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Understanding the Nutrition Table

Product labels can seem confusing the first time you see them but once you get to understand what each section means, they are quite simple to use: 
  Nutrition information per suggested serving size of food – this is what you’re actually consuming  if you eat the food.





Reference Intake (RIs) can be used to help manage a healthy balanced diet. RIs are for an ‘average’ adult depending on your gender, age, weight and activity levels. They’re called Reference Intakes because they are guide, not a target. We should try to eat no more than our RI of fat, saturates, sugar and salt.


This % will tell you what contribution to your RI there is in a serving of the food you are about to consume. Compare this with something else you might fancy, then choose the one that’s right for you.


The calories (kcal) and kilojoules (kJ) section of the label helps you to manage your energy intake. You need to be sure that the energy you take in is balanced out by the energy you use.


Key nutrients that impact your health are highlighted on the label. In this example, the quantity of saturated fats is shown to help you monitor your intake.

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