Understanding the Health Star Rating System
The Health Star Rating (HSR) system is a voluntary front-of-pack labeling initiative used in Australia and New Zealand to help consumers quickly compare the nutritional profiles of similar packaged foods. The rating, ranging from half a star to five stars, provides a simple visual indicator of a product's overall nutritional quality. A higher number of stars signifies a healthier product choice. It's important to remember that this system is intended for comparing like-for-like products, such as one type of breakfast cereal against another, rather than comparing completely different food categories like breakfast cereal and yogurt. The voluntary nature of the system means not all eligible packaged foods will display a rating.
The Calculation: How a 5-Star Rating is Achieved
The HSR is determined by a strict algorithm that weighs both the 'positive' and 'negative' components of a food. The algorithm balances points gained for beneficial ingredients against points deducted for less healthy ones, resulting in a single, easy-to-understand rating score.
Points are gained for the inclusion of:
- Fruit, vegetable, nut, and legume (FVNL) content.
- Dietary fibre.
- Protein.
Points are deducted for the inclusion of:
- Total energy (kilojoules).
- Saturated fat.
- Total sugars.
- Sodium (salt).
For a food to achieve the maximum 5-star rating, it must contain a high proportion of positive nutrients and ingredients while being low in the negative components. This incentivizes food manufacturers to improve the nutritional profile of their products.
Fresh and Unpackaged 5-Star Foods
In a recent update to the HSR system, all fresh and minimally processed fruits, vegetables, legumes, and fungi automatically receive the highest 5-star rating. This change highlights the importance of these whole foods in a healthy diet. Many nutrient-dense whole foods that don't come in a package would receive a high score if rated, and are widely considered 5-star in a general sense, including:
- Fruits: Apples, berries, citrus fruits, and bananas.
- Vegetables: Broccoli, leafy greens (spinach, kale), sweet potatoes, and tomatoes.
- Legumes: Lentils and chickpeas.
- Other whole foods: Eggs, fish (like salmon and sardines), nuts, and seeds (chia, flaxseed).
Packaged Foods with a 5-Star Health Rating
Thanks to product reformulation and conscientious recipes, many packaged items have achieved the coveted 5-star rating under the HSR system. Examples found on Open Food Facts include:
- Cereals: Certain variations of Weet-Bix, All-Bran Original, and other plain wheat biscuits and rolled oats.
- Dairy and Alternatives: Natural Greek yogurt and plain, unsweetened soy milk.
- Spreads and Legumes: Natural peanut butter (without added salt or sugar) and canned chickpeas with no added salt.
- Drinks: Pure, natural coconut water and spring water.
- Other: Plain rolled oats and firm tofu.
A Comparison of Nutrient Content in Top-Rated Foods
| Food Item (per 100g/mL) | Energy (kJ) | Saturated Fat (g) | Total Sugars (g) | Sodium (mg) | Protein (g) | Fibre (g) | FVNL (%) | HSR Rating | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Rolled Oats | Medium | Low | Very Low | Low | High | High | - | 5 Stars | Whole grain, high fibre. |
| Natural Greek Yogurt | Low | Low | Low | Low | High | - | - | 5 Stars | High in protein. |
| Canned Chickpeas | Low | Very Low | Low | Low | Medium | High | High | 5 Stars | Rinsed, no added salt. |
| Plain Biscuit Cereal | Medium | Low | Low | Medium | Medium | Medium | - | 5 Stars | Based on Sanitarium Weet-Bix. |
| Natural Peanut Butter | High | Medium | Low | Low | High | Medium | High | 5 Stars | No added salt or sugar. |
Note: Nutrient values are based on general product types often awarded a 5-star rating under the HSR system and may vary between brands.
How to Use the Health Star Rating for Healthier Shopping
Maximizing the benefits of the HSR system is simple with a few key strategies:
- Compare Within Categories: Only compare products that are similar in nature. When choosing a breakfast cereal, use the HSR to compare different brands of cereal, not cereal versus a snack bar.
- Look for 3.5 Stars or More: As a general rule, products with a rating of 3.5 stars or higher are considered a healthier choice.
- Don't Forget the Fresh Produce: Consciously include fresh and minimally processed fruits, vegetables, nuts, and legumes in your shopping trolley, knowing they are inherently 5-star choices.
- Go Beyond the Stars: While the HSR is a great guide, always read the full Nutrition Information Panel and ingredients list for a complete picture, especially regarding additives or specific dietary needs.
- Use Other Resources: For products without a rating, or to check ratings when shopping online, resources like the FoodSwitch app or supermarket websites can provide helpful information.
Conclusion: Making Informed Choices for Optimal Health
The Health Star Rating system offers a powerful, at-a-glance tool for consumers in Australia and New Zealand to identify and choose healthier packaged food options. By understanding how the rating is calculated—balancing beneficial nutrients against less desirable ones—you can make more informed decisions about your purchases. While packaged foods can achieve a 5-star rating, the healthiest choices remain fresh, unprocessed items like fruits and vegetables, which are automatically assigned the highest score. By incorporating these top-rated whole foods and using the HSR to guide your packaged food choices, you can build a more nutritious and balanced diet. For a comprehensive guide to the system, visit the official Health Star Rating System website.
