Understanding Food Labels

Why Food Labels Matter

Food labels provide important information about what’s in your food. Learning how to read them helps you make informed choices and avoid hidden sugars, salt, and unhealthy fats.

💡 Tip: You don’t need to understand everything—just focus on a few key areas.

The Traffic Light System

Many food products use colour-coded labels to help you quickly understand how healthy they are.

🟢 Green

Low – a healthier choice

🟡 Amber

Medium – okay in moderation

🔴 Red

High – limit these foods

💡 Tip: Try to choose more greens and fewer reds when comparing products.

What Should You Check?

Calories – how much energy the food provides
Sugar – high amounts can affect health
Salt – too much increases blood pressure
Fat – focus on healthier (unsaturated) fats

⚠️ Some foods that seem “healthy” can still be high in sugar or salt—always check the label.

Per 100g vs Per Portion

Labels often show values per 100g and per portion.

Per 100g – best for comparing products
Per portion – shows what you actually eat

💡 Tip: Use the 100g column when comparing two similar foods.

Ingredient Lists

Ingredients are listed from highest to lowest quantity.

If sugar or fat is near the top, the product contains a lot of it
Shorter ingredient lists are often better
Watch out for different names for sugar (e.g. glucose, syrup)

💡 Tip: If you don’t recognise many ingredients, it may be highly processed.

Quick Example

Imagine you're choosing between two ready meals after a long day. They look similar—but one has red sugar and salt labels. That small difference can have a big impact on your health over time.

One has green for sugar and salt
The other has red for sugar

The healthier choice is the one with more green indicators—even if both seem similar at first glance.

Try It Yourself

Which product is the healthier choice?

Cereal A

Sugar: 🟢 Low
Salt: 🟢 Low
Fat: 🟡 Medium

Cereal B

Sugar: 🔴 High
Salt: 🟡 Medium
Fat: 🟡 Medium

Quick Label Decoder

Low Sugar: ≤ 5g per 100g

High Sugar: ≥ 22.5g per 100g

Low Salt: ≤ 0.3g per 100g

High Salt: ≥ 1.5g per 100g

💡 Tip: Use these numbers when labels don’t show traffic lights.

Key Takeaway

Food labels don’t have to be confusing. Focus on colours, key nutrients, and simple comparisons to make better choices quickly.