Nutrition Information Panel
The Nutrition Information Panel (NIP) is usually in a large square box and lists the average quantities of several key nutrient factors in food. The quantities are given per serving (i.e. 2 crackers, 1 slice of bread, or a cupful of cereal) and also per 100 grams. You can use the 100 grams list to compare nutrient content with other similar products which may not have the same serving sizes.

Energy
Check the serving size panel for energy (calories or kilojoules), protein content, fat – both total and saturated, carbohydrate – both total and sugar content, and sodium (or salt) content. Other nutrients may also be added to this list.

Fat
The total fat content will be important if you are trying to lose weight. For those who are overweight then the total daily intake of fat should be no more than 30 to 40 grams depending on how much exercise you get. By adding up all the fat you consume in a day you will get an idea if you are going over the limit. The saturated fat content is helpful if you have a high cholesterol level or diabetes. Saturated fat is to be avoided for these conditions.

Sugar
The levels of sugar in the carbohydrate column are important if you want to lose weight. High sugar levels mean higher calorie content, which in turn means you will have to do much more exercise to work it off.

Salt or Sodium Chloride
Generally we should be consuming no more than five grams of sodium chloride per day. More than this puts our heart at risk. If your food contains too much salt, you may want to find a low sodium alternative.

Fibre
Dietary Fibre is a plus on any NIP. The more the better. Look for foods that contain high levels of fibre. Fibre keeps you regular and helps prevent a variety of health problems.

Ingredient Lists
Ingredient listings are usually (but not always) found under the NIP. These indicate the ‘recipe” or additives in the food or drink. These lists do not usually include the total amount of ingredient, but the list starts with the ingredient that's highest in amount, and so on down to the last ingredient which is the smallest amount in the product. So for example muesli may contain an ingredient list which looks like this – ‘rolled oats, raisins, nuts, seeds, coconut, honey, soy oil’. The large proportion of the mix will contain rolled oats, lesser amounts of raisins, a lesser amount again of nuts, and so on down to a small quantity of honey and an even smaller amount of soy oil.

Final Words of Advice
Don’t take your boyfriend on your first fact finding mission at the supermarket, unless he’s keen to crack the codes too. It may be a time consuming exercise initially but once you’ve got all your regular foods sorted, then you’ll only need to check new items from time to time and then you are on the road to smart healthy shopping.