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Reading Food Labels
Read New Zealand food labels quickly and confidently in the supermarket
- 1 hour 50 minself-paced
- 6modules
- 4interactive tools
- Certificatewhen you pass
What you will be able to do
- find the key information on any New Zealand packaged food label.
- explain how the Health Star Rating works and use it to compare similar products.
- use per 100g, per serve and Percentage Daily Intake correctly, with kilojoules and sodium.
- spot added sugars and salt in an ingredient list, including their other names.
- check what nutrition content claims such as 'low fat' and 'reduced sugar' mean under the Food Standards Code.
- find allergen information and use date marks safely.
- use a 30-second label routine to make healthier swaps in your weekly shop.
About this course
Food labels are full of useful facts, but between Health Star Ratings, percentages, claims and small print, it is hard to know where to look. This course shows you how to read New Zealand food labels quickly and confidently, so you can make better choices in the time it takes to pick up a pack.
You will learn how the Health Star Rating works and what it cannot tell you, how to use the per 100g column and Percentage Daily Intake on the Nutrition Information Panel, how to read kilojoules and sodium, how to spot added sugars and salt in ingredient lists, what claims like 'low fat' and 'reduced sugar' really mean, how allergens are shown under the new allergen labelling rules, and the difference between 'use by' and 'best before'. Then you will put it all together in a simple 30-second shopping routine.
It is for anyone who wants to eat better, shop for a family or check products for allergies. Four tools come with it: a Health Star Rating and label cheat card, a label comparison worksheet, an ingredient list decoder and a label numbers card.
Course modules
6 modules-
1Getting to know the label
What New Zealand food labels must show, where to find it, and how per 100g, per serve and Percentage Daily Intake work.
- What is on a New Zealand food label
- Per 100g versus per serve
- Percentage Daily Intake and kilojoules
Label comparison worksheetLabel numbers card
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2The Health Star Rating
How the Health Star Rating is worked out, how to use it quickly, and what it cannot tell you.
- How the stars are worked out
- Reading the stars in five seconds
- What the stars do not tell you
Health Star Rating and label cheat cardLabel numbers card
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3The Nutrition Information Panel
How to read each line of the Nutrition Information Panel, compare products fairly and look closely at sugars, fibre and sodium.
- Reading the Nutrition Information Panel line by line
- Comparing two products fairly
- A closer look at sugars, fibre and sodium
Label comparison worksheetLabel numbers card
-
4Decoding the ingredient list
How ingredients are ordered, how to spot added sugars and salt under other names, and how allergens are shown.
- Order by weight and percentage labels
- Added sugars and salt under other names
- Allergens, 'may contain' and additives
Ingredient list decoder
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5Claims, marketing words and date labels
What nutrition content claims mean under the Food Standards Code, which marketing words have no set meaning, and how to use date marks safely.
- Nutrition claims decoded
- Marketing words and front-of-pack tricks
- Use by, best before and storage
Label numbers cardIngredient list decoder
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6Labels in real life
A quick shopping routine, label tips for family foods and drinks, and how to find information on menus, online and on loose foods.
- Your 30-second shopping routine
- Family foods: cereals, yoghurts, snacks and drinks
- Labels beyond the supermarket shelf
Health Star Rating and label cheat cardLabel comparison worksheet
Tools included
Saved to your account, downloadable as PDF- CardsHealth Star Rating and label cheat cardPocket cards that show how to read the Health Star Rating and the Nutrition Information Panel in seconds, and what they leave out.
- TemplateLabel comparison worksheetCompare two similar products side by side per 100g and record which one you will buy and why.
- ListIngredient list decoderA checklist of names to look for in ingredient lists, so you can spot added sugars, salt, allergens and marketing words quickly.
- CardsLabel numbers cardQuick-reference cards with Food Standards Code claim conditions, Percentage Daily Intake reference values, daily targets and sodium conversions.
Who this course is for
- Adults who want to eat more healthily without spending longer shopping
- Parents and carers choosing food for children
- People cutting down on sugar, salt or saturated fat
- People shopping for someone with a food allergy
Check with a health professional first if
- If you have a medical condition that needs a special diet, such as kidney disease, diabetes, coeliac disease or a food allergy, follow the advice of your GP, specialist team or registered dietitian. This course explains labels but does not set targets for medical diets.
Your certificate
Answer at least 7 of the 10 final questions correctly and your certificate is ready to download straight away, with your name, the course and a verification ID anyone can check.
A certificate of completion shows you finished a general education course. It is not a professional qualification.
Certificate of completion
Your name
Reading Food Labels, 6 modules, completed 6 October 2026
Dr Aqsa Mukhtiar, PhD in Nutrition
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Course authorID MNC-4K7Q-2Z9P
Verify at mynutricare.co.uk
Questions about this course
Do all New Zealand foods have a Health Star Rating?
No. The Health Star Rating is voluntary in New Zealand, and many products do not show it. Food ministers have said they would consider making it mandatory if not enough products use it. The course shows you how to compare products using the Nutrition Information Panel on the back.
Is this course about counting kilojoules?
No. It covers energy (kilojoules) as one part of the label, but focuses on reading sugars, sodium, fat, fibre, ingredients, claims, allergens and dates to make better everyday choices.
Will the course help with food allergies?
It explains how allergens, the 'Contains' statement and 'may contain' warnings are shown on New Zealand labels. If you or your child has an allergy, always follow the advice of your GP, allergy specialist and ASCIA action plan.
How long does it take?
About 2 hours in total, in six short modules. You can do a module at a time and practise in your next shop.
What do I get with this course?
6 modules with 18 short lessons (about 1 hour 50 minutes in total) and 4 interactive tools, including the Health Star Rating and label cheat card, Label comparison worksheet and Ingredient list decoder, for a one-off NZ$29.99 (GST included). Your tool results save to My Progress. A 10-question final check ends the course; score 7 or more for your certificate of completion. Written by Dr Aqsa Mukhtiar, PhD in Nutrition.