How to Read Food Labels and make Healthy Choices

Course Description:

This is a fun and engaging evidence-based course where you will learn how to read and interpret food and drink pack labels.  There is so much conflicting information on social media on which foods are nutritious and healthy: this course explains how to read food and drink pack labels to make healthy, nutritious, tasty choices.

What is UPF (ultra processed food) ?  Is it nutritious, will the pack label state if the food has been ultraprocessed ?

How to identify HFSS (high fat, salt, sugar) foods and drinks ? Where will I find the nutrition information per serving or per 100g on the pack label ?   What does ”added sugar” versus “free sugars” mean on pack labels ?

Are food and drinks with health claims (supports bone growth) or nutrition claims (high protein) better for you ?  Do they contain healthy nutritious ingredients only ?

Is a “packed in Ireland” product made in Ireland from Irish ingredients ?

Are e-numbers harmful ?  What is an additive, novel food ?

Are foods with very few ingredients better for you ?  Are fortified foods important in Irish diets ?

Eating a balanced diet; what is the scientific evidence on how much fibre, protein to eat each day & what are the benefits at different life stages ?

Are vitamin supplements beneficial or can I get all vitamins and minerals from food sources ?

This course is for anyone who enjoys food, is interested in nutrition and confused by conflicting pack labels and social media advice on HFSS, UPFs.

The objective of this course is to:

• Explain food and drink pack labelling in detail
• Give you the skills and knowledge to make nutritious food choices when reading pack labels and shopping for food
• Provide scientific evidence on daily requirements for fibre, protein, vitamins and minerals during different life stages
• Encourage eating a greater variety of fruit and vegetables, fibre and reduce the potential for diet -related chronic diseases

The course will cover key topics over 10 weeks:

• Food & Drink Pack Labels; what should be visible on packs & how to compare product
• Product Claims (Health, Nutrition, Provenance): how to read and interpret them?
• Are vitamin and mineral supplements beneficial ?
• The importance of fortified products in Irish Diets during winter months
• Ultra-processed foods; what are they, their benefits and negative aspects
• HFSS (High fat, sugar) products: how to recognise and avoid them
• Eating 5 a Day fruit and vegetables: why it is so important, what’s in season and how to build into your daily meals. Plant based diets: rainbow eating.

Course Day & Time: Tuesday Evenings 7.30 – 9.30 pm

Start Date: 16/09/25

Cost: €120

Course Format: In class with tutor

Please Note: This is a classroom based course only with no cooking involved.

Duration: 10 weeks – Maximum of 12 students in class

Enrolment: You can enrol online through our website www.malahidecsadulted.ie by clicking on the Easy Payments Plus button. Enrolment will begin on the Monday the 18th of August at 11am.

Tutor: Trish Mc Govern, MSc in Human Nutrition,

RNutr (Registered Nutritionist (Food) with Association for Nutrition)

Food and nutrition are important for everyday living; my approach is to deliver information based on scientific evidence and studies in a clear engaging manner.

This course explains food and drink pack labels; how to compare products and add more nutritious foods to everyday living.