Crack the code on food labels

Crack the code on food labels

Do you feel like food labels are deliberately confusing your brain? Like you’re staring at packaging, like it's written in hieroglyphics? You're not alone.

See past the packaging tricks

Food packaging often makes big promises.

Labels shout about being 'low fat' or 'high protein', but they don't always match the reality inside. Many products labelled 'low fat' are packed with sugar to make up for the flavour.

Don’t just trust the front of the pack, turn it around and read the ingredient list and nutritional information.

Think about your recent shopping trip. Did you genuinely check the labels, or were you swayed by the attractive claims on the front?

How often do you notice marketing tricks affecting your choices?

What's really in your food?

Start with the ingredient list.

Ingredients appear by quantity, from highest to lowest. If sugar is near the top, it's probably more sugary than you want. If you're unsure about aningredient , look it up to see if it’s a vitamin, mineral, healthy or harmful additive.

Give this a go: Grab something from your cupboard and check the ingredients. Use a food-tracking app if you like. Did you spot anything surprising or concerning?

Getting clear on nutritional information

Nutrition labels give you details on energy, fats, carbs, sugars, protein and salt. But beware: serving sizes on labels often don’t match what you actually eat. Comparing label serving sizes to your typical portion helps avoid accidentally overeating.

Try this: Choose a regular snack or meal. Measure your usual portion against the recommended serving size on the label. Do this for a few days to spot any surprising habits.

Spotting hidden sugars

Sugar can hide under different names like glucose syrup, fructose, agave nectar, malt syrup or honey. If these names are listed early, it's a clue there's more sugar inside than it seems. Swap sugary snacks for naturally sweet alternatives like fruit, unsweetened yoghurt or nuts.

Do a quick test: Pick a snack you often buy. Count how many hidden sugars you can find. Does this change your perspective on that snack?

Fibre: your secret weapon

Fibre is a huge help for all of us, especially if you´re trying to lose or maintain a healthy weight. It keeps you feeling fuller for longer and is good for your gut health. Keep easy fibre-rich snacks handy like wholegrain crackers, fresh fruit or mixed seeds. Always check the label: for a food to be a “source of fibre” it needs at least 3g per 100g -and “high fibre” means 6g or more. Don’t just trust the front of pack, check the numbers on the back.

On your next shop, compare two similar products claiming to be high in fibre. Which one genuinely offers more?

Healthy fats versus stubborn fats

Not all fats are bad. Often, low-fat products add extra sugar for taste. A better choice might be natural Greek yoghurt with fresh fruit. Read labels carefully and look for lower saturated fats. Good, or unsaturated fats from foods like avocado, nuts and olive oil are much healthier options.

Pause and reflect: Do you normally pick low-fat options because you think they're healthier? Consider making a simple list of healthier alternatives for your next shop.

Watch out for sneaky salt

Salt can sneak into your diet through unexpected sources like breakfast cereals, sauces and sweet snacks. A quick rule: less than 0.3g of salt per 100g is low, more than 1.5g is high.

Try this now: Check the salt content on a sauce or condiment you frequently use. Take a quick photo of the label to help you remember next time you're shopping.

Understanding traffic lights on labels

The UK uses a traffic-light system to quickly show nutritional content. Green means good, amber means moderate and red means high levels. These are useful shortcuts but aren't always accurate. Always double-check the actual nutritional figures for sugars, saturated fats and salt.

Next time you shop, choose an item you've not properly checked before. Use your phone to quickly compare nutritional info with similar products. How reliable do you find the traffic-light labels?

Quick reference chart for smarter shopping

Use this handy chart for quick reference in-store:

Save this chart to your phone for easy shopping.

• Always start with the ingredient list. Shorter is usually better and can mean the food is less processed.
• Check how your portions compare to the label's serving sizes.
• Look carefully for hidden sugars.
• Pick foods with plenty of fibre and healthier fats.
• Keep an eye out for hidden salt.
• Use traffic-light labels as a quick check but always confirm specifics.

Your new shopping habit

Next time you're at the supermarket, pause and flip the pack over. Take a moment to read the label properly and ask: Will this food support my health goals? Doing this regularly can quickly become second nature, keeping you confidently in control of your food choices.