Understanding Food Labels: What Consumers Should Look Out For
By: Felicity Igene
Food labels are more than just attractive packaging or marketing slogans. They provide essential information that helps consumers make informed decisions about the foods they buy and consume.
However, many shoppers pay little attention to the details printed on food packages, focusing instead on price, brand, or appearance.
Health and nutrition experts say understanding food labels is an important step towards maintaining a healthy lifestyle, preventing diet-related diseases, and ensuring food safety.
- Check the Expiry or “Best Before” Date
One of the first things consumers should check is the expiry or “best before” date. While the “best before” date indicates when a product is likely to retain its best quality, the expiry date shows the period after which the product should no longer be consumed. Purchasing or consuming expired food products may pose health risks. - Read the Ingredient List
Ingredients are usually listed in descending order by weight, meaning the first few ingredients make up the largest portion of the product. Consumers are advised to pay attention to products that contain excessive amounts of added sugars, salt, unhealthy fats, or artificial additives. - Examine the Nutrition Information Panel
The nutrition information panel provides valuable insight into the amount of calories, protein, carbohydrates, fats, fibre, vitamins, and minerals contained in a serving. Comparing nutrition facts between similar products can help consumers choose healthier options, particularly those lower in saturated fat, sodium, and added sugar. - Pay Attention to the Serving Size
Serving size is often overlooked. Nutrition information is usually based on a specific serving size, which may differ from the amount a person actually consumes. Eating multiple servings means consuming more calories and nutrients than indicated for a single serving. - Check for Allergen Information
Consumers are encouraged to look out for allergen information, especially if they or members of their families have food allergies. Common allergens include peanuts, milk, eggs, wheat, soy, fish, and tree nuts. Reading allergen warnings carefully can help prevent serious allergic reactions. - Don’t Be Misled by Marketing Claims
Labels may carry claims such as “low fat,” “high fibre,” “sugar-free,” or “natural.” Consumers should not rely solely on these marketing terms but should verify them by checking the nutrition facts and ingredient list. A product labelled “low fat,” for instance, may still contain high amounts of sugar or sodium. - Follow Storage Instructions
Proper storage instructions should not be ignored. Some food products require refrigeration after opening, while others should be stored in cool, dry conditions to maintain quality and safety.
Nutritionists note that developing the habit of reading food labels empowers consumers to make healthier choices, reduce excessive intake of unhealthy nutrients, and better manage medical conditions such as diabetes, hypertension, and obesity.
As awareness of healthy eating continues to grow, experts encourage consumers to spend a few extra moments examining food labels before making a purchase. A simple glance at the information provided can contribute to better nutrition, improved health, and safer food consumption for individuals and families alike.
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