Food labels

The energy-in part of the energy equation begins in your shopping basket. But once you are at the supermarket it is worth remembering that the health claims on the packaging are often misleading and cannot be trusted. For the full story you have to read the labels.

You don’t have to worry about all the numbers and values on the labels. Here are the main points to remember.

• Quantity per 100g

The manufacturers list the ingredients in order of the most to the least by weight, so a quick glance gives you the main ingredient. If sugar is first, then you may want to leave the product on the shelf.

• Energy

The energy content is usually given in kilojoules. The higher the number: the more energy dense the product. Select products with a low energy density for weight loss.

• 1 calorie = 4.2 kilojoules

If you are a maths whizz (or if you have a calculator on your smartphone), you multiply the kilojoules by 0.42 (kilojoules x 0.42 = calories). If you want a rough rule of thumb for calculating the sum in your head, halve the number of kilojoules and then halve again.

• Salt

The recommended daily requirement for sodium (a component of salt) is a range from 460mg to 920mg. Most of us eat each much more than that. To keep your sodium levels in the healthy range, select products with 120mg of sodium or less per 100g.

• Sugar

Sugar is most people’s favourite treat. As long as you sustain a calorie deficit, you do not have to eliminate it from your diet entirely.If you are otherwise healthy just keep sugars under  90g per day. Select products with less than 15g of sugar per 100g.

• Fibre

The recommended daily requirement for fibre is around 30g, but most of us each much less than this. Dietary fibre fills you up, as well as promoting a healthy gut, and is a valuable component of a sound weight loss plan. Select products with more than 7g of fibre per 100g.

• Saturated fat

This is listed on the label under Total Fats. Blackmores Personal Health System recommends a maximum daily intake of 24g per day. Select products with less than 2g per 100g.

1. Burning off extra calories

The energy-out part of the energy equation can be increased by activity and exercise. If you wish to eat more calories, be prepared to do more exercise to sustain your daily calorie deficit.