Navigating the world of packaged foods can be a bit overwhelming, especially with all the bright colours, health claims, and fancy labels like ‘organic’ popping up on supermarket shelves. For parents and caregivers, it’s crucial to look past the marketing hype and make sure you’re picking the best options for your little one’s health. Not every food with a flashy claim is dodgy — sometimes it’s just about knowing what to look for. This guide will help you decode common food claims and make informed decisions when selecting products for your bub.
Common Food Packaging Claims to Look Out For
1. “No Added Sugar”
The term “no added sugar” can be misleading. While it sounds like a healthy choice, it doesn’t guarantee that the product is free from other forms of sugar or unhealthy ingredients. For example, even if a product claims to have no added sugar, it might still contain fruit concentrates or reconstituted juice, which are essentially forms of added sugar.
Example: A puree or yoghurt pouch might boast ‘no added sugar; but still contain high levels of fruit concentrates. Always check the ingredient list to see if the product includes any forms of sugar.
Tip: Look for products with whole, natural ingredients and minimal processing. If selecting a fruity product check the ingredients list for whole fruit, fruit purees or fruit pastes instead of sugar, concentrates, juice, syrups or anything ending in 'ose' eg dextrose, sucrose, maltose. When purchasing vegetable purees, choose those with no added fruit because vegetables do not need to be sweetened.
2. “Organic”
While ‘organic’ might sound like a guarantee of health, it’s not always the case. Organic products can still contain high levels of sugar, refined grains, salt, or unhealthy fats. For example, organic sugar is still sugar, and organic snacks might still include refined grains or oils.
Example: An ‘organic’ cereal may sound like a good choice, but if it’s high in sugar or refined grains, it might not be the best option for your little one’s nutrition.
Tip: When choosing organic products, read the ingredient list carefully. Ensure that the product doesn’t just have the organic label but also aligns with your nutritional goals.
3. “No Preservatives,” “No Artificial Additives,” or “No Colours or Flavours”
Claims such as “no preservatives” or “no artificial additives” can create a perception of a healthier product, but it doesn’t necessarily mean it’s free from other less desirable ingredients. These products may still contain high levels of sugar, salt, or other artificial ingredients.
Example: A baby snack might claim “no artificial colours or flavours,” but if it still contains added sugars or high sodium levels, it may not be the healthiest option.
Tip: Always read the ingredient list for hidden additives and ingredients. Look for products with simple, natural ingredients and avoid those with long lists of chemicals or unrecognisable terms.
4. “Made with Real Fruit”
Products boasting “made with real fruit” often sound nutritious, but they can still be high in sugar if they use fruit concentrates or reconstituted juice. These concentrates are essentially just sugar.
Example: A fruit snack may claim it’s made with real fruit, but if it also lists fruit concentrate high up on the ingredient list, it’s probably loaded with sugar.
Tip: If choosing fruity flavoured products, choose those that are sweetened with real fruit, fruit pulp or fruit puree as they still contain vitamins and fibre.
5. “No Added Salt”
Similar to the “no added sugar” claim, “no added salt” might be used to distract from other less desirable ingredients. These products might still contain sugar or other unhealthy additives.
Example: A baby snack might claim “no added salt,” but if it contains high levels of sugar or other less nutritious ingredients, it’s not necessarily a better choice.
Tip: Always check the ingredients list to see what else is in the product.
6. “Source of” Wholegrains, Iron, Vitamin C, Calcium, Protein, Probiotics
Claims like “source of wholegrains,” “iron,” or “probiotics” highlight important nutrients, but they don’t guarantee a healthy product overall. These items can still contain sugar, salt, or refined grains.
Example: A snack bar might claim to be a “source of protein and probiotics,” but if it’s also high in sugar and refined grains, it may not be the best choice for your child’s health.
Tip: Balance the nutrient claims with the overall ingredient list. Focus on whole, minimally processed foods that naturally provide these nutrients without added sugars or unhealthy fats.
Making Informed Decisions
Not all products that make these claims are necessarily unhealthy or deceptive. However, it’s crucial to go beyond the marketing and examine the ingredients and nutritional content of the product yourself.
1. Read Ingredient Lists Carefully
Always start by checking the ingredient list. Look for whole, recognisable ingredients and avoid products with long lists of chemicals or unpronounceable names. Avoid products with added salt, sugar, refined oils and refined grains.
2. Look for Minimal Processing
Minimally processed foods are generally healthier. Choose products that use whole fruits, vegetables, and other natural ingredients without excessive additives.
3. Be Sceptical of Claims
Marketing claims can be misleading. Don’t rely solely on packaging claims. Use them as a starting point, but always investigate further.
By understanding and questioning these common claims, you can make more informed choices when selecting packaged foods for your baby or toddler. Remember, the best decisions come from a combination of checking ingredients, understanding nutritional content, and choosing whole, minimally processed foods whenever possible.
Armed with this knowledge, you’ll be better equipped to navigate the aisles of the supermarket and ensure your little one is getting the best nutrition possible. Happy shopping!
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