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Food & Health

Decoding the Nutrition Information Panel

Ages 10–14 25 min read Intermediate

The Nutrition Information Panel (NIP) is the most powerful tool on any food package. It tells you exactly what you're eating — if you know how to read it. Most people don't. After this lesson, you will.

Reading the NIP

Every Australian NIP has two columns:

  • Per Serve: What you'll get from one "serving." WARNING: the manufacturer defines the serving size, and it's often unrealistically small. A "serving" of ice cream might be listed as 75ml — about 3 tablespoons.
  • Per 100g (or 100ml): THIS is the column for comparing products. It standardises everything so you're comparing apples to apples.

The Key Numbers

Energy (kilojoules/kJ)

Average Australian adults need about 8,700 kJ per day. Children need less (5,000-8,000 kJ depending on age and activity). Compare product kJ per 100g to get a sense of energy density.

Sugar

The WHO recommends no more than 25g of added sugar per day (about 6 teaspoons). A single can of soft drink contains about 40g — 10 teaspoons.

Quick guide per 100g: less than 5g = low sugar. More than 15g = high sugar.

Sodium (Salt)

Australians consume roughly double the recommended daily sodium intake (NHMRC). Most comes from processed food, not the salt shaker.

Quick guide per 100g: less than 120mg = low sodium. More than 600mg = high sodium.

Saturated Fat

Quick guide per 100g: less than 3g = low. More than 5g = high.

Fibre

The one thing most Australians don't eat enough of. Only 20% of Australians meet the recommended 25-30g per day. Higher fibre = generally healthier.

The Serving Size Trick

Manufacturers can make products look healthier by using tiny serving sizes. A "serving" of breakfast cereal might be listed as 30g — but most people eat 50-80g. Always use the per 100g column for honest comparisons.

Tonight's Question

"Pick something sweet from the pantry. How many teaspoons of sugar does one serve contain?" (Divide sugar in grams by 4 to get teaspoons.)

Sugar Detective Challenge

  1. Collect 10 products from your pantry.
  2. For each, calculate: how many teaspoons of sugar per serve? (Sugar grams ÷ 4)
  3. Rank them from lowest to highest sugar.
  4. Were you surprised by any? Which product had more sugar than you expected?
  5. For the highest-sugar product, find a lower-sugar alternative next time you shop.

Go Further

  • Research: How do different countries format their nutrition labels? Compare Australia, USA, and EU.
  • Tool: Download the FoodSwitch app (by The George Institute) — scan barcodes and find healthier alternatives.
  • Question: Should added sugar be listed separately from natural sugar on Australian labels?
  • Challenge: Track your family's sugar intake for one day using the NIP. How close are you to the 25g recommendation?

What We Simplified

  • The NIP doesn't distinguish added vs natural sugar. The "sugars" line includes both natural sugar (in fruit, milk) and added sugar. This is a known limitation being addressed by regulators.
  • Not everyone needs the same intake. Athletes, growing children, and pregnant women have different nutritional needs.
  • The NIP doesn't capture everything. Vitamins, minerals, and phytonutrients aren't always listed. A whole apple has nutritional benefits beyond what any label shows.

Sources

  • WHO (2015). "Guideline: Sugars Intake for Adults and Children." WHO
  • NHMRC (2013). "Australian Dietary Guidelines." NHMRC
  • FSANZ. "Nutrition Information Panels." FSANZ
  • The George Institute. "FoodSwitch App." George Institute

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