Watch out for the labels! What to look for on the packaging

The label of a food product is a concentrate of information and becomes the indispensable tool for identifying the product that best satisfies our needs.

If packaging can take on various shapes and colors to better capture the consumer’s eye, food labels follow well-defined legislative rules.

For the manufacturer there is a series of mandatory indications to be reported in a clearly legible and indelible way. Among all these we can identify some that guide us to an informed purchase.

Sales denomination

It allows us to identify the product in question.

Ingredients list

The ingredients are mentioned in descending order of quantity and the allergens are written in a highlighted way.

Tip : when we read the ingredients list let’s do it critically. Let’s not stop at the first names, but let’s analyze everything: let’s consider the quality and quantity of the ingredients.

We evaluate the presence of additives which are very often indicated with the letter E followed by three digits. Let us then ask ourselves whether the number of additives present or the quality of the fats (for example “hydrogenated” or “trans”) is worth choosing the product.

Let us also consider the percentage quantities indicated : they can give us an immediate perception of the content of one ingredient in proportion to another, for example in a product made with wholemeal flour we can know how much wholemeal flour has actually been used and whether it is reconstituted wholemeal or wholemeal flour obtained directly from the whole grain.

Minimum storage term or expiry date

“Best before” indicates the date beyond which the food in question should no longer be consumed, because the consumer’s health would be at risk.

This is especially the case with all those fresh or very fresh products; like milk for example.

“Best before” indicates the date beyond which the product could change organoleptically. For example, a pack of dry biscuits consumed after the date indicated may not maintain the original fragrance or consistency, but the consumption of that product does not compromise the consumer’s health.

It is important to remember this difference also to avoid a lot of food waste.

Country of origin and provenance

It allows us to know where, for example, meat, fish , fruit and vegetables, oil, honey, fresh milk, etc. come from.

The location of the manufacturing plant and the registered office of the manufacturer/seller is also reported.

Nutritional declaration, referring to 100 grams (or ml) of product

Reports the energy value and the amount of total fat; total carbohydrates and sugars; protein, fiber and salt content.

There may be more detailed references, such as indications on monounsaturated fatty acids, polyunsaturated fatty acids, vitamins and minerals.

Often these values ​​are also reported in proportion to the recommended portion or single portion proposed in the package. Furthermore, references to the recommended daily doses of a single nutrient are sometimes reported.

In addition to these main (and mandatory) indications, we often find wordings – called “Claims” – which highlight particular nutritional properties beneficial to health .

This is the case, for example, of “light” or “high/reduced ..” products or foods “without ..” which explicitly report the health benefit expressly mentioned on the label: example “…reduces LDL cholesterol”.

Therefore, getting used to looking at the packaging and knowing how to read the label is a fundamental action in order to be able to orient ourselves towards the best products.