Consumer

Food labels are there to give you information so you can choose between foods.  Understanding food labels can be a tricky business, but it is worth trying to get familiar with the words and phrases used on labels.  This way, you can start to make informed choices about what you eat and drink every day!

A closer look

Food and drink labels normally include things like:

• The name of the food
• The list of ingredients, starting with the ingredient of greatest weight and ending with that of the lowest
• Use by and best before dates
• Country of origin (where the food was produced)
• Storage instructions
• Cooking instructions (if this applies)
• Name and address of the manufacturer, packer or seller in EU
• Alcoholic strength of alcoholic drinks
• Allergens that might be present (allergens are ingredients that some people are allergic to.  Remember that food allergies should always be diagnosed by a GP or dietitian)

Using food labels every day

You don’t have the time to read every label you pass in the supermarket, but it is worth trying to gradually increase your knowledge. Compare different brands of the same product, and try to choose the options that are lower in fat, salt and/or sugar.
Here are some tips to help you make those choices:

Breads, rice, potatoes, pasta and other starchy foods

• Go for wholegrain pasta, rice, breads and breakfast cereals
• Compare labels and go for breads and cereals with the highest fibre content
  

Fruit and vegetables

• When you buy tinned fruit, check the label and go for fruit tinned in its own juice rather than syrup

Milk, cheese and yogurt

• Check the label and go for the low-fat/semi-skimmed options.
• Remember, semi-skimmed milk is suitable for children over two years of age, provided they are a good eater and are growing well. 
• Skimmed milk is not suitable for children under five 
  

Meat, fish, eggs, beans and other non-dairy sources of protein

• Go for fresh lean cuts of meat instead of processed meats like sausages and burgers
• Fish is a really nutritious food - go for non-breaded or non-battered types

Foods and drinks high in fat and/or sugar

• Go for low fat spreads and margarines
• Go for monounsaturated and polyunsaturated fats rather than saturated fat, e.g. vegetables oils and spreads instead of butter or lard
• Check food labels to help you pick the foods with ‘no added sugar’ or go for the low-sugar version

Salt

• Compare brands of tinned soup or vegetables and go for those with the lowest sodium or salt content
• To calculate the salt equivalent, multiply the sodium figure by 2.5
• Foods high in salt contain more than 0.5g of sodium or 1.5g/d of salt per 100g

How much is too much?

This table will give you an idea of whether your food contains ‘a little or a lot’ of fats, salt or sugar per 100g food.  Go for brands that are lower in these nutrients.

	This is a lot	This is a little
Fats	20g or more	3g or less
Saturates	5g or more	1g or less
Sodium	0.5g or more	0.1g or less
Salt	1.5g or more	0.3g or less
Sugars	10g or more	2g or less