Have you picked up a food product in the supermarket and only looked at the front of the package? “Natural.” “Low fat.” “No added sugar.” “High protein.” Most of us rely on these marketing claims or simply check the expiry date before tossing the item into the cart. But how often do we flip the package and understand what the nutrition information means?
As processed and packaged foods become more common across Africa, diet-related non-communicable diseases such as obesity, diabetes, hypertension, and heart disease are rising rapidly. Many packaged foods are high in sugar, sodium, saturated fats, and trans fats, nutrients linked to poor health outcomes.
In Kenya, food labelling compliance remains low, and studies have shown that imported products are often more likely than locally produced foods to provide complete and accurate nutrition information. This limits consumers’ ability to make informed choices about what they eat.
Understanding food labels is one of the most important tools consumers can use to protect their health.
What Is Food Label?
A food label is the information found on packaged foods that tells consumers:
- The ingredients in the product
- Its nutritional value
- Safety information such as expiry dates
- Storage instructions and allergen warnings
Learning how to read these labels can help you make healthier choices for yourself and your family.
How to Read Food Labels
- Front-of-Pack Claims
The front of the package is mainly designed to attract buyers. It often contains claims such as:
“Low fat”, “Sugar free” ,“Natural” “Fortified”.
These terms do not automatically mean the food is healthy. A product labelled “low fat” may still contain high amounts of sugar or sodium. Some countries, such as the UK, use traffic-light warning labels to help consumers make quick decisions
: Red = high levels (consume less), Amber = moderate levels, Green = healthier choice
Always look beyond marketing and check the nutrition panel.
- Serving Size
The serving size tells you,the amount considered one serving and the number of servings in the package.
Serving sizes may be listed in, Grams (g), Milliliters (ml), Cups, Tablespoons, Pieces etc. Most nutrition information is usually given per 100g. This is important because all the values on the nutrition table, including calories, sugar, and sodium, are based on that serving size.
For example:
- 100g = 50 calories
- Entire package = 500g
If you finish the whole pack, you consume 250 calories, not 50. Which is 5 times more.
- Calories
Calories represent the amount of energy you get from a serving of food. They are usually written in larger or bold print because they are one of the most checked values. Remember, the more servings you eat, the more calories you consume.
Calories are important, but they should not be the only thing you look at on a food label.
- Nutrients to Pay Attention To
Food labels show important nutrients that affect your health. Some nutrients should be limited, while others are beneficial.
Nutrients to limit
Pay attention to foods high in, Sugar, Sodium (salt), Saturated fats, Trans fats. Too much sugar increases the risk of NCDs like Obesity & Diabetes while excess sodium can contribute to cardiovascular diseases.
Foods commonly high in these nutrients include Soft drinks, Flavored yoghurt, Instant noodles, Sausages, Processed meats etc
Nutrients to include more of
Choose foods higher in Fiber, Protein and Vitamins and minerals, these nutrients support better digestion, immunity, and overall health.
- Percentage Daily Value (%DV)
The Percentage Daily Value (%DV) shows how much a nutrient in one serving contributes to your total daily diet. The guide is based on a standard 2,000-calorie diet.
A simple rule:
- 5% DV or less = low
- 20% DV or more = high
For nutrients you want to limit, such as sodium or sugar, choose foods with lower %DV and for nutrients you want more of, such as fibre, choose foods with higher %DV.
- Ingredient List
Ingredients are listed from the highest amount to the lowest amount. This means the first few ingredients make up most of the product. Be cautious if the first ingredients include: Sugar, Salt, Oil, because the product is likely to contain large amounts of them.
- Expiry Date
Always check the expiry date before purchasing food. Expired foods may lose nutritional value, taste different and become unsafe to consume. Proper storage instructions should also be followed to maintain food safety.
Conclusion
Understanding food labels is an essential life skill that helps consumers make healthier and more informed choices.
In today’s food environment, where processed and packaged foods are increasingly common, reading labels carefully can reduce the risk of obesity, diabetes, hypertension, and other non-communicable diseases.
Do not rely only on attractive marketing claims on the front of the package. Instead, pay attention to the back of the package. Healthy eating starts with informed decisions,and food labels give us the information we need to protect our health and the health of our families.
REFERENCES:
WHO healthy diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
NHS UK Food labels: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/
UNICEF nutrition quality and labelling of packaged food and non alcoholic beverage products in Kenya: https://www.unicef.org/kenya/reports/nutritional-quality-and-labelling-packaged-food-and-non-alcoholic-beverage-products-kenya
FDA how to understand and use Nutrition facts label: https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Aphrc fact sheet: https://aphrc.org/wp-content/uploads/2025/05/FOPL_Factsheet_2025.pdf
