Frequently Asked Questions

The traffic light system is a front-of-pack labelling scheme used across the United Kingdom and Europe to help consumers quickly identify whether a food is high, medium, or low in key nutrients like salt, sugar, saturated fat, and calories.

Red (high): This nutrient is high in the food. Consuming it regularly may increase the risk of weight gain, high blood pressure, or other health issues if overconsumed.

Amber (medium): This nutrient is at a moderate level. The food can be part of a balanced diet, but portion control is advisable.

Green (low): This nutrient is low in the food. It is a healthier choice for regular consumption and can be included more freely in your diet.

The nutrition information panel typically shows values per 100 grams (or 100 millilitres for liquids) and per serving. Always check which measurement applies, as serving sizes vary widely between products.

Key elements include energy (measured in kilojoules and kilocalories), total fat, saturated fat, carbohydrates, sugars, protein, and sodium. Some panels also list fibre, vitamins, and minerals.

When comparing products, use the 'per 100g' column for consistency. This allows you to accurately compare similar foods and choose the healthier option. For example, if one cereal has 15g of sugar per 100g and another has 8g per 100g, the second option is lower in sugar.

Always check the serving size too—some products have misleadingly small serving portions that make the nutrient values appear lower than they actually are in a realistic serving.

In the UK, public health guidance provides daily reference intakes to help consumers understand if a food contains a lot or a little of a particular nutrient.

Sugar: Adults and children should limit free sugars to no more than 10% of their daily energy intake. For an average adult, this equates to approximately 50 grams per day, or about 12-13 teaspoons.

Salt: The recommended maximum daily intake is 6 grams per day for adults, which is equivalent to about one teaspoon. Children require less depending on their age.

Saturated fat: Adults should consume no more than 20 grams per day for women and 30 grams per day for men. High saturated fat intake is linked to elevated cholesterol levels and increased cardiovascular risk.

The nutrition label shows total sugars, which includes both natural sugars (from fruit or milk) and added sugars. To find added sugars specifically, you need to check the ingredient list on the back of the package.

Added sugars can hide under many names: sucrose, glucose, fructose, honey, maple syrup, agave nectar, molasses, corn syrup, fruit juice concentrate, and cane sugar. Ingredients are listed by weight in descending order, so if sugar appears near the top of the list, the product contains significant added sugars.

A practical tip: if a product contains more than 3-4 types of added sugar ingredients, it is likely high in sugar overall. Compare similar products—for instance, some yoghurts contain 15g of added sugar per 100g, while others contain just 5g.

Some newer food labels in the UK now display added sugars separately from total sugars in the nutrition panel, making it even easier to identify these products at a glance.

These are nutrient content claims that must meet strict UK and EU regulatory standards. Understanding them helps you make informed choices.

"Free from" claims: A product claiming to be "sugar-free" must contain no more than 0.5g of sugar per 100g. Similarly, "fat-free" means less than 0.5g of fat per 100g. "Salt-free" requires less than 0.02g of sodium per 100g. These are strictly regulated and verified.

"Source of" claims: A product labelled as a "source of fibre" must contain at least 3g of fibre per 100g. "Source of protein" requires at least 12% of the product to be protein. "Rich in" or "high in" indicates even higher levels—typically double the amount of a "source of" claim.

Beware of marketing language that sounds similar but lacks regulation. Terms like "naturally lower" or "lightly sweetened" have no legal definition and can be misleading. Always check the actual nutrition label behind these claims.

Ingredients are always listed by weight in descending order. This means the first ingredient makes up the largest portion of the product. If you want a whole grain bread, whole grain flour should be listed first, not refined flour.

Food additives like preservatives, colouring agents, emulsifiers, and flavour enhancers are identified by an 'E' number followed by digits, or by their full name. For example, E300 is vitamin C (an antidote oxidant), E102 is tartrazine (a yellow colouring agent), and E621 is monosodium glutamate or MSG (a flavour enhancer).

Some additives are associated with adverse effects in sensitive individuals. For instance, certain artificial colourings linked to hyperactivity in children may carry warning labels. Many additives are harmless, but some people prefer to limit their intake of processed foods with multiple additives.

A good rule of thumb: if the ingredient list is very long or contains many words you don't recognise, the product is highly processed. Comparing ingredient lists between similar products can help you choose those with simpler, more recognisable ingredients.

Front-of-pack labelling, such as the traffic light system or Guideline Daily Amount (GDA) information, is designed for quick, at-a-glance nutritional assessment while shopping. It shows key nutrients that matter most to public health: energy, sugar, fat, saturated fat, and salt, typically for a serving or 100g portion.

Back-of-pack labelling includes the detailed nutrition information panel and the full ingredient list. This provides comprehensive information for those who want deeper insight into exactly what is in the product.

The most informed choices come from checking both. Use the front-of-pack label to quickly narrow down options (choosing those with more greens and ambers than reds), then verify your choice by reviewing the back-of-pack details, especially the ingredient list and specific nutrient values that matter to your personal dietary goals.

This two-step approach saves time while ensuring you make choices aligned with your health priorities, whether that is lowering sugar intake, managing salt for blood pressure, or increasing protein consumption.

When choosing between similar products—such as two brands of breakfast cereal or yoghurt—always compare using the "per 100g" column on the nutrition label. This ensures you are comparing like-for-like, regardless of serving size variations between brands.

