Each country has its own regulations when it comes to what must be included on a nutrition information panel. In the UAE, the panels are not mandatory; however, most imported food and some cafes and restaurants will include this information on their packaging. To help you navigate your way through what can seem like a load of meaningless data, we’ve put together this guide:
Ingredients
Ingredients are always listed in order – from the most prevalent ingredient to the least. Be wary of foods that list sugar (or its derivatives, usually ending in -ose) as the main ingredients.
Serving size
Labels will usually tell you how many servings are in each pack. Don’t be fooled by claims that relate to serving size – one pack is rarely ever one serving. For example, a bag of potato crisps may have three servings, yet it will only list the nutrition information for one, which can lead you to believe you are consuming less than you really are.
Fat
Not all fats are bad – in fact, some fats are very good for us. The ones to watch out for, and avoid where possible, are trans fats and saturated fats. Also, be aware of foods claiming to be low in fat – they usually contain more sugar to compensate for the reduction in taste.
Sodium
Sodium, or salt, is commonly added to packaged food for added flavour. To be considered low-sodium, a food must contain less than 140mg of sodium per 100g in the United States, less than 120mg per 100g in Australia, and less than 100mg per 100g in the United Kingdom.
Carbohydrates
Many people mistakenly consider carbs to be bread and pasta, but it is in fact a macronutrient in many foods, including fruit and vegetables (complex carbohydrates) and sugars (simple carbohydrates). Look for foods that are low in sugars and ideally high in fibre.
Cholesterol
If you’re on a low-cholesterol diet, look for foods that contain less than 20mg per serving.
Protein
Foods that are high in protein, an essential macronutrient, help you feel fuller for longer.
