Episode 45 – Seven Parts of a Nutrition Information Panel That You Should Know


You’ve just come from the medical clinic and a low fat, low calorie diet is what the doctor ordered.

Maybe it’s more serious – perhaps you’ve been told you have diabetes or cardiovascular disease and need to manage your nutrition more closely.

“Start watching what you eat!” They said.

But, what does this mean? How does one “watch” what they eat?

In amongst the disappointment of the medical news, deep down you know it’s good for you to improve your diet. But how? Where do you start?


Welcome to the article.


While there are a few parts to “watching what you eat,” understanding the ins-and-outs of a nutrition information panel is a good start. Let’s discuss the 7 parts of a nutrition information panel that you should know so you can be more empowered in your health journey – and it will also take the stress out of the situation.


Food labelling 101

Generally, you will find food labels on manufactured or processed food items made away from the point of sale. The reason for this is to partly help the consumer make better choices with foods, to help identify what’s been used in the product and so on.


Some examples may include:

  • Canned or tinned food
  • Packaged grains type foods such as bread, muffins, pancakes
  • Snacks, confectionery (or candy)
  • Dairy products such as milk, cheese, yoghurt
  • Bottled items such as soft drinks.


Nutrition information panel

For today’s article, this is what you’re looking for on the food packaging. This is an Australian Nutrition Information Panel. If you’re in the USA or you consume products exported from the USA, you’ll now notice that they may not have the “per 100g” column. It that’s the case, you’ll have to do the extra work here (see below).



Nutrition Information

Starting at the top of the label is the following pieces of information:


  • Serving size

Serving size is what the manufacturer determines as the “average” portion you may eat of this particular product. It’s often a bit of a “grey” area as, “who’s the average person?” and “what is the average portion they would consume?”

So be aware of this. If you’re in the USA, the nutrition information panel is built around the serving size.


  • Number of serves

The number of serves is the total servings per package based on the serving size provided. Again, the actual serves for you will vary depending on the portion size you consume.



What about the rest of the nutrition information panel? Read on…

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