a short list of familiar ingredients are less processed.
Allergens
By law, allergens such as gluten, milk, eggs, peanuts, tree nuts, soy and sesame are highlighted in the ingredients list (for example, in bold). If you have a food allergy, also pay attention to "may contain traces" warnings.
Watch out for front-of-pack claims
Words like "natural", "homemade taste" or "fit" do not tell you enough about a product's nutritional content. A product with "no added sugar" may still be naturally high in sugar, and a "light" product may only be reduced in one particular component. It is wiser to base your decision on the information on the back rather than the front.
Frequently asked questions
Do I have to check every single product?
No. Once you have compared the products you buy often and found the ones that suit you, your future shopping trips become much quicker.
Should I avoid packaged products altogether?
There is no need. Many packaged products, such as tinned legumes, frozen vegetables and plain yoghurt, can be part of a balanced diet. What matters is making informed choices by reading the label.
