When it comes to making healthier food choices, having someway easy way to decode nutritional food labels is a game changer. If you’re like most people, all you see is a blob of text and numbers that gave you falshbacks of your school days, and ignore it, trusting what you see on the front of the packet instead, which is so often deceiving.
In Australia, all packaged foods must include a nutrition information panel, allowing you to understand what’s inside. Wholefoods, like fruits and vegetables, are naturally exempt because they contain no additives or hidden sugars. So, for most part, you would opt for them if given the choice. Period.
For everything else, a simple trick to remember when reading labels? Let the number 4 be your guide.
How 4 Helps You Spot Nutritional Benefits
The number 4 can be a useful gauge for key nutrients on a food label, helping you identify foods that support your health goals. Here’s how it applies:
-
Carbohydrates: Carbohydrate content doesn’t have a strict “low” standard in Australia, but less than 4 grams per 100 grams is a good rule of thumb. So, if you work on the "less than 4 grams of carbs" rule, you're good to go. It's a little known fact that all carbs eventually break down into Glucose and will have an impact on your blood sugar levels.
-
Sugar: This sits under the category of Carbohydrates. Foods with 4 grams or less per 100 grams are generally considered low in sugar. Anything higher might contain added sugars, resulting in spikes in your blood sugar, and subsequently, energy crashes, potential weight gain, and other chronic health issues.
FYI, 4gms is the equivalent of a teaspoon of sugar. Just for kicks, checkout how many grammes of sugar is in your average can of sugared softdrink and do some mental math to work out how many teaspoons of sugar is in AND picture yourself spooning that into your mouth!
-
Fat: Look for 4 grams or less of total fat per 100 grams for a low-fat option, especially helpful in foods like snacks or sauces, which can have hidden fats.
-
Dietary Fibre: Foods with 4 grams or more of fibre per serving can be considered a good source of fibre. Fibre helps support digestion, stabilises blood sugar, and keeps you fuller for longer—key qualities for a healthy diet.
-
Iron: When looking for a good source of iron, aim for at least 4 milligrams of iron per serving. Iron is essential for energy and oxygen transport in the blood, especially beneficial for those following plant-based diets.
- Protein: Foods with at least 4 grams of protein per serving can contribute meaningfully to your daily protein intake, helping with satiety, muscle repair, and sustained energy. This can be especially helpful when choosing snacks or main meals to maintain balanced nutrition.
Using the Rule of 4 in the Supermarket
The next time you’re in the supermarket, flip the product around and apply the rule of 4 as a quick reference. Aiming for less than 4 grams of sugar, fat, and carbs per 100 grams, while prioritising foods with at least 4 grams of fibre, 4 milligrams of iron, and 4 grams of protein per serving, can help you make healthier choices with ease.
Please note: These are just rough guidelines to assist with reading food labels and are not intended as specific dietary advice. Always consult a healthcare provider or nutritionist for personal health and dietary needs.
With these simple tips, the number 4 becomes a practical tool for navigating nutrition labels confidently, supporting your goals in health and wellness. For the record, here's the breakdown for our Superfood Wellness Blend for some practice. It pretty much ticks all the boxes, including the tastes amazing checkbox (which you won't find on the nutronal label!). If you'd like to try some, click HERE.
