Contents:

• Product name on the label
• How do you decipher the composition of a product?
• “E” symbols on labels – are they all bad?
• Labeling and allergen information
• By reading the label correctly, people with food sensitivities can choose the right product.
• Nutritional information on the label
• Date on the packaging – how do you read it correctly?
• Can there be additional information on the label?

Consumers approach the information on food labels differently. Allergy sufferers pay attention to allergens, while those on a weight-loss diet pay attention to ingredients and energy content. Those concerned with food quality and safety pay attention to expiration dates. From a nutritionist's perspective, it's important to be able to understand and analyze a product's nutritional value. So let's learn the secrets of labels and how to read them correctly to make an informed decision.

Product name on the label

We often recognize products by their packaging, but it's worth making sure it doesn't resemble a competitor's packaging, as this could cause confusion. Sometimes the name of a product gives clues to how it's processed, such as 'frozen' or 'smoked'. It's important not to replace the product name with a brand or name created solely for marketing purposes. Always pay attention to the name - whether it's cheese, a cheese-like product, butter, or a fat blend. Although the difference is slight, these are completely different products.

How do you decipher the composition of a product?

Product ingredients are all substances, including additives, that were used in the production process and remain in the final product. On the label, ingredients are listed in descending order—the lower the list, the lower the amount of each ingredient in the product.

Exceptions to this include, for example, fresh fruit and vegetables (including potatoes), sparkling water and vinegar (provided no other additives are present) as well as products such as cheese, butter , sour milk and cream, provided they do not contain additional ingredients such as enzymes or bacterial cultures.

Avoid products with long lists of ingredients with unknown names and those that contain glucose-fructose syrup, sugar, palm fat, coconut fat or trans fats.

“E” symbols on labels – are they all bad?

Additives are added to foods to improve their taste, appearance, shelf life, or consistency. The "E" mark means that the substance has undergone a safety assessment and is used in quantities that, based on available research, do not pose a health risk. Examples of such substances include monosodium glutamate (E621) or aspartame (E951), as well as the commonly used citric acid, salt, and caramel.

Some colors, such as tartrazine (E102) and Allura Red (E129), can impair hyperactivity and attention in children. Following a reassessment, their permitted concentration in products has been reduced.

Labeling and allergen information

Manufacturers are required to inform consumers about allergens contained in products. The list of substances that cause allergies or intolerances is contained in the EU regulation (Annex 2 of Regulation No. 1169/2011). These include, among others: cereals, crustaceans, eggs, fish, peanuts, soy, nuts, celery, mustard, sesame, sulfur dioxide, lupins, and mollusks.

Even if a product doesn't require a complete list of ingredients (e.g., alcoholic beverages), the manufacturer must indicate the presence of allergens. Sometimes, despite all precautions, the presence of other allergens in the product cannot be ruled out. In such cases, the label will state, for example, "Traces of peanuts."

By reading the label correctly, people with food sensitivities can choose the right product.

People with food intolerances should carefully check product labeling. Allergens are usually highlighted, but other ingredients that may cause intolerance symptoms are not always visible.

When following an elimination diet, it's important to know which ingredients to avoid. Please also note that the product may contain traces of allergens. This may be due to contact with other products on the same production line.

Therefore, always check whether the product contains the allergen you are sensitive to. Allergens such as milk, nuts , and eggs are usually highlighted in bold or underlined.

Nutritional information on the label

According to scientific research, the reference intake (RIV) is the amount of nutrients that an average adult should consume per day.

The RWS does not take into account individual differences such as age, body weight or physical activity and is therefore not a suitable value for everyone.

This value usually refers to one serving of the product. The goal is to help you monitor your nutrient intake, especially the intake of nutrients that may be consumed in excess, such as sugar or sodium.

Product labels contain nutritional information, including calories, protein, carbohydrates, fat, fiber, sodium, and select vitamins and minerals.

Date on the packaging – how do you read it correctly?

"Best before" or "use by" refers to the date by which the manufacturer guarantees the quality of the product. Always check this, but remember that this is not the production date.

For some products such as fresh fruit and vegetables, alcohol (over 10% by volume), bread consumed within 24 hours, vinegar, salt , sugar, sweets and chewing gum, it is not necessary to indicate a date.

The best before date can be indicated as follows:

•     "Best before..." - applies to perishable products where the day, month, year is specified,

•     “Best before/before end” – for products with a longer shelf life, the month and year are usually also stated.

Products after this date may lose quality, for example, they may change in taste, smell, or color. However, there is no significant risk associated with consuming long-life foods. However, perishable foods, such as dairy products and bread, should not be consumed after the best-before date. This can pose a health risk.

Can there be additional information on the label?

Look for additional information on labels, such as "low calorie" or "sugar-free." Nutrition information provides information about certain properties of a product, such as its calorie or nutritional value.

Be alert to dishonest practices, such as claiming that an oil is “cholesterol-free” when no oil naturally contains cholesterol.

The label may contain markings that provide information about the product's quality, such as organic or regional certification. Only products that meet certain requirements receive this symbol. Manufacturers sometimes use similar symbols to mislead consumers. It's therefore worthwhile to know the permitted symbols. These markings may be regulated by EU regulations, international organizations, or national quality systems.