Nutrition labels, usually on the back or side of packaging, can help you compare products and monitor intake of high-fat, salt, and sugar foods. If you're choosing foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
The ingredients list can also help you work out how healthy the product is as ingredients are listed by weight, so if high-fat items like butter or oil appear first, the product is likely high in fat. Using labels supports a balanced diet and better health.
Self-help tips for reading food labels
• Ingredients list: Listed by weight (largest first). If butter, oil, sugar, or fatty meats appear early, the product is likely high in fat or sugar.
• Hidden sugars: Look for names like honey, syrup, fructose, maltose.
• Nutrition info: Use the per 100g column to compare products fairly.
• Health claims: “Low fat” or “natural” can be misleading- always check the nutrition facts.
• Fat, sugar, salt: Keep saturated fat low, watch added sugars and choose less salt (sodium).
• Front-of-pack labels: Quick guide to fat, sugar, and salt levels. Lots of reds? Eat occasionally and in small amounts.
• Portion sizes: Check what the pack suggests- it may differ from what you normally eat.
Top tips• Hidden sugars: Look for names like honey, syrup, fructose, maltose.
• Nutrition info: Use the per 100g column to compare products fairly.
• Health claims: “Low fat” or “natural” can be misleading- always check the nutrition facts.
• Fat, sugar, salt: Keep saturated fat low, watch added sugars and choose less salt (sodium).
• Front-of-pack labels: Quick guide to fat, sugar, and salt levels. Lots of reds? Eat occasionally and in small amounts.
• Portion sizes: Check what the pack suggests- it may differ from what you normally eat.
• Choose products with more greens and ambers.
• Use per 100g information for fair comparisons between different products.
• Be cautious of hidden sugars and misleading claims.
• Use per 100g information for fair comparisons between different products.
• Be cautious of hidden sugars and misleading claims.
Further Information