Category•Pantry Guides & Kitchen Basics
The information on food labels is how most of us determine what’s a healthy choice,
what’s safe to eat and how can we avoid ingredients we know to be harmful to our
bodies, so then why can they be so overwhelming and hard to read? From allergens,
to E numbers and calories, there can be a lot of information all on one page, so
knowing how to navigate food labels can really help you to make the healthiest
choices without getting stumped by statistics and confusing-sounding ingredients.
In this article, we’ll break down each section of a food label piece by piece, letting you
know what to look for and how to make the best informed decision you can!
Step one: The ingredients section
The first thing you should do when checking a food label is inspect the ingredients;
this is where you find out what’s really in the product. In the UK, by law, the
ingredients section must go in descending order by how much of each ingredient is
in the product. Not only does having the ingredients in descending order mean that
companies can’t hide sneaky, harmful ingredients in the footnotes, it also means that
you can easily determine just how much of a product is made of healthy, whole
ingredients.
The ingredients section is also where you’ll find out if the product you’re buying
contains any artificial colourings, flavourings or preservatives, also known as
additives. Additives refer to things not naturally occurring in the ingredients, and
while they’re not always harmful, it’s important to check what exactly they are. A
good way to gauge how many additives a food has is by the presence of E numbers in
the ingredients. E numbers are an easy way to identify and research each additive;
some are harmless, like vitamin C and others have been linked to heart disease and
diabetes, so it’s best to do your research if you’re unsure of one.
Key ingredients to avoid:
● Sugar and sugary concentrates - Foods with large amounts of sugar can be
especially deceptive, as many would assume this mainly applies to desserts
and sweet treats, but in reality, most ultra-processed foods tend to be high in
sugar as well as salt!
● Salt - Salt, like sugar, is an incredibly addictive ingredient, and so there tends
to be a large amount of it in most unhealthy foods and snacks. Excessive salt
consumption can lead to kidney issues, high blood pressure, heart disease, and
strokes, so it’s incredibly important to try to minimise how much salt is in
your diet wherever possible!
● Saturated and trans fats - Also known as unhealthy fats, saturated and trans
fats are common additives in junk food, and should be avoided wherever
possible to keep your heart as healthy as can be!
Step two: The nutritional table
Once you’ve checked the ingredient list, and you’re satisfied it is free from harmful
additives, it’s time to head over to the nutrition section. On UK food products this
tends to entail two different sections, the first being the nutritional table.
The nutritional table displays the typical amount of energy, fat, saturates,
carbohydrates, sugar, protein and salt in each serving, and the product as a whole
contains, as well as your daily recommended amount.
As well as the nutrition table, food products also often contain a handy traffic light
diagram to help make the nutritional content clearer, it contains the same
Information is simplified and colour-coded, making it great for when you’re in a rush!
If you’re looking to make your diet as healthy as possible, it is best to avoid anything
with a red in the diagram, and aim for greens across the board.
Step three: Portion sizes
As mentioned above, the nutrition table will show its contents in both portion size
and the product overall, so it is vital to check exactly how much counts as a serving.
Sometimes a serving will simply be the entire product, but more often than not it can
be half or less than half of its total contents. When checking the serving size of a
food, try to gauge whether that’s a realistic amount of food for you to eat, and if not
it’s best to find another product!
Step four: Allergen and Dietary Requirements
In the UK, there are 14 main allergens to be aware of when buying pre-packaged
foods, and they are nearly always highlighted in bold in the ingredient section. At the
bottom of the ingredient section, there will also be a smaller box that highlights any
potential allergens included in the product, as well as any potential traces of
your diet wherever possible!
● Saturated and trans fats - Also known as unhealthy fats, saturated and trans
fats are common additives in junk food, and should be avoided wherever
possible to keep your heart as healthy as can be!
Step two: The nutritional table
Once you’ve checked the ingredient list, and you’re satisfied it is free from harmful
additives, it’s time to head over to the nutrition section. On UK food products this
tends to entail two different sections, the first being the nutritional table.