Create a simple comparison: list the energy (kJ/kcal), sugars, salt, saturated fat, and fibre for each option. A healthier cereal might have 12g sugar per 100g versus 25g in a competitor, or 5g fibre versus 2g. Over time, these small differences contribute meaningfully to your overall intake of these nutrients.

Pay attention to front-of-pack labels as well. A product with more green lights is typically the better nutritional choice compared to one with more red or amber lights. However, remember that one "red" in saturated fat might be acceptable if the product is otherwise nutrient-dense (for example, nuts naturally contain high fat but also provide fibre and protein).

Consider your personal dietary goals. If you are managing blood pressure, prioritise low-salt options. If you are watching sugar intake, compare sugars first. Label literacy empowers you to make choices that align with your individual health needs rather than relying on marketing claims or brand loyalty.

The Reference Intake (RI), previously called Guideline Daily Amount (GDA), is a standardised daily intake level used across the UK and Europe as a benchmark for labelling. It represents a typical daily recommendation for an average adult consuming a 2,000 kilocalorie diet.

The label typically shows the percentage of the RI that one serving of the product provides. For example, if a product states "25% RI for sugar," it means that serving contains one-quarter of the recommended daily sugar intake. This helps you quickly understand whether a serving is a small or significant contribution to your daily nutrient intake.

Keep in mind that the RI is based on an average adult. Your personal needs may differ based on age, sex, activity level, and health conditions. A child requires fewer calories than an adult, so the RI percentages need adjustment for them. Pregnant or lactating women, athletes, or those with specific health conditions may also have different requirements.

Use the RI as a helpful starting point, but don't treat it as a universal rule. Combining RI information with your understanding of your own dietary needs allows you to make more personalised, informed food choices.

In the UK, food manufacturers are required to clearly label 14 major allergens: peanuts, tree nuts, milk, eggs, fish, crustaceans, molluscs, celery, mustard, sesame, soya, gluten (from wheat, barley, rye, oats), lupin, and sulphites (if present in concentrations above 10mg/kg). These allergens must be clearly highlighted in the ingredient list, often in bold or a different colour.

Beyond the ingredient list, many products include a "may contain" or "may contain traces of" warning, which indicates the allergen is not an ingredient but may have contaminated the product during manufacturing. This is important for people with severe allergies, as even trace amounts can trigger reactions.

When shopping for someone with food allergies, always read labels carefully, even for products you have purchased before—manufacturers sometimes change recipes and allergen sources. If a label is unclear or if a family member has a severe allergy, contact the manufacturer directly or check their website for detailed allergen information.

For those with gluten intolerance or coeliac disease, look for the "gluten-free" certification mark, which guarantees the product contains less than 20 parts per million of gluten. This level is internationally recognised as safe for most people with coeliac disease.

Ultra-processed foods (UPFs) are industrial products that are formulated primarily from substances extracted and derived from foods, plus additives designed for palatability or marketability. They typically contain very little whole food and are high in energy, sugar, salt, and unhealthy fats, whilst being low in fibre, vitamins, and minerals.

Common examples include mass-produced soft drinks, packaged snacks, instant noodles, many breakfast cereals, most take-away foods, heavily sweetened yoghurts with added sugars, and industrially produced baked goods. These foods are engineered to be highly palatable—meaning they taste very appealing—and convenient, often with long shelf lives due to preservatives and additives.

Nutritional research consistently links high UPF consumption with increased risks of obesity, type 2 diabetes, cardiovascular disease, and other chronic health conditions. This is partly because UPFs are calorie-dense, nutrient-poor, and often consumed in larger portions due to their high palatability. Additionally, the high sodium and sugar content in many UPFs can drive preference for even sweeter and saltier foods over time.

A practical approach is to check ingredient lists: if a product has more than 5-6 ingredients, contains multiple added sugars or artificial additives, or looks highly processed, it is likely a UPF. Prioritising whole foods—fresh fruits, vegetables, legumes, whole grains, nuts, and minimally processed proteins—naturally reduces UPF intake and supports long-term health.

Food label literacy is a powerful tool for supporting specific health goals. Whether your aim is to maintain stable energy throughout the day, manage blood pressure, reduce inflammation, or improve digestive health, labels provide the detailed information you need to make aligned choices.

For sustained energy, look for foods with good fibre and protein content relative to their sugar content. For blood pressure management, prioritise low-salt options (less than 600mg sodium per 100g is considered low). If you are aiming for anti-inflammatory eating, compare added sugar and saturated fat levels, choosing products lower in both. To support digestive health, select foods with at least 3g of fibre per 100g.

Track your choices over time. You might keep a simple note of the products you regularly buy and their key nutrient levels. As you become familiar with your preferred brands and their profiles, making healthier swaps becomes quicker and easier. For example, once you find a low-sugar yoghurt and wholegrain bread you enjoy, you can automatically choose them without needing to analyse the label every time.

Combine label reading with listening to your body. Notice how different foods make you feel—your energy levels, hunger patterns, digestion, and mood. Over weeks and months, you will develop intuitive understanding of which products truly support your health. Label knowledge forms the foundation, but your personal experience is the guide to sustainable, long-term health choices.