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MAKEMAKE SMARTSMART &&
HEALHEALTHY CHOICESTHY CHOICES
BECOME A LABEL-CONSCIOUS SHOPPER
The most powerful "drugs" for your body are the foods and beverages that you eat and drink every
day! Practical information about the foods we consume is absolutely vital in making healthier
choices. One way to learn more about what we eat is to become a label-conscious shopper.
NUTRITIONAL INFORMATION
Ingredients are listed by weight. TheIngredients are listed by weight. The
ingredient listedingredient listed rst is present in therst is present in the INGREDIENTS FFoods containing possibleoods containing possible
Whole corn flour (35%), whole oats flour (25%), rice flour (18%)
largest amount and the ingredient listedlargest amount and the ingredient listed brown sugar, whey powder, salt, vitamins (A, D, E, C, B1, B2, niacin ‘allergens’‘allergens’ such as egg, cow'ssuch as egg, cow's
last is present in the least amount.last is present in the least amount. B6, folic acid, B12, biotin and pantothenic acid ) and minerals
(calcium carbonate, electrolytic iron, magnesium oxide, zinc oxide, milk, crmilk, crustaceans and molluscs,ustaceans and molluscs,
potassium iodine and potassium selenite. ) sh, peanuts, soybeans, treesh, peanuts, soybeans, tree
CONTAINSALLERGENS: GLUTEN & DAIRY nuts and gluten, now need to benuts and gluten, now need to be
The nutritional table tells you the quantity ofThe nutritional table tells you the quantity of MAYCONTAIN WHEAT & SOYA: indicated.indicated.
ALLERGEN CONTROLPROGRAMME IN PLACE
various nutrients a food contains per servarious nutrients a food contains per serving, asving, as
well as per 100g or 100ml. Use the 100gwell as per 100g or 100ml. Use the 100g SUITABLE FOR LACTO-VEGETERIANS
column when comparing foods with each othercolumn when comparing foods with each other,, Any vegetarian claims made,Any vegetarian claims made,
because the size of one 'serbecause the size of one 'serving' may differving' may differ TYPICALNUTRITIONALINFORMATION
AS PER DRYPRODUCT need to indicate clearly whichneed to indicate clearly which
between manufacturers.between manufacturers. 1 serving = 50g = 5 dessert spoons
type oftype of ‘vegetarian’‘vegetarian’ the food isthe food is
NUTRIENTS PER 100g PER 50g % NRV^ suited too. This includessuited too. This includes ‘strict’‘strict’ oorr
Energy (jcj) 1385 692 ‘vegan’, (only plants), ovo- (egg),‘vegan’, (only plants), ovo- (egg),
‘Glycaemic carbohydrates’‘Glycaemic carbohydrates’ oorr Protein (g) 6.8 3.4 6^ lacto-(milk) or if honey is in thelacto-(milk) or if honey is in the
‘carbohydrates’‘carbohydrates’ are carbohydratesare carbohydrates
available to the body for energyavailable to the body for energy. The total. The total Glycaemic carbohydrate (g) 67 34 food.food.
of which total sugars (g) 15.0 7.5
sugars include all sugars - those naturallysugars include all sugars - those naturally
found in the food as well as those sugarsfound in the food as well as those sugars Total fat (g) 29 1.5
of which saturated fat (g) 0.8 0.4
added to the food.added to the food. of which trans fat (g) 0.0 0.0 The Nutrient RThe Nutrient Reference Veference Value (NRalue (NRV) replacesV) replaces
of which monousaturated fat (g) 1.0 0.5 the RDAthe RDA. The NR. The NRV is a recommended dailyV is a recommended daily
of which polysaturated fat (g) 1.0 0.5
cholestrol (mlg) 0 0 intake for a nutrient. It gives us a percentageintake for a nutrient. It gives us a percentage
‘T‘Total sugars’otal sugars’ include both sugars that areinclude both sugars that are Dietary fibre^^ (g) 4.1 2.1 for a cerfor a certain nutrient, mainly protein, vitaminstain nutrient, mainly protein, vitamins
naturally present in foods and addednaturally present in foods and added Total sodium (mg) 38.2 191 and minerals, which may be found in a food.and minerals, which may be found in a food.
sugars. Fsugars. Foorr ‘‘added sugars’added sugars’ check thecheck the VitaminA ( g RE) 675 338 30
Vitamin B1 (Thiamine) (mg) 0.9 0.5 30
ingredient list.ingredient list. Vitamin B2 ( (mg) 1.0 0.5 30
Niacin (mg) 12.0 6.0 30
Vitamin B6 (Pyridoxin) (mg) 1.3 0.7 30 RRecommended porecommended portion size or a single sertion size or a single serving isving is
Folic acid ( g) 300 150 30 given. The manufacturer shall produce appropriate,given. The manufacturer shall produce appropriate,
All these fats forAll these fats form parm part of total fat. If you aret of total fat. If you are Vitamin B12 ( g) 2 1 30
trtrying to lose weight watch your total fatying to lose weight watch your total fat Bioth ( g) 23 11 30 scientic, evidence-based documentation justifscientic, evidence-based documentation justifyingying
Panothenic acid (mg) 3.8 1.9 30 the serthe serving size that was chosen and shall be ableving size that was chosen and shall be able
intake. Low fat is less than 3g/100g or chooseintake. Low fat is less than 3g/100g or choose Vitamin C (mg) 67.5 33.8 30
small porsmall portions, less frequentlytions, less frequently. Limit your. Limit your Vitamin D ( g) 11 6 30 to provide such justication to an inspector uponto provide such justication to an inspector upon
Vitamin E (mgTE) 11.3 5.7 30 request. Aiming for no more superrequest. Aiming for no more super-sizing!-sizing!
intake of saturated and trans fats - bothintake of saturated and trans fats - both Calcium (mg) 487.5 243.8 15
unhealthy fats.unhealthy fats. Iron (mg) 6.8 3.4 15
Magnesium (mg) 157.5 78.8 15
RRule of thumb: less than 3g of total fat, andule of thumb: less than 3g of total fat, and Zinc (mg) 4.1 2.1 15
less than 1g of trans fat per 100g of food.less than 1g of trans fat per 100g of food. Iodine ( g) 56 28 15
Selenium ( g) 33 17 30 A high sodium intake has been linkedA high sodium intake has been linked
with high blood pressure, so trwith high blood pressure, so try toy to
^ NRV = Nutrient Reference Value for individuals 4 years & older keep your sodium intake less thankeep your sodium intake less than
FFoods that naturally containoods that naturally contain bre,bre, ^^ Method used to determine total dietary fibre = ADAC 98 5 .29
2000 mg per day (5g salt).2000 mg per day (5g salt).
such as frsuch as fruits, vegetables, cereals,uits, vegetables, cereals, TiPTiP: T: Too conver convert sodium to salt: multiplyt sodium to salt: multiply
whole-grains and legumes, make upwhole-grains and legumes, make up by 2.5.by 2.5.
‘dietar‘dietaryy bre’.bre’.
Toll-free 0800 22 66 22
www.cansa.org.za
DID YOU KNOW?DID YOU KNOW?
GMO CLAIMS EXPLAINED
According to theAccording to the
Consumer PConsumer Protection Actrotection Act
(CP(CPA),A), ‘Genetically‘Genetically
Modied organisms’Modied organisms’ HIGH IN:
(GMO) need to be(GMO) need to be Energy
indicated on a food labelindicated on a food label If foods contain more thanIf foods contain more than
950kJ/100g, they are950kJ/100g, they are ‘high in‘high in LOW IN:
that contains soya, maizethat contains soya, maize energy’energy’ foods - if you’refoods - if you’re Fat
or imporor imported canolated canola watching your weight opt forwatching your weight opt for
FREE FROM:
smaller porsmaller portionstions
Trans fats
HIGH IN VITAMIN C & SELENIUM
Trans Fats If a foodstuff containsIf a foodstuff contains
less than 3g of total fatless than 3g of total fat
Industrially produced trans fats that areIndustrially produced trans fats that are per 100g of food, it canper 100g of food, it can
intended for human consumption orintended for human consumption or be calledbe called ‘low fat’‘low fat’
assumed to be intended for humanassumed to be intended for human TToo be able to make the claim be able to make the claim
consumption, of which the content ofconsumption, of which the content of ‘high in’‘high in’ for vitamins andfor vitamins and
TTransFransFatat exceeds 2 grams per 100exceeds 2 grams per 100 minerals, a food needs to haveminerals, a food needs to have
grams of oil or fat, is prohibited. Tgrams of oil or fat, is prohibited. Transrans FFoodsoods thatthat areare freefree fromfrom 30% or more of the NR30% or more of the NRV in oneV in one
fat not only increases yourfat not only increases your “bad”(LDL)“bad”(LDL) trans-fattrans-fat mustmust containcontain lessless serserving of the productving of the product
blood cholesterol but also decreasesblood cholesterol but also decreases thanthan 11 gramgram perper 100100 gramsgrams
youryour “good”“good” (HDL) blood cholesterol(HDL) blood cholesterol ofof thethe totaltotal fatfat oror oiloil inin thethe
and together with saturated fat, theyand together with saturated fat, they nalnal productproduct
are the most risky fats for hearare the most risky fats for heartt
disease. There are no known healthdisease. There are no known health
benets from industrially processedbenets from industrially processed
trans fattrans fat THIS FOOD IS... PER 100g OF FOOD
HighHigh inin EnergyEnergy 950950 kilojouleskilojoules (kJ)(kJ) oror moremore
LowLow inin EnergyEnergy NoNo moremore thanthan 170kJ170kJ
Water HighHigh inin CarbohydratesCarbohydrates 13g13g oror moremore
HighHigh inin PProteinrotein 10g10g oror moremore
WWater that is added as anater that is added as an HighHigh inin DietarDietaryy FibreFibre 6g6g oror moremore
ingredient of a foodstuff shallingredient of a foodstuff shall FFaatt FFreeree NoNo moremore thanthan 0.5g0.5g
be declared in the list ofbe declared in the list of LowLow inin FFaatt NoNo moremore thanthan 33 gg
ingredients of such foodstuffingredients of such foodstuff
unless the added water doesunless the added water does LowLow inin SaturatedSaturated FFaatt NoNo moremore thanthan 1.5g1.5g
not exceed 5% of thenot exceed 5% of the nishednished LowLow inin CholesterolCholesterol NoNo moremore thanthan 20mg20mg
product, this excludes rawproduct, this excludes raw-- LowLow inin SodiumSodium NoNo moremore thanthan 120mg120mg
processed meatsprocessed meats
Toll-free 0800 22 66 22
www.cansa.org.za
CANSA SMARTCANSA SMART
CHOICE SEALCHOICE SEAL
Legislation states that Endorsing entities, need to provide a
complete dossier with proof of the fact that they are
involved in generic health promotion activities, which
promotes the reduction of risk of developing one or more
particular non-communicable diseases to all consumers in
South Africa, or other public health concerns, through
specic food choices supported by evidence-based
nutrition science, to be approved by the Director-General ®
and for a food to carry a mark, logo, emblem or seal.
See the CANSA Smart Choice Seal on selected foods that SMART CHOICETM
meet the relevant criteria set.
So don’t just grab the rst food product you see, read the
label and nd out more about the foods you are eating.
With a bit of practice you will soon be making healthier,
better food choices!
SAFETY AND STORAGE
"Best Before" or "Best Before End" means the date which"Best Before" or "Best Before End" means the date which
signies the end of the period under any specic storagesignies the end of the period under any specic storage
conditions during which the product will remain fullyconditions during which the product will remain fully
BEST BEFORE / CONSUMIRATE / marketable and will retain any specic qualities for whichmarketable and will retain any specic qualities for which
ACONSOMMER DE PREFERENCEAVANT LE / express claims have been made.express claims have been made. “Use by",“Use by", “Best Consumed“Best Consumed
Before”Before” oorr ““ExpirExpiry Date”y Date” means the date which signies themeans the date which signies the
end of the period, afend of the period, after which the product probably will notter which the product probably will not
have the quality attributes norhave the quality attributes normally expected by the consumersmally expected by the consumers
and afand after which date the food should not be regarded aster which date the food should not be regarded as
MANUFACTURED / DATADE PRODUCAO / marketablemarketable
FABRIQUE LE /
THIS PRODUCT IS PACKED BYMASS, NOT VOLUME. CONTENTS
MAYSETTLE DURING TRANSIT The manufacturer deterThe manufacturer determines the appropriate storagemines the appropriate storage
STORE INACOOLDRYPLACE instrinstruction relevant to the nature of the foodstuffuction relevant to the nature of the foodstuff, to, to
ensure that any specic quality attributes are retainedensure that any specic quality attributes are retained
and preserand preserved in the food.ved in the food.
Toll-free 0800 22 66 22
www.cansa.org.za
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