If the foods you buy come in a packet or wrapper, they need to have a nutrition label on the back. This label can tell you a lot about what’s in your food. 

• Choosing a healthier option usually means choosing products which are lower in fat, saturated fat, salt and sugars
• Most food companies and stores also show this information on the front of pre-packed food
• These labels can be useful when you want to quickly compare different food products

Front-of-pack labels usually show:

• Energy
• Fat
• Saturated fat
• Sugars
• Salt

If the front-of-pack label use traffic light colour codes:

Red means high (foods that should be eaten less often and in smaller amounts)

Amber means medium

Green means low (foods that are the healthier choice)

You need a wide range of foods for a healthier diet. In general it is usually a good idea to cut down on processed and packaged foods.

Checking the food label is an especially good idea if you buy:

• Jars of stir-in sauces
• Seasoning mixes
• Meal kits
• Tinned foods
• Sauces like ketchup and mustard
• Gravy and stock cubes
• Breakfast cereals
• Bread and bread products
• Ready meals, pies and pizza
• Frozen potato products
• Meat products like sausages
• Meatless products
• Dips like houmous
• Crisps, popcorn and savoury snacks
• Chocolate and sweets
• Cakes, biscuits, desserts and pastries
• Fizzy and other drinks like squash

You know the brands you like, but check the labels on what you normally buy and compare with other brands.