Grocery shopping: what influences our choices?
Our purchasing habits are influenced by various factors such as advertising, convenience, health considerations, mobility, culinary habits and the influence of children.
The ‘power of nuisance’ of children can strongly influence the purchase of sweets and snacks, cereals and fast food.
In the United States alone, 1.6 billion dollars were spent in 2022 on advertising aimed at children under 12, much of it on unhealthy foods.
It should be noted that no budget is allocated to advertising fruit and vegetables.
Understanding food labels
Reading food labels can be confusing, but understanding them is essential to making healthier choices. Here's an overview of the main elements found:
Product name and description
Name: clearly stated on the packaging.
Invented name: must not be misleading and must clearly identify the contents of the product.
Processing: the method (e.g. drying, roasting) must be stated.
Weight/volume: the drained weight must be indicated if the product is packaged in a liquid, which makes it possible to compare prices.
Preparation and storage instructions: detailed instructions on temperature, duration and storage methods, before and after opening.
2. Storage dates and conditions
Best before: indicates the best before date for safe consumption (e.g. milk, meat, fish).
Best before: indicates optimum quality, but not safety (e.g. pasta, tinned vegetables).
Consume after opening: indicates a time limit for consumption (e.g. within 3 days).
Storage conditions: includes specific instructions (e.g. freezer, cool, dark place).
3. List of ingredients
All ingredients: they must be listed, including water and additives, in descending order of weight.
Percentage: sometimes, the percentage of each ingredient is indicated.
Genetically modified organisms (GMOs)
Current labelling: voluntary at this stage, but the main crops such as soya, maize, beet and cotton have high percentages of GMOs.
Future labelling: mandatory labelling to be implemented, replacing the term ‘GMO’ with ‘bioengineering’ (BE) to reduce stigma.
Non-GMO claims: products may indicate that they do not contain GMOs or that they are certified organic.
Information on allergens
Common allergens : must be listed, including potential contamination (e.g. ‘may contain milk’).
Allergic reactions: it is specified that 70% of reactions occur when meals are eaten away from home.
Nutritional information
Mandatory information: per 100g/ml or per portion :
Energy values (kJ and kcal)
Fat (including saturated fatty acids)
Carbohydrates (including sugar and dietary fibre)
Protein
Sodium (salt)
Optional information: may contain monounsaturated and polyunsaturated fats, starch, vitamins and minerals.
Food additives
Food additives are substances added to food for specific functions, such as preservation, flavour improvement or colour. They must be mentioned in the list of ingredients. The most common types of additive are antioxidants, colourings, flavour enhancers, sweeteners, emulsifiers, stabilisers and preservatives.
Safety issues: despite rigorous safety assessments, some additives remain controversial. For example, some artificial colours are used in the US (e.g. FCF sunshine yellow, allura red) despite concerns about their safety. In the UK, these additives are subject to warnings about their potential harmful effects on children's activity and attention.
How to read a label for better health
When looking at a label, consider the following:
Ingredients: would you use them in your home?
Types of fats and oils: are trans fats included?
Sugar and salt content: how much per portion?
Additives: are there any preservatives or artificial colourings?
Nutrient density or calorie density: does the food provide essential nutrients or empty calories?
Presence of GMOs: are they indicated or excluded?
Michael Pollan's advice is still valid today: ‘Don't eat anything that your backside doesn't like.
Misleading labels- nutritional claims
Beware of labels that say ‘low calorie’, ‘high fibre’, ‘low fat’ or ‘no added sugar’. These products may still contain large quantities of sugars, salts or artificial ingredients. Terms such as ‘natural’, ‘home-grown’ and ‘farm-fresh’ can also be misleading because the regulations are too flexible.
Reducing additives
To reduce your intake of additives, choose fresh and organic food whenever possible. Compare the list of ingredients in processed foods with the one you would use at home. For example, a cherry and vanilla ice cream may contain a long list of additives, whereas a homemade version may be much simpler and healthier.
By understanding food labels and the additives they contain, we can make better choices for our health and well-being. Always read labels carefully and give priority to minimally processed, nutrient-rich foods.
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