The nutritional table displays the typical amount of energy, fat, saturates,
carbohydrates, sugar, protein and salt in each serving, and the product as a whole
contains, as well as your daily recommended amount.
As well as the nutrition table, food products also often contain a handy traffic light
diagram to help make the nutritional content clearer, it contains the same
Information is simplified and colour-coded, making it great for when you’re in a rush!
If you’re looking to make your diet as healthy as possible, it is best to avoid anything
with a red in the diagram, and aim for greens across the board.
Step three: Portion sizes
As mentioned above, the nutrition table will show its contents in both portion size
and the product overall, so it is vital to check exactly how much counts as a serving.
Sometimes a serving will simply be the entire product, but more often than not it can
be half or less than half of its total contents. When checking the serving size of a
food, try to gauge whether that’s a realistic amount of food for you to eat, and if not
it’s best to find another product!
Step four: Allergen and Dietary Requirements
In the UK, there are 14 main allergens to be aware of when buying pre-packaged
foods, and they are nearly always highlighted in bold in the ingredient section. At the
bottom of the ingredient section, there will also be a smaller box that highlights any
potential allergens included in the product, as well as any potential traces of
allergens. It is important to understand the difference between a product containing a
trace of an allergen (i.e nuts) in comparison to a product containing an allergen in its
listed ingredients. “A trace” of an allergen typically means that it was produced or
packaged in the same factory as an allergen, rather than directly using it as an
ingredient.
In the UK, there are several symbols you can look for to quickly check if a food fits a
few different dietary groups:
● V - Vegetarian
● VE - Vegan
● GF- approved gluten-free by the Coeliac Association
These symbols can help, but if you have an allergy, especially a serious one, it is
always best to fully read through the ingredients to double-check.
trace of an allergen (i.e nuts) in comparison to a product containing an allergen in its
listed ingredients. “A trace” of an allergen typically means that it was produced or
packaged in the same factory as an allergen, rather than directly using it as an
ingredient.
In the UK, there are several symbols you can look for to quickly check if a food fits a
few different dietary groups:
● V - Vegetarian
● VE - Vegan
● GF- approved gluten-free by the Coeliac Association
These symbols can help, but if you have an allergy, especially a serious one, it is
always best to fully read through the ingredients to double-check.
Whenever it's possible choose organic foods!
Start checking your food labels, it’s easier than you think
Hopefully, these tips will help you make the most informed choices possible.
Not only can carefully reading food labels keep you healthy, it can also help to save your
wallet! By checking the ingredients, nutrition, and serving size of foods before you
buy them, you can make sure you’re not getting ripped off with half-empty packets,
and non-existent nutrients! By simply comparing the traffic light diagram from pack
to pack, you can quickly get a clear insight as to how different products stack up
against each other, and if you’re already checking for salt, sugar and harmful
additives, then you’ll have no problem discerning which is the best choice for you!
Start checking your food labels, it’s easier than you think
Hopefully, these tips will help you make the most informed choices possible.
Not only can carefully reading food labels keep you healthy, it can also help to save your
wallet! By checking the ingredients, nutrition, and serving size of foods before you
buy them, you can make sure you’re not getting ripped off with half-empty packets,
and non-existent nutrients! By simply comparing the traffic light diagram from pack
to pack, you can quickly get a clear insight as to how different products stack up
against each other, and if you’re already checking for salt, sugar and harmful
additives, then you’ll have no problem discerning which is the best choice for you!
Agi Kaja
Curating a blend of nourishing recipes, practical nutrition hacks, and intentional living tips. Agi focuses on the "why" behind the products we sell — helping customers build a life that feels as good as it looks. With deep roots in nutrition and a passion for food and health, she spends her days debunking myths, cooking whole foods and highlighting the best ways to fuel a healthy life, ensuring our community stays informed, inspired, and well-fed.
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