As parents, we always want the best for our children, especially when it comes to their nutrition. With so many food options available, understanding nutritional labels can feel overwhelming. But don't worry! This guide will help you decode those labels and make healthier choices for your family.
1. Start with the Serving Size
The first thing to check on a nutritional label is the serving size. This tells you the amount of food the nutritional information applies to. Be aware that what you consider a serving, might differ from the label's listed serving size. For example, a bag of snacks might contain two servings, even if it's commonly eaten in one go.
Tip: Adjust the nutritional values based on the serving size your child typically consumes!
For more information, the British Dietetic Association demonstrates clearly how to read the nutritional label with 4 clear steps.
Name of the Food
Weight of the food
Ingredients, listed in order of quantity used
Nutrition information
2. Focus on the Nutrients to Limit
Nutritional labels include information on nutrients that should be limited, such as:
● Sodium (Salt):
Many of our foods contain salt, so avoid adding any extra salt when cooking. Your baby is developing their kidneys, so it’s good to keep the levels low. Look for options with less than 140 mg of sodium per serving.
As a guide the NHS recommends the following:
Age | Amount |
7 to 10 years old | No more than 5g |
4 to 6 years old | No more than 3g |
1 to 3 years old | No more than 2g |
Under 1 year old | Less than 1g |
● Added Sugars: These are sugars added during processing and can contribute to weight gain and tooth decay. Ideally, you want to be avoiding added sugar intake, particularly up to the age of 2 years. Natural sugars in fruits and dairy are fine in moderation.
All this being said, remember to look at your child’s diet through the week, as a whole. It is inevitable that some days will go better than others when it comes to eating. You can level things out, but don’t put too much pressure on yourself. The fact that you’re thinking about these things, is brilliant in itself, so well done you!
3. Prioritise Nutrients to Get More Of
Growing children need a varied diet to ensure they are getting essential macronutrients (carbs, protein, fats) as well as those micronutrients (vitamins & minerals).
Certain nutrients are essential for growing children and should be consumed in higher amounts:
● Vitamins and Minerals: Are needed in different quantities at various stages of life. The British Nutrition Foundation is an excellent source of information https://www.nutrition.org.uk/nutrition-for/baby/
4. Understand the Ingredient List
Ingredients are listed in order of quantity, from most to least. The first few ingredients make up the bulk of the product, so make sure they are whole foods rather than refined grains, sugars, or artificial additives.
Tip: The shorter the ingredient list, the better. Look for familiar ingredients and avoid those with lots of added sugars, preservatives, or unpronounceable chemicals! These are likely to be ultra processed foods which we know are no good for our little ones.
6. Watch Out for Marketing Terms
Terms like "all-natural," "low-fat," or "sugar-free" can be misleading. “Natural” doesn’t necessarily mean healthy, and "low-fat" products might have more added sugars. Always check the nutritional label and ingredient list rather than relying on front-of-package marketing claims.
7. Practice with Your Kids
Teach your children to read labels, too! Make it a fun activity by letting them choose between two snacks, and explaining the healthier option which one has more protein & fibre in it? Which one has less sugar?. This empowers them to make informed choices as they grow .
SUMMARY Quick Tips for Making Healthier Choices
● Choose whole, minimally processed foods whenever possible.
● Be wary of serving sizes that seem smaller than what is typically eaten.
● Limit foods high in added sugars, sodium, and unhealthy fats.
● Look for high-fibre, high-protein, and nutrient-rich options.
● Encourage kids to help in selecting nutritious foods.
● Quite often an own brand product will have less salt & sugar than a branded product, and it’s often half the price!
Final Thoughts
Understanding nutritional labels can seem like a daunting task at first, but with these tips, you’ll soon become a pro at spotting the healthiest options for your child. Remember, it's all about balance and making informed choices that support your child’s growth and well-being.
By understanding what goes into the foods you buy, you’re not just nourishing your child’s body—you’re also teaching them to make smarter, healthier choices for a lifetime.
Happy shopping, and here's to healthier, happier kids! 🥦🍎🥕
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