How to Read Food Labels: A Step-by-Step Guide to Smarter Food Choices

Have you ever found yourself staring at a food label in the supermarket and feeling a bit lost? You are not alone. Many people struggle with understanding those numbers and terms. The good news is that food labels can be your allies in making healthier choices. By learning how to decipher them, you can take control of your diet and make informed decisions that align with your health goals.

Understanding Food Labels

Food labels are packed with information that can guide you in choosing nutritious options. Knowing various components of a food label, recognising common misleading claims, and understanding portion sizes will empower you to shop with confidence.

Understanding the Front of the Pack

First, let's look at the front of the package. Many products now utilise a traffic light system in the UK:

Green means the product is low in a specific nutrient like fat, sugar, or salt.
Amber signals moderate levels, which are fine in moderation.
Red warns of high levels, so you’ll want to consume those sparingly.

For example, if you’re deciding between two breakfast cereals, one might have green lights for sugar and salt, while the other has amber or red. This visual guide makes it easy to spot the healthier option at a glance.

Understanding the Back of the Pack

Nutritional Table

The back of the package is where the nutritional table comes in handy. Here’s how to make the best use of it:

Compare per 100g and per portion figures. For example, if one bar has 12g of sugar per bar and another has 25g, you can immediately spot which one is better for you.

Source: Diabetes UK, Cereal bars
Be mindful of portion sizes. One of the most misleading aspects of labels is portion sizes. Often, they don’t match how we actually eat. For instance, a snack pack might suggest a serving size of just five chips, but if you typically eat 20, you could end up consuming four times the calories and salt indicated on the label.

Ingredients List

The ingredients list reveals a lot about a product's quality. Here are key points to note:

Ingredients are listed in order of weight. If the first ingredient is whole grain, that's a good sign. However, if sugar is listed first, you might want to think twice about that cereal.
Watch out for added sugars, which can have different names. Glucose syrup, honey or agave are still sugar.

Common Misleading Claims

Manufacturers often use buzzwords to make products sound healthier than they are:

“Low fat” may seem good, but often means more sugar is added to enhance flavor. For example, low-fat ice cream might have 20% more sugar than the regular version.
“No added sugar” doesn’t mean the product is sugar-free, it may still contain high levels of natural sugars.
“Source of fiber” can be misleading too. A product can meet this claim with minimal fiber. Look for at least 6g of fiber per 100g for a truly high fiber food.

How to Read Food Labels: Additional Considerations

Sugar

Foods high in sugar have over 22.5g per 100g, while low sugar foods contain less than 5g. For example, a single serving of a sugary cereal can contain over half your recommended daily sugar intake.

Salt (Sodium)

Adults should limit their salt intake to 6g per day. Salt is often hidden in bread, sauces, and even sweet snacks.

Fat

Women should restrict saturated fat intake to less than 20g per day, and men should limit it to under 30g per day. Prioritise unsaturated fats from sources such as nuts and olive oil.

Fiber

Aim to eat at least 30g of fiber daily to support digestion and heart health. Wholegrain bread and lentils are excellent choices.

Calories

It’s essential to understand the concept of energy balance when looking at food labels. Calories provide the energy your body needs to function, but too many can lead to weight gain, while too few can lead to weight loss and nutrient deficiencies.

When reviewing calories, be mindful of your own energy needs. If you’re trying to lose weight, for example, choose lower calorie options that are still nutrient dense like fruits, vegetables, whole grains and lean proteins.

Also, remember that calories from whole, unprocessed foods tend to be more filling and nutritious than those from processed foods high in sugar and unhealthy fats, which can leave you feeling hungry shortly after eating.

Allergen Information

Common allergens like nuts or gluten must be highlighted in bold on labels. Checking allergen information is essential if you or someone you know has allergies. For example, a packed snack may state "contains allergens: peanuts" in bold letters, making it easy to avoid harmful choices.

Fresh Produce

Fresh fruits, vegetables, and meats usually do not come with food labels. Use apps or online tools to help you estimate the nutritional content of fresh produce.

Key takeaways

Learning to read food labels is a skill that empowers you to take control of your health. Start small maybe focus on reducing sugar this week or checking for hidden salt. Over time, you’ll get faster and more confident at making choices that align with your goals.

As you go through your day I would encourage you to be curious and check your food labels more. For example, next time you shop, pick two similar items like granola bars or soups and compare their calories per serving, sugar per 100g and fiber content. See if you can spot the healthier choice.

Remember, every small step adds up to big changes for your health.