By When you’re standing in the supermarket aisle comparing two products, food labels can either help or confuse. Many people aren’t sure what to look for—calories, sugar, fibre, fat, sodium? And what about all those claims on the front like “all-natural”, “no added sugar” or “light”? That’s where guidance from a registered dietician can make all the difference. Whether you’re working with a dietician in Bendigo, chatting to an online nutritionist, or trying to make better choices on your own, knowing how to read food labels is an essential step toward healthier eating.
So, let’s break it down. What actually matters on a food label—and what doesn’t?
Start with the Nutrition Information Panel
The Nutrition Information Panel (NIP) is the key part of any food label. In Australia, this panel is required by law and provides data on energy (kilojoules), protein, fat, saturated fat, carbohydrate, sugars, fibre, and sodium.
One of the most useful tricks is to compare the “per 100g” or “per 100ml” column across products. This gives a standardised view of what’s in the food and lets you accurately compare items—even if the serving sizes differ. You can also use this nutrition panel calculator.
For most people, here’s what to look for:
- Low saturated fat (under 1.5g per 100g is ideal for heart health)
- Higher fibre (aim for 3g or more per serve)
- Lower sodium (under 120mg per 100g is considered low)
- Sugar—natural sugars (from fruit or milk) are fine, but watch out for added sugars. Under 5g per 100g is low, over 15g is high.
An online nutritionist or registered dietician can help interpret these numbers in the context of your individual health needs—whether you’re managing hormones, diabetes, blood pressure, or just trying to eat better.
Ingredients List: More Powerful Than You Think
The ingredients list is where you’ll see exactly what’s in the food—and how much. Ingredients are listed in descending order by weight. If sugar, salt, or saturated fats appear in the first three ingredients, it’s a red flag – especially for weight loss.
Also, be on the lookout for hidden names and additives. Sugar isn’t always called sugar—it might appear as glucose, fructose, rice malt syrup, or fruit juice concentrate. The same goes for salt, which might appear as sodium chloride or MSG.
If you’re unsure, a quick check-in with your dietician in Bendigo or your online nutritionist can help you decode unfamiliar ingredients and additives, and help you pick healthy supermarket snacks and meals.
Front-of-Pack Claims: Don’t Be Fooled
The front of the package is often where marketing does its best work. Claims like “natural”, “gluten-free”, “low fat” or “no added sugar” sound great—but they don’t always mean the product is healthy.
For example, “low-fat” products can still be high in sugar. “No added sugar” doesn’t mean the product is low in sugar overall—it may still contain high levels of natural sugars. “Gluten-free” products can still be ultra-processed and low in nutrients.
Don’t take these phrases at face value. Always check the NIP and ingredients list for the full picture. Your registered dietician can offer practical tools and examples to help you spot marketing traps quickly.
Health Star Rating: A Helpful Guide (Sometimes)
The Health Star Rating system in Australia is a front-of-pack labelling scheme that rates the nutritional profile of packaged food from 0.5 to 5 stars. While it’s a good starting point, it has limitations. For instance, fruit juices can score highly even though they contain a lot of sugar, and some processed snacks might rate better than whole foods.
Use it as a guide—but not the only guide. A conversation with your dietician in Bendigo or an online nutritionist can help you make sense of these ratings in your everyday food shop.
What Doesn’t Matter as Much
Not everything on a food label needs your full attention. Here are a few things you can worry less about:
- Calories/kilojoules alone: Focus on nutrients, not just energy count.
- Micronutrients like calcium or iron—unless you have a specific deficiency.
- Serving size claims: These are often unrealistic (e.g. “1 biscuit = 1 serve”).
Keep It Simple, Not Stressful
Learning to read food labels doesn’t have to be overwhelming. Start with the basics—look at the NIP, the ingredients list, and be cautious of front-of-pack marketing. Over time, it becomes second nature. Working with a registered dietician, whether it’s an online nutritionist or a local dietician in Bendigo, can help you build skills and confidence in choosing healthier foods that suit your needs. It’s not about being perfect; it’s about making informed choices more often.