• A food can be labeled as fat-free when it contains no more than 0.5g of fatty acids per 100g or 100ml of the product.
• Similarly, a food can be labeled as free from saturated fatty acids when it does not exceed 0.1g of saturated fatty acids per 100g or 100ml of the product.
• Finally, a product can be labeled as sugar-free when it contains no more than 0.5g of sugar per 100g or 100ml of the product.

The classification of a food as low, moderate, or high in protein is based on its protein content. Specifically:

• A food is considered low in protein when it represents less than 10% of the total energy (total calories) of the food.
• A food is considered moderate in protein when it represents 10-19% of the total energy (total calories) of the food.
• A food is considered high in protein when it represents 20% or more of the total energy (total calories) of the food.

High protein intake is achieved through a balanced diet, focusing on the consumption of protein-rich foods such as meat, fish, eggs, dairy products, legumes, and nuts.

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

Higher protein intake is sought by individuals who are involved in sports, after surgery, or in the presence of conditions that accelerate muscle mass loss, while lower protein intake may be preferred by individuals with specific diseases, such as chronic kidney disease.

• The claim that a food product is fat-free can only be used if the product contains no more than 0.5 g of fat per 100 g or 100 ml.
• The claim that a food product is free of saturated fat can only be used if the sum of saturated and trans fatty acids does not exceed 0.1 g of saturated fat per 100 g or 100 ml.
• The claim that a food product is sugar-free can only be used if the product contains no more than 0.5 g of sugar per 100 g or 100 ml.
• The claim that a food product is free of sodium or salt can only be used if the product contains no more than 0.005 g of sodium or an equivalent amount of salt per 100 g.

• According to Regulation 1169/2011, a food is considered low in fat when it contains no more than 3 g of fat per 100 g for solid foods or no more than 1.5 g of fat per 100 ml for liquid foods.
• A food is considered low in saturated fat when the sum of trans fatty acids and saturated fatty acids does not exceed 1.5 g per 100 g for solid foods or 0.75 g per 100 ml for liquid products. In any case, the sum of trans fatty acids and saturated fatty acids should not exceed 10% of the product's energy value.
• A food is considered low in sugars when it contains no more than 5 g of sugar per 100 g for solid foods or 2.5 g of sugar per 100 ml for liquid foods.
• According to Regulation 1169/2011, a food is considered low in sodium/salt when it contains no more than 0.12 g of sodium or the equivalent amount of salt per 100 g or 100 ml.

• According to Regulation 1169/2011, a food is considered to be high in protein when at least 20% of its energy value comes from protein.
• A food is considered to be high in dietary fiber according to Regulation 1169/2011 when it contains at least 6 g of dietary fiber per 100 g or at least 3 g of dietary fiber per 100 kcal.

• The claim that a food is a source of dietary fiber can be used only when the product contains at least 3 g of dietary fiber per 100 g or at least 1.5 g of dietary fiber per 100 kcal.
• The claim of being a source of protein can be used only when at least 12% of the food's energy value comes from protein.

According to Regulation 1169/2011, a product label must include information about calories, carbohydrates, proteins, dietary fiber, sugars, total fats, saturated fatty acids, and salt.

Carbohydrates, fats, and proteins are the main macronutrients.

In addition to these, sugars, saturated fatty acids, and salt are also listed because high dietary intakes of these have been linked to several diseases, such as type 2 diabetes and coronary heart disease.

Finally, dietary fiber is listed as it has been shown to benefit not only good gastrointestinal function but also in reducing cholesterol.

All products on the market must list their content in carbohydrates, proteins, dietary fibers, sugars, fats, saturated fatty acids, and salt, even if one or more of these ingredients are zero, and must also indicate their caloric content.

Certain products, according to the legislation, may also display specific claims, such as "high in protein," provided they meet certain requirements for the mentioned ingredient.

Nutrient content claims (e.g., 100% Vitamin C) that dominate the packaging of many foods and beverages are not reliable indicators for the use of the respective product, as they lead to the assumption that a specific product contains more beneficial properties compared to similar products available on the market, which may not be the case.

A typical example is the claim on a well-known oatmeal product stating "100% whole grain oats." This statement is quite misleading, as it suggests that the product is 100% whole grain, which is not true. What is true is that the product is indeed 100% oatmeal, but it is not 100% whole grain.

Another example is a range of yogurt desserts with protein, which subconsciously leads to the idea that the products in this specific line contain more protein compared to other similar products.

Almond milk is nothing more than another example of consumer deception, as this product contains no milk and does not resemble the composition of milk, consisting of a very small amount of almonds.

However, it is often referred to as milk and placed on supermarket shelves next to regular milk to deceive the consumer into believing it has the same nutritional value as regular milk.

In reality, almond milk contains much smaller amounts of protein compared to regular milk but is enriched with other ingredients, such as vitamin D. Therefore, its proper name should be almond plant-based drink.

A medium-sized apple or a small orange contains approximately up to 4 g of dietary fiber (about 2 g of fiber per 100 g of product), so a single fruit cannot be classified as a food with high fiber content according to the legislation.

However, the variety and regular consumption of fruits throughout the day can ensure adequate fiber intake.

Additionally, it’s important to remember that fruits are not considered “healthy” or “beneficial” foods only for their fiber content, but also for the vitamins they contain and the satiety they provide.

Ingredients (e.g., sugar, wheat flour, etc.) must be listed on a nutrition label in descending order of quantity, starting with the ingredient that has the highest content and ending with the one that has the lowest content.

Additionally, foods that may contain potential allergens (e.g., nuts) must be highlighted in bold, and the percentage of ingredients included in the product name should be specified.

The Guideline Daily Amount (GDA) is the recommended daily intake of calories, sugars, fats, saturated fats, and sodium/salt for a healthy adult.

In general, there are specific recommendations for each nutrient and for each category of the population (e.g., men, women, children), which are based on recently published scientific data and are indicated in the table below.

This way, consumers can evaluate how each food contributes to their daily requirements for specific nutrients and how they can achieve balance in their diet!

• Deville-Almond J, Halliwell K. Understanding and interpreting nutrition information on food labels. Nurs Stand. 2014 Mar 19-25;28(29):50-7.
• http://www.fao.org/food-labelling/en/
• Wijgaart AWV. Nutrition Labelling: purpose, scientific issues and challenges. Asia Pacific J Clin Nut. 2002 11 (2): S68-71.
• European Food Safety Authority, http://www.efsa.europa.eu/
• European Commission. Labelling and nutrition. https://food.ec.europa.eu/safety/labelling-and-nutrition_en
• National Dietary Guidelines. http://www.diatrofikoiodigoi.gr/default.aspx?page=home