7 tips on how to read labels and not be fooled!
Does the order of ingredients matter? How to understand the information on the expiry date? What should you avoid in particular? In today’s article we have put together some practical tips on how to check product labels quickly and effectively. Be an informed consumer and don’t be fooled!
1. less is better
The longer the list of ingredients, the smaczniej… obviously the worse it gets. When a manufacturer wants to replace a natural ingredient with its chemical counterpart, he usually decides to use a mixture of several ingredients. For example, when we reach for a juice, the label will say that it is made from 100% concentrated juice. If you choose a beverage, the ingredients include: water, sugar, natural flavouring, colouring, stabiliser, antioxidant, acidity regulator and preservatives. There is a difference, isn’t there?
2. the order of products listed is important
The order of products found on the label is not random, and it is worth bearing this in mind. Manufacturers are obliged to always list the ingredients in order from those with the most to those with the least. A quick glance at the label will help you quickly eliminate products where salt or sugar comes first – these should definitely be put back on the shelf.
3. watch the expiry date
We can see how important details are by looking at the messages from manufacturers concerning the expiry date of products. Not everyone knows that there are two types:
- To be consumed by
Indicates that micro-organisms may develop in the product after the given date and the product is no longer suitable for consumption. - To be consumed before
Here we are informed that after the indicated date the product’s characteristics, such as taste or texture, may change. However, the product is still fit for consumption.
4. eliminate bad sugars, fats and excess salt
You may remember from our article on sugar that we divide carbohydrates into complex (desirable) and simple (sugar). If you missed it, be sure to take a look here: https://www.fitatu.com/blog/en/is-sugar-addictive-debunking-sweet-myths/
On the product packaging you will find a division into:
- carbohydrates
- of which sugars
The latter value should be as low as possible. We remind you that the maximum sugar intake per day should be within 10% of the total energy requirements!
Another thing to pay particular attention to is fats. Here we have saturated fats, which affect cholesterol levels, the development of cardiovascular disease and promote obesity. These, of course, should also be avoided.
Finally, there is salt. We should consume no more than 5 grams per day (the sum of the products and salt added during cooking).
5. not all E’s are bad
Not all E additives are artificial. Some are natural extracts from fruit or vegetables. For example lycopene (E160d) is a colour from tomatoes and ascorbic acid (E300) is nothing more than vitamin C. It goes without saying that nobody has all these numbers in their head, but you can use Fitatu application if you need to. After scanning the barcode of the product, you will see its health assessment and information about all its ingredients and their impact on health.
6. learn how to store products
You probably know very well that meat should not be washed before it is put in the fridge, or that tomatoes, cucumbers and onions should not be in the fridge at all. There is also no philosophy with dry products such as pasta, groats and rice.
Not every product is the same, so it is worth taking a look at what the manufacturer suggests about a particular product – for example, what the storage temperature should be.
to have a look at what the producer himself suggests with regard to a given product – for instance what the storage temperature should be. This will allow you to
prolonging the shelf life and freshness of food.
Invaluable information is also the one following should be consumed within. It is most often displayed on cold meats, cheese and delicatessen products. Knowing how quickly you should consume a product will not only save you from disappointment due to escaping taste and aroma, but will also help you avoid food poisoning!
7. use best practice
Among other things, from the base of ready-made products with their health assessment available in the application Fitatu. More information about Fitatu can be found at: https://www.fitatu.com