If the foods you buy at the supermarket 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 of the big supermarkets and many food companies 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. Supermarket own brands are usually cheaper and are often healthier than the brand names