Food packaging can be a wall of claims: natural, high protein, no added sugar, organic, family size. Some words provide useful information; others are just part of the sales pitch. The back of the pack often offers a more dependable basis for comparing similar products.
Start with the ingredients list
The ingredient list helps you understand what is actually in a product and whether it fits your dietary needs. Ingredients are generally listed in descending order by weight at the time they are added. Looking at this list can tell you more than a broad front-of-pack claim.
If you have a food allergy or coeliac disease, do not rely on assumptions about a product name. Check allergen declarations carefully every time, including after a packaging change.
Compare per 100 g, not just per serve
Food Standards Australia New Zealand explains that Nutrition Information Panels show energy and key nutrients per serve and per 100 g or 100 mL. Serving sizes are determined by the food business and can differ between brands, so the per-100-g column is often a better basis for comparing similar foods.
Look at the nutrients relevant to your own needs and health advice, rather than treating the smallest number as automatically the best choice.
Know what date marks mean
A use-by date is about food safety and should be followed. Best-before dates mainly relate to quality; a product may remain fit for consumption afterwards if it has been properly stored and is otherwise safe. Always follow storage conditions and the supplier's instructions, especially once the package is opened.
The fact that a food smells acceptable does not override a use-by date. When in doubt about safety, throw it out.
Look for allergens clearly
Australia's plain-English allergen labelling requirements make declarations of common allergens easier to find. These may appear in the ingredient list and a separate contains statement. Read all relevant information, including precautionary statements, if allergies are a concern.
Special dietary or medical needs deserve advice from a qualified professional; a general article cannot check a product for you.
Choose what works for your household
A useful purchase meets your needs for taste, price, convenience and any relevant nutrition or allergy considerations. Reading the label is not a competition or a reason to exclude foods that you enjoy.
If a product feels confusing, compare two similar items and choose the one whose ingredients and practical qualities suit you. Then close the calculator and get on with dinner.
Good information, not personal advice
This article is general educational content, not dietary or medical advice tailored to you. For individual nutrition requirements, consult a suitably qualified professional such as an Accredited Practising Dietitian.