Read and Use Nutrition LabelsRead and Use Nutrition Labels

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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat of Nutrition Label

Tabular format

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Examples of Recommended Examples of Recommended Format of Nutrition LabelFormat of Nutrition Label

Linear format (for small packages with total surface area of less than 200 cm2)

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Required Nutrients on Nutrition LabelsRequired Nutrients on Nutrition Labels

1+7 (energy plus seven nutrients specified for labelling) – i.e. energy, protein, total fat, saturated fat, trans fat, carbohydrates, sugars and sodium.

Nutrient(s) involved in nutrition claim(s) (when the nutrition claim is on any type of fat, the amount of cholesterol must be declared as well).

For other nutrients, declaration is voluntary

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Making Use of Nutrition LabelMaking Use of Nutrition Label

Consumers can: Compare the nutritional content among

different foods for a healthier choice, e.g. choose food that is lower in fat, sodium (or salt) and sugars.

Understand the nutritional content of food and estimate their contribution to the overall diet.

To meet individual’s dietary needs.

Three Simple Steps to Read Three Simple Steps to Read Nutrition LabelNutrition Label

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Three Simple Steps to Read Three Simple Steps to Read Nutrition LabelNutrition Label

Step 1  Take note of the reference amount of food

being used in the nutrition label Step 2  Read the energy and nutrient content together

with the reference amount Step 3  Refer to the percentage Nutrient Reference

Value (%NRV), if available, to see if the food contains a lot or a little of energy or a nutrient in the food

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Step 1: Step 1: Take note of the reference amount of food Take note of the reference amount of food

being used in the nutrition labelbeing used in the nutrition label

Expressed as per 100 g (or per 100 mL) of food

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Step 1: Step 1: Take note of the reference amount of food Take note of the reference amount of food

being used in the nutrition labelbeing used in the nutrition label

Expressed as per serving (the serving size (in g or mL) and the no. of servings must be specified on the package)

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Step 1: Step 1: Take note of the reference amount of food Take note of the reference amount of food

being used in the nutrition labelbeing used in the nutrition label

Expressed as per package (if the package contains only a single serving )

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Step 2:Step 2:Read the energy and nutrient content Read the energy and nutrient content

together with the reference amounttogether with the reference amount

A) Use nutrition label to compare between products

B) Use nutrition label to calculate the amount of energy and nutrients you get from food

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Step 2A:Step 2A:Use nutrition label to Use nutrition label to

compare between productscompare between products

Products with nutritional content expresssed in the SAME reference amount

If reference amount is the SAME, you CAN COMPARE between the products DIRECTLY

(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand C biscuit

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Step 2A:Step 2A:Use nutrition label to Use nutrition label to

compare between productscompare between products Products with nutritional content expresssed in

DIFFERENT reference amounts

If reference amounts are DIFFERENT, you CANNOT COMPARE between the products DIRECTLY

(Partial) Nutrition label of Brand A biscuit (Partial) Nutrition label of Brand D biscuit

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Step 2A:Step 2A:Use nutrition label to Use nutrition label to

compare between productscompare between products Products with nutritional content expresssed in

DIFFERENT reference amounts

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Step 2B:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of

energy and nutrients you get from foodenergy and nutrients you get from food

The more you eat, the more you get

If you eat 1 serving of biscuit Get 8 g of fat, 3.5 g of saturated fat

If you eat 2 servings of biscuit Get 16 g of fat, 7 g of saturated fat

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Step 2B:Step 2B:Use nutrition label to calculate the amount of Use nutrition label to calculate the amount of

energy and nutrients you get from foodenergy and nutrients you get from food

Energy and nutrient content expressed as per 100 g/mL

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Step 3: Refer to the percentage Nutrient Reference Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains

a lot or a little of energy or a nutrient in the fooda lot or a little of energy or a nutrient in the food

%NRV is usually on a scale from 0% to 100%.

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For nutrients that needed to limit their intake E.g. total fat, saturated fat, sodium and sugars Look for foods that have lower %NRV

Get enough of nutrients that are good for health E.g. dietary fibre Look for foods that have higher %NRV

Step 3: Refer to the percentage Nutrient Reference Step 3: Refer to the percentage Nutrient Reference Value (%NRV), if available, to see if the food contains Value (%NRV), if available, to see if the food contains

a lot or a little of energy or a nutrient in the fooda lot or a little of energy or a nutrient in the food

Nutrition Label and Healthy EatingNutrition Label and Healthy Eating

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Principles of Healthy EatingPrinciples of Healthy Eating Choose a variety of food and eat cereals as

the largest portion of food in every meal. Eat a lot of vegetables and fruit. Reduce the consumption of foodstuffs with

high salt, fat and sugar content as well as those which are preserved.

A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea).

Take meals regularly and in adequate amounts.

(Source of information: Department of Health)

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Nutrition Labelling is a Useful Tool fNutrition Labelling is a Useful Tool for Practising Healthy Eatingor Practising Healthy Eating

Nutrition label and nutrition claim can help consumers choose healthier food in accordance with healthy eating principles and the Food Pyramid, e.g. Choose biscuits lower in fat and sodium (or

salt) Choose dairy products lower in fat Choose beverages lower in sugars

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Nutrients that Needed to Nutrients that Needed to Limit their IntakeLimit their Intake

Total fat Getting too much affects heart health and increases the risk of overweight and obesity.

60 g*

Saturated fat

20 g*

Trans fat 2.2 g*

* Individual intake amounts may be higher or lower depending on energy requirements.

For a 2000-kcal diet, the daily limit should be:

1 tablespoon of oil provides

about 14 g of fat.

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Nutrients that Needed to Nutrients that Needed to Limit their IntakeLimit their Intake

Sugars Getting too much increases the risk of overweight and obesity.

50 g*

Sodium Getting too much increases the risk of high blood pressure.

2000 mg

1 cube / 1 teaspoon of sugars provides about 5 g of sugars.

1 teaspoon of salt (about 5 g) provides about 2000 mg of sodium.

For a 2000-kcal diet, the daily limit should be:

* Individual intake amounts may be higher or lower depending on energy requirements.

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Nutrients that Needed to Nutrients that Needed to Have Appropriate AmountHave Appropriate Amount

Protein 60 g*

Carbohydrates 300 g*

For a 2000-kcal diet, the daily amount should be around:

* Individual intake amounts may be higher or lower depending on energy requirements.

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Intake of Other NutrientsIntake of Other Nutrients

Dietary fibre Facilitates proper bowel function, lowering of blood cholesterol level and weight management.

25 g

Calcium Promotes bone and teeth health. 800 mg

Vitamin C Prevents scurvy and promotes wound healing.

100 mg

Cholesterol High blood cholesterol is a risk factor for heart diseases.

≤ 300 mg

For an average adult, try to set the daily amount of about:

Use Nutrition Labels to Choose Use Nutrition Labels to Choose “3 Low” Prepackaged Food“3 Low” Prepackaged Food

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How to Choose “3 Low” How to Choose “3 Low” Prepackaged FoodPrepackaged Food

“3 Low”--- Low fat, Low sodium (or Low salt), Low sugars

1. Use nutrition claim as a quick screening tool; and

2. Take three simple steps to read nutrition label, and choose food lower in fat, sodium and sugars

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How to Choose “3 Low” How to Choose “3 Low” Prepackaged FoodPrepackaged Food

Claim Meaning of Claim

Free; No; Zero; Without;

Does not contain

Insignificant amount of a particular nutrient found in the food

Very low; Extremely low;

Super low

This category of claim applies to sodium only, meaning a very small amount of sodium found in the food

Low; Little; Low source; Few;

Contains a small amount of

A small amount of nutrient found in the food

The words below are considered as synonyms for nutrition claims, they may help you choose food with low/free fat, sodium or sugars:

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How to Choose “3 Low” How to Choose “3 Low” Prepackaged FoodPrepackaged Food

Three Simple Steps to Read Nutrition LabelStep 1  Take note of the reference amount of food being

used in the nutrition label Step 2  Read and compare the nutritional contentStep 3  Refer to the percentage Nutrient Reference Value

(%NRV) (If available)

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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 1– Example 1

Milk Beverage A

Milk Beverage B

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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 2– Example 2

Corn Flakes C Corn Flakes D

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How to Choose “3 Low” Prepackaged Food How to Choose “3 Low” Prepackaged Food – Example 3– Example 3

Soup E

Soup F

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