Supermarket shelves today are filled with endless choices, different cereals, snack bars, drinks, sauces, and ready-made meals, each with bold claims splashed across their packaging. “Low-fat,” “sugar-free,” “all-natural,” “high-protein”, the words sound reassuring, but do they really mean the product is healthy? For the average consumer, navigating food labels can feel like decoding a secret language.

Food labels were introduced to help people make informed choices, but with clever marketing and confusing numbers, many of us still end up buying products that are less nutritious than we think. Learning to read labels properly is one of the most powerful tools for taking control of your diet. Once you understand what to look for, and what to ignore, you can cut through the noise and pick foods that actually support your health.

Why Food Labels Matter

Empowering Consumers

Food labels reveal the true nutritional profile of a product, beyond advertising slogans. They allow you to compare products side by side and choose the option that aligns best with your health goals.

Preventing Hidden Overeating

Many processed foods contain “hidden” sugars, fats, and salt. By checking labels, you can avoid consuming excess calories without realising it.

Supporting Special Diets

For people with allergies, intolerances, or medical conditions such as diabetes or hypertension, labels provide critical information for safety and wellbeing.

Key Sections of a Food Label

Ingredient List

Ingredients are listed in descending order by weight. The first few items make up the bulk of the product. If sugar, refined flour, or hydrogenated oils appear near the top, it’s a red flag.

Tip: The shorter the ingredient list, the less processed the food usually is.

Nutritional Information Panel

This table provides details per serving and often per 100g/ml. It typically includes:

• Energy (calories/kJ)
• Fat (saturated and unsaturated)
• Carbohydrates (sugars and fibre)
• Protein
• Salt or sodium

Understanding how to interpret these numbers is crucial.

Decoding Nutrients on Labels

Energy (Calories)

Calories measure how much energy a food provides. While not all calories are equal in quality, consistently exceeding your daily needs leads to weight gain.

Daily guide: Average adult requirements are 2,000 kcal for women and 2,500 kcal for men, but this varies with activity level.

Fats

• Saturated fats (butter, fatty cuts of meat, palm oil) raise cholesterol and increase risk of heart disease.
• Trans fats (often in fried or processed foods) should be avoided completely.
• Unsaturated fats (nuts, seeds, avocado, olive oil) are heart-healthy and beneficial in moderation.

Red flag: More than 5g of saturated fat per 100g indicates a high-fat product.

Carbohydrates and Sugars

Carbohydrates are the body’s energy source, but added sugars are where problems arise.

• Total sugars include both natural (from fruit or milk) and added sugars.
• Excess added sugar is linked to obesity, diabetes, and tooth decay.

Daily guide: Adults should consume no more than 30g of added sugar per day (around 7 teaspoons).

Protein

Essential for building and repairing tissues. Higher protein can be beneficial, but “high-protein” claims on snack bars often hide added sugars or fats. Always check the full label.

Fibre

Fibre aids digestion, stabilises blood sugar, and supports heart health.

• Aim for 30g fibre daily.
• Products with 3g+ fibre per 100g are a good source.

Salt (Sodium)

Too much salt increases blood pressure and heart disease risk. Processed foods are often surprisingly high in salt.

Daily guide: Adults should limit salt to 6g per day (about 1 teaspoon).
Red flag: More than 1.5g salt per 100g is considered high.

Common Marketing Tricks on Food Labels

“Low-Fat” ≠ Healthy

Often, when fat is reduced, sugar or salt is added to improve taste. A “low-fat” yoghurt may contain more sugar than a regular one.

“Sugar-Free” or “No Added Sugar”

These may contain artificial sweeteners or still include natural sugars like fruit juice concentrate.

“Natural” or “Organic”

These terms sound healthy but don’t guarantee low sugar, fat, or salt. An “organic biscuit” can still be high in sugar.

“Gluten-Free”

Important for those with coeliac disease, but gluten-free doesn’t mean low-calorie or healthy—many substitutes are highly processed.

“Per Serving” Trick

Some labels make portions seem healthier by listing very small serving sizes. Always compare values per 100g/ml for accuracy.

Traffic Light Labelling System

In the UK and some countries, many food products use a traffic light system on packaging:

• Green = Low (healthier choice)
• Amber = Medium
• Red = High (limit intake)

This quick visual helps consumers make smarter decisions without analysing every number.

Practical Examples of Reading Labels

Example 1: Breakfast Cereal

• Box claims: “High in fibre, wholegrain, fortified with vitamins.”
• Label reveals: 20g sugar per serving—almost the daily limit.
• Better choice: Plain oats topped with fresh fruit.

Example 2: Snack Bar

• Box claims: “High-protein, energy bar.”
• Label reveals: 12g added sugar, high saturated fat.
• Better choice: A handful of nuts and fruit.

Example 3: Ready-Made Soup

• Box claims: “Low-fat, 1 of your 5-a-day.”
• Label reveals: 2g salt per serving—one-third of the daily limit.
• Better choice: Homemade vegetable soup with fresh herbs.

Tips for Making Smarter Choices

• Always compare products by per 100g/ml, not just serving size.
• Choose foods with more fibre and protein, less sugar and salt.
• Prioritise whole foods with short ingredient lists.
• Be sceptical of bold claims—always check the fine print.
• Use the traffic light system to quickly spot healthier options.

Frequently Asked Questions

Q: Do I need to count every calorie from labels?
Not necessarily. Use labels to compare products and make healthier swaps, rather than obsess over numbers.

Q: Are “diet” drinks safe?
They may be low in calories but often contain artificial sweeteners. Occasional consumption is fine, but water should be the main drink.

Q: Should I avoid all packaged foods?
Not at all. Some packaged foods like frozen vegetables, tinned beans, and wholegrain breads are nutritious. The key is checking labels.

Food labels are one of the most valuable tools for making healthier choices, but only if you know how to read them properly. By looking beyond flashy marketing claims and focusing on the nutritional panel, you gain control over what you eat and how it supports your health.

Next time you’re shopping, don’t just trust the front of the package. Flip it over, read the ingredients, and check the numbers. With practice, this becomes second nature, and each small decision builds towards a healthier lifestyle.

Ultimately, understanding food labels is about empowerment. It’s not about restriction or perfection, but about awareness. By being an informed consumer, you can enjoy variety, convenience, and taste without compromising your well-being.