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Reading food labels can be confusing – but being able to understand the information that is provided on them can be helpful to you, helping you make healthy and nutritious choices.

In the UK, it is a requirement for pre-packaged foods to show information – whilst loose food items have different labelled standards. The information shown on pre-packaged foods includes: ingredients, allergens, and nutritional quality of the product.

Ingredient List

Have a look at the ingredients listed – how many ingredients are actually in it? Have a think ”Would you be able to make this in your kitchen using the ingredients listed? Or does it contain various kinds of added sugars, saturated fats, salts & other chemicals?

The ingredients listed are listed in the order of the quantity – so, you really don’t want added sugars, saturated fats, or salt appearing in the top 3. For example a Mars Bar labelling, includes added sugars (sugar, glucose syrup) in the top 3.

Mars Bar Labeling

Sugar, Glucose Syrup, Skimmed Milk Powder, Cocoa Butter, Cocoa Mass, Sunflower Oil, 
Milk Fat, Lactose and Protein from Whey (from Milk), Whey Powder (from Milk), Palm Fat, 
Fat Reduced Cocoa, Barley Malt Extract, Emulsifier (Soya Lecithin), Salt, Egg White Powder, 
Milk Protein, Natural Vanilla Extract, Milk Chocolate contains Milk Solids 14% minimum, 
Milk Chocolate contains Vegetable Fats in addition to Cocoa Butter

Allergens

Allergens are listed on the label to help people who suffer from allergic reactions make informed decisions when purchasing foods. Allergens are listed in bold to make it easier to identify.

For example; Leek and potato soup:

Vegetable Stock, Leek (26%), Potato (23%), Onion, Double Cream (Milk) (3%), Butter (Milk), Salt, Garlic Purée, White Pepper.

As you can see from the above ingredients list, milk is found in this product and is written in bold. So those with a milk allergy should avoid this product.

Sometimes products have may contain: peanut. (For example, a Mars Bars). So this product could potentially contain peanuts due to cross contamination when they are being made. So anyone with a peanut allergy should avoid this to reduce risk of a reaction.

Nutritional Quality

A nutritional declaration will be presented as a table – on the back or on the side of the product. It summaries how much of the product is made up of certain nutrients –

• energy (calories)
• fat
• saturates
• carbohydrate
• sugars
• protein
• salt

Some food packages may list extra – but the nutrients above, are the ones required by law.

On the front of the product, this can be shortened and in a Traffic Light format – showing the amount of energy, sat, saturates, salt & sugars.

Below are two info graphics on how to read nutrition labels.

Front of pack nutritional label

Traffic lights will be displayed and combines colour coding (traffic lights) & %RI intake.

The colour coding aims to tell you whether the food product is high or low in fat, saturates, sugar and salt. Aim for food products with very little, red labels, and opt for ones that contain more green and amber!

The information of the front is also often based on 1 servings in the pack. Packs usually have more than one serving, so check the label to see the average portion. If you have more than this, you’re having than what is on the front!

Nutrition labels on the back or side

These are often a bit more detailed – listing the nutritional declaration, ingredients, and allergens.

Get clued on calories & portion sizes. Everyone’s calorie needs differ – but typically women require 2000 & men 2500 kilocalories. This typically means, women eating 3 meals need meals to be around 500 calories and a couple of snacks – around 250. Those trying to lose weight, need to drop those numbers a bit.

Reference Intakes

Reference intakes aren’t targets – they’re to give you an idea of how much you should be eating each day, how much energy (kilocalories), fat, saturates, sugars, salt etc. – but are based on a 2000 kilocalorie diet. If you require more e.g. men who need 2500 kilocalories – then the %’s will underestimate. If you’re trying to lose weight, then these will overestimate.

Problem with nutrition labeling

The sugars listed include both sugars naturally found in foods such as fruits, vegetables ,milk products and well as those added to products (table sugar, glucose, syrups etc.).

So when products are high in sugar – use the ingredients list to check whether it is naturally present sugars found in foods, or it has been added. Foods which contain naturally occurring sugars – it delivers fibre and beneficial nutrients, and these are typically better choices!

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