Understanding the Health Star Rating System
The Health Star Rating (HSR) is a government-endorsed, voluntary labelling system found on the front of packaged foods in Australia and New Zealand. The rating, from ½ to 5 stars, provides a quick and easy way to compare the nutritional profile of similar packaged products. A product's rating is calculated based on a nutritional algorithm that considers both positive and negative components.
The calculator deducts points for 'risk' nutrients associated with chronic disease, such as energy (kilojoules), saturated fat, sodium (salt), and total sugars. Simultaneously, points are awarded for 'positive' nutrients and ingredients, including protein, fibre, and the percentage of fruit, vegetables, nuts, or legumes. It's crucial to remember that the system is designed to compare like-for-like products; comparing a 5-star cereal to a 5-star plain water is not the intended use.
Why Some Products Score Higher
Many packaged products receive a high HSR because manufacturers have reformulated them to be lower in saturated fat, sugar, and salt, or higher in fibre and protein. While this is beneficial, some products can achieve a high rating despite being processed, leading to a reminder that the ingredient list is always valuable for a complete picture.
Examples of 5-Star Health Rated Products
Five-star ratings are often seen on minimally processed or fortified packaged foods. The highest ratings are typically given to products in categories where healthier choices are available. Here are some common examples:
- Plain Water: Plain bottled water consistently scores the maximum 5 stars due to its zero-calorie and additive-free nature.
- Cereals: Many plain, high-fibre breakfast cereals receive a top rating. Brands and products frequently listed include:
- Weet-Bix (Sanitarium)
- All-Bran Original (Kellogg's)
- Traditional Rolled Oats (Uncle Tobys)
- Dairy and Dairy Alternatives: Low-fat and unsweetened options typically perform well. For example:
- Natural Greek Yogurt (Chobani)
- Soy Milk (Sanitarium and Vitasoy)
- Nuts and Spreads: Natural nut butters and spreads that contain minimal or no added salt, sugar, or oil often achieve a 5-star score. Examples include Mayver's natural peanut butter and Pic's Really Good Peanut Butter.
- Wholefoods and Legumes: Canned or packaged legumes with no added salt or sugar are consistently high-rated. Products like Macro Organic Chick Peas and Edgell Chick Peas are examples.
- Fruits and Vegetables: As of 2023, fresh, most frozen, and some canned fruits and vegetables are automatically assigned a 5-star rating.
Comparison: 5-Star vs. Lower-Rated Cereal
To illustrate how the HSR works, consider comparing two breakfast cereals. The calculation rewards fibre and penalizes sugar and sodium. This comparison helps explain why two cereals can have drastically different ratings.
| Feature | 5-Star Cereal (e.g., All-Bran Original) | Lower-Rated Cereal (e.g., Sugary Cereal) |
|---|---|---|
| Energy (per 100g) | Low-to-moderate | High |
| Saturated Fat | Low | Higher |
| Total Sugars | Very Low | High |
| Sodium | Low | Moderate to High |
| Dietary Fibre | High | Low |
| Protein | High | Low |
| Overall HSR Score | High (5 Stars) | Low (e.g., 2.5 Stars) |
Navigating the Supermarket with Health Star Ratings
Using the HSR system effectively is about more than just looking for the top-rated products. It's a tool for smarter choices. When faced with multiple options within the same category—for example, comparing different types of muesli bars or yogurts—the HSR helps highlight the healthier options. However, the voluntary nature of the system means that not all packaged foods will carry a rating, and some manufacturers may strategically only display it on their better-performing products.
For products without a rating, it is still best practice to check the Nutrition Information Panel on the back of the packet, along with the ingredients list, to make an informed decision. The HSR is a guide, not a substitute for general healthy dietary advice, which still emphasizes whole foods like fresh fruits and vegetables.
For additional information and a full explanation of the system, visit the official Health Star Rating System website.
Conclusion
The ability to quickly identify what products have a 5-star health rating empowers consumers to make healthier choices, especially among packaged foods. High-scoring products are typically rich in fibre, protein, and fruit/vegetable content while being low in saturated fat, sugar, and sodium. While the system is a valuable tool for comparing similar items, a discerning shopper will always complement the front-of-pack rating with a review of the full ingredient list and nutritional panel. Ultimately, the more stars a product has, the healthier it is relative to its peers on the supermarket shelf. Consistent, informed decisions based on these ratings can contribute to a healthier overall diet.
