The Nutrition Information Panel (NIP) is generally found on the back of a product.

By law, all packaged food must have a NIP in Australia.

This is where you can find information about the salt content (sodium) of a product, carbohydrates (for those with diabetes), energy and fibre.

When comparing two food products, as food manufactures can put any serving size they like on the NIP. This amount may not be a true reflection of the serving size you are eating.​

For sodium, always choose products with:

• Less than 400mg per 100g (reduced salt)
• Foods with less than 120mg per 100g are considered low salt (best options)!

The ingredients list is usually next to the NIP.

A product’s ingredients are placed in order of the highest content, so ingredients listed first are the ones to pay particular attention to!​

Choosing products with as few ingredients listed as possible is often a good way to know that you are selecting a less processed choice.

If sugar is one of the top four ingredients, then consider an alternative.

Highly processed foods can be identified by a long list of ingredients that contain things you wouldn’t expect to find in a kitchen, such as ‘potassium sorbate’ (202).​

As a general rule, the more claims a product makes on its packaging, the more likely it is to have been highly processed.