Nutrition labels and what the food industry don’t want you to think about!
- Gillian Bleakley BSc, DipHE, PDA
- Apr 1
- 4 min read
Updated: Apr 6
Have you ever picked up a food product, glanced at the nutrition label, and felt completely lost? You’re not alone. Understanding food labels can help you make healthier choices, but they often seem like a confusing mix of numbers and percentages. In this guide, we’ll break it down simply, covering the front-of-pack traffic light system and the detailed back-of-pack nutrition information so you can make informed decisions about what you eat.
Front-of-Pack Labels: The Traffic Light System
In the UK, many food products use a traffic light system on the front of the pack. This quick-glance label makes it easy to see if a food is high, medium, or low in certain nutrients. Green indicates a low amount and is the healthiest choice. Amber means a moderate amount, which is fine in moderation. Red signals a high amount, meaning the food should be eaten less often or in smaller portions.
The traffic light system highlights four key nutritional values per 100g of food. The following table explains how these are classified:
Nutrient | Green (Low) | Amber (Medium) | Red (High) |
Fat | ≤3g | 3.1-17.5g | >17.5g |
Saturated Fat | ≤1.5g | 1.6-5g | >5g |
Sugars | ≤5g | 5.1-22.5g | >22.5g |
Salt | ≤0.3g | 0.31-1.5g | >1.5g |
Choosing products with more green indicators and limiting those with red ones can help improve your diet.
Back-of-Pack Nutrition Information
While the front-of-pack label provides a quick overview, the back of the pack gives a full breakdown of the nutrients in a product. Here’s what to focus on:
Energy, usually listed as kcal (calories) and kJ (kilojoules), is provided per 100g/ml and per serving. This helps you understand how much energy the food provides, which is important for weight management.
Macronutrients include fat, carbohydrates, and protein. Total fat and saturated fat should be monitored, as too much saturated fat can increase cholesterol levels. Carbohydrates include sugars, so look for "of which sugars" to check for added sugars. Protein is essential for muscle repair and growth.
Fiber and salt are also important to consider. Aim for at least 30g of fiber per day for good digestion. Too much salt (sodium) can lead to high blood pressure, so keeping an eye on this value is crucial.
Reference intakes (RIs) or percentage daily values indicate the percentage of an adult’s daily recommended intake for each nutrient. These are based on an average adult diet of 2,000 kcal per day.
Additives and preservatives are also worth checking on food labels. Many processed foods contain artificial additives to enhance flavour, texture, or shelf life. Some common additives include artificial sweeteners, flavour enhancers like monosodium glutamate (MSG), and preservatives such as sodium benzoate. While many of these substances are considered safe in small amounts, they can have negative effects on health when consumed regularly. Some additives and preservatives have been linked to inflammation, digestive issues, and even potential long-term health risks such as metabolic disorders.
Ultra-processed foods often contain a range of artificial ingredients, including emulsifiers, hydrogenated oils, and high-fructose corn syrup, which can contribute to increased inflammation in the body. Frequent consumption of these ingredients has been associated with a higher risk of obesity, heart disease, and insulin resistance.
To make healthier choices, look out for labels listing artificial colourings (such as E-numbers), trans fats, excessive sodium, and added sugars. Avoiding highly processed ingredients and opting for foods with fewer artificial additives can help support overall health and well-being.
Manufacturers add additives and preservatives to food products for several reasons, including enhancing flavour, improving texture, extending shelf life, and maintaining consistency. Preservatives help prevent spoilage caused by bacteria, mould, and yeast, while emulsifiers and stabilisers improve texture and appearance. Artificial sweeteners and flavour enhancers make food taste more appealing, especially in low-calorie or processed products.
However, frequent consumption of these additives can have negative health consequences. Some preservatives, such as nitrates and nitrites in processed meats, have been linked to an increased risk of certain cancers. Artificial sweeteners can impact gut health and metabolism, while emulsifiers and hydrogenated oils have been associated with inflammation and digestive issues. Ultra-processed foods, which often contain multiple additives, have been linked to obesity, heart disease, and insulin resistance. Watching out for these ingredients on food labels can help consumers make healthