How to Read Food Labels for Better Nutrition

Food labels are your roadmap to making informed nutritional choices, yet many consumers find them confusing or overwhelming. Learning to decode nutrition facts panels, ingredient lists, and health claims empowers you to choose foods that align with your health goals and dietary needs whilst avoiding marketing traps and misleading information.

Understanding the Nutrition Facts Panel

The nutrition facts panel provides standardised information about the nutritional content of packaged foods. In the UK, this information must include energy (calories), fat, saturated fat, carbohydrates, sugars, protein, and salt content, typically displayed per 100g and per serving.

Serving size represents the foundation of all other information on the label. Manufacturers sometimes use unrealistically small serving sizes to make nutritional values appear more favourable. Always check if the stated serving size matches what you would typically consume.

For example, a packet of biscuits might list nutritional information for one biscuit, but most people consume several at once. Multiply the values by the number of servings you actually eat to get accurate nutritional information for your consumption.

Key Nutritional Components

Energy (Calories): Represents the total energy provided by the food. Use this information alongside our daily calorie calculator to understand how foods fit into your energy needs.

Total Fat: Includes all types of fat in the product. Focus on the types of fat rather than just the total amount, as some fats are beneficial for health.

Saturated Fat: Listed separately because excessive intake is linked to cardiovascular disease. The UK recommendation is less than 20g daily for women and 30g for men.

Carbohydrates: Total carbohydrate content, including both starches and sugars. This figure helps people managing blood sugar or following specific dietary approaches.

Sugars: Includes both naturally occurring and added sugars. The UK recommends limiting added sugars to no more than 30g daily for adults.

Decoding Ingredient Lists

Ingredient lists provide crucial information that nutrition facts panels cannot convey. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the bulk of the product.

Understanding Ingredient Order

The first three ingredients typically comprise the majority of the product. If sugar, sodium, or unhealthy fats appear among the first few ingredients, consider whether the product aligns with your health goals.

For example, if "sugar" is the second ingredient in a breakfast cereal, it contains more sugar than any other ingredient except the first one listed.

Hidden Sugars and Their Names

Sugar appears on ingredient lists under many different names. Recognising these various forms helps you identify products with high sugar content that might not be immediately obvious.

Identifying Whole Grains

True whole grain products list whole grains as the first ingredient. Look for terms like "whole wheat flour," "brown rice," or "whole oats" rather than "enriched wheat flour" or "wheat flour."

Be cautious of products claiming to be "made with whole grains" if whole grains aren't the primary ingredient. These products may contain only small amounts of whole grains alongside refined grains.

Spotting Unhealthy Additives

Long ingredient lists with unfamiliar chemical names often indicate highly processed foods. Whilst not all additives are harmful, minimally processed foods with shorter ingredient lists typically provide better nutrition.

Common additives to limit include:

• Trans fats: Listed as "partially hydrogenated oils"
• High sodium preservatives: Sodium nitrate, monosodium glutamate
• Artificial colours: Red 40, Yellow 6, Blue 1
• Artificial sweeteners: Aspartame, sucralose (if you choose to avoid them)

Understanding Health Claims and Marketing

Food packaging often features health claims and marketing statements designed to influence purchasing decisions. Understanding the regulations and limitations behind these claims helps you make more informed choices.

Regulated Health Claims

In the UK, certain health claims are regulated and must be supported by scientific evidence. These include statements about the relationship between nutrients and health outcomes, such as "calcium contributes to normal bone health."

However, even regulated claims can be misleading if the product doesn't contain significant amounts of the beneficial nutrient or if it's high in less healthy components.

Marketing Terms to Question

Front-of-Package Labelling

Many products feature traffic light systems or other front-of-package labels showing red, amber, or green colours for different nutrients. These systems provide quick visual cues but shouldn't replace reading the full nutrition information.

Products with mostly green lights are generally healthier choices, whilst those with multiple red lights should be consumed in moderation or less frequently.

Practical Label Reading Strategies

The 5-20 Rule

Use the percentage Daily Value (%DV) where available to quickly assess nutritional content. For nutrients you want to limit (saturated fat, sodium, added sugars), 5% DV or less is considered low, whilst 20% DV or more is considered high.

For beneficial nutrients (fibre, protein, vitamins, minerals), aim for higher percentages to maximise nutritional value.

Compare Similar Products

When choosing between similar products, compare nutrition labels per 100g rather than per serving, as serving sizes may differ between brands. This provides an accurate comparison of nutritional density.

Look for products that are:

• Lower in saturated fat, sugars, and sodium
• Higher in fibre, protein, and beneficial nutrients
• Made with whole grains rather than refined grains
• Containing fewer and more recognisable ingredients

Consider Your Individual Needs

Tailor your label reading to your specific health goals and dietary requirements. Someone managing diabetes might focus primarily on carbohydrate and sugar content, whilst someone with hypertension might prioritise sodium levels.

Use tools like our macro calculator to understand how different foods fit into your daily nutritional targets.

Special Considerations for Different Products

Breakfast Cereals

Many cereals marketed as healthy contain high amounts of sugar and low amounts of fibre and protein. Look for cereals with at least 3g fibre per serving, less than 6g sugar per serving, and whole grains as the first ingredient.

Yoghurt and Dairy Products

Plain yoghurts contain natural milk sugars (lactose), so some sugar content is normal. However, flavoured yoghurts often contain significant added sugars. Choose plain varieties and add your own fruit for natural sweetness.

Packaged Snacks

Snack foods often use small serving sizes to make nutritional values appear more reasonable. Check how many servings you're likely to consume and calculate the total nutritional impact accordingly.

Bread and Grain Products

Look for products where whole grains are the first ingredient and that provide at least 2-3g fibre per serving. Avoid products with high sodium content, as bread can be a significant source of dietary sodium.

Building Label Reading Habits

Developing consistent label reading habits takes practice but becomes quicker and more intuitive over time. Start by focusing on one or two key nutrients based on your health priorities, then gradually expand your attention to other components.

Shopping Preparation

Plan your shopping trips when you have adequate time to read labels without feeling rushed. Initially, label reading may slow your shopping, but the investment in learning pays dividends in better food choices.

Involving Family Members

Teach family members, especially children, to read labels as well. This builds lifelong healthy eating skills and helps everyone make better food choices together.

Beyond the Label

Whilst food labels provide valuable information, remember that the healthiest foods often don't require labels at all. Fresh fruits, vegetables, whole grains, legumes, nuts, and minimally processed foods should form the foundation of a healthy diet.

Use label reading skills primarily for packaged and processed foods, whilst emphasising whole foods that naturally provide excellent nutrition without requiring extensive scrutiny.

Technology and Label Reading

Smartphone apps can assist with label reading by providing additional nutritional information, comparing products, or scanning barcodes for instant analysis. However, developing your own label reading skills ensures you can make informed decisions anywhere, anytime.

Some helpful features to look for in nutrition apps include barcode scanning, product comparisons, and personalised recommendations based on your dietary goals and restrictions.