Understanding Food Labels: Avoid having the Sock pulled over your Eyes!

How to Read a Nutritional Food Label

Ever looked at a food label and felt lost? Understanding those numbers can help you make healthier choices, avoid hidden additives and ensure you're getting real nutritional value for your money, without the sock being pulled over your eyes.

Here’s how to navigate food labels like a pro.

Understanding Macronutrients & Quality Nutrition

Before we examine how to interpret the information on a food label, a quick work on Macronutrients. These are the key components of food that provide energy and essential nutrients for the body. They include Protein, Carbohydrates, and Fats, each playing a crucial role in maintaining health:

• Protein: Builds and repairs tissues, supports muscle growth, and keeps you fuller for longer. High-protein foods, such as lean meats, fish and legumes, are indicators of quality nutrition.

• Carbohydrates: Provide quick energy, but not all carbs are equal. Whole grains and fiber-rich carbs offer sustained energy, while highly refined carbs (like white flour and sugar) can cause energy crashes and add empty calories.

• Fats: Essential for brain function and cell growth. Healthy fats, such as those in red meats, nuts, and olive oil, are beneficial, while trans fats and excessive processed fats can harm health.

When choosing food products, look for those rich in high-quality protein and healthy fats, rather than those bulked up with cheap fillers, excessive refined carbohydrates and artificial additives. The key to quality nutrition is avoiding overly processed foods that offer little nutritional value in favour of real, whole ingredients.

Breaking Down a Nutritional Label

In Fig. 1 below you'll note that nutritional labels contain a list of the essential macronutrients—Protein, Fat, and Carbohydrates. These values are typically presented in two columns:

• Per 100g (left column): Helps you easily determine percentage values.

• Per Serving (right column): Shows the actual amount per portion.

For example, if protein is listed as 31.4g per 100g, it means the product is 31.4% protein. If the total product weight is 62g, then it contains 19.5g of protein per serving.

(Fig. 1 - Food Label Example)

How to Spot Deceptive Labels

Some food manufacturers manipulate labels to make products appear healthier than they are. A quick way to check authenticity is to add up the Protein, Fat, Carbohydrates, and Fibre:

• The total should be close to the product’s net weight. (the weight of the product without its packing included).

• If there’s a significant gap, you might be paying for hidden moisture or fillers.

For example, if we examine a dehydrated Chicken Breyani product, currently being being sold in South Africa and which claims the following:

• Protein: 14.6g

• Carbohydrates: 59g

• Fat: 0.8g

• Fibre: 0.0g

• Total: 74.4g (out of 100g serving)

We can clearly see something is not right. Where is the missing 25.6g? If it’s moisture, the product isn't truly dehydrated, meaning it has a shorter shelf life and is likely overpriced, or you are simply being ripped off.

Beware of Additives: E-Numbers & Fillers

Many processed foods contain E-numbers—additives that enhance appearance, flavour and shelf life. Some may pose health risks.

Common additives to watch out for:

• Stabilisers – Maintain consistency but are highly processed.

• Colourants – Artificial dyes that may trigger allergies.

• Preservatives – Extend shelf life but may contain harmful chemicals.

• Fillers – Cheap starches and hydrogenated oils that add bulk without nutrients.

Pulling the Sock over your Eyes

Unlike some brands that advertise "Chicken" meals that contains 0% chicken, we prioritise quality over cost-cutting and avoid misleading customers.

Our products have 100% real meat included.

We avoid:  E-Numbers, Artificial Stabilisers, Preservatives or GMO-based products.

Rule of thumb: If you can’t pronounce an ingredient, should you really eat it?

Lastly - Always buy from reputable suppliers with proper labelling and high-quality ingredients—your future health will thank you for it!