24/11/2025
Most clients tell me they struggle with their diet, and while paying attention to food labels is key, knowing the difference between two seemingly identical products is what really moves the needle.
Take yogurt, for example. In the photos, we have two seemingly healthy options based on price and front-of-pack marketing.
But the Nutritional Information Panel (NIP) tells a completely different story:
The Sugar Difference: The plain Greek yogurt has next to no carbohydrates or sugars. The vanilla bean Greek yogurt, however, has almost 10 grams of sugar per 100 grams!
The Portion Trick: The manufacturer increases the portion size recommendation on the vanilla yogurt (e.g., 160g) to increase the protein levels, making you believe it’s a better product. A 160g serving could give you 13g of protein, but also 15g of sugar.
The Reality Check: When you compare both products based on the fair 100-gram column, you'll find there's only about a 1.5-gram difference in protein levels, but the sugary option has DOUBLE the calories.
This is how unexpected calories sneak into your day and sabotage your deficit. If you think those few extra grams of protein are going to make the difference to your overall daily intake, you are the exact consumer food manufacturers are marketing toward.
So, here’s the recap:
Look at the 100g Column: This is the only way to fairly compare products.
Keep Sugar Low: Choose the lowest sugar option possible. Add your own natural flavorings like berries.
Don't Get Fooled: High-protein claims are often there to make you buy their more expensive, less nutritious product.
Check out my article on how to read the NIP label for more information on spotting these tricks!
https://www.karltattersonnutrition.co.nz/blog/post/152541/reading-nutritional-labels-your-ultimate-guide-to-smarter-choices-in-new-zealand/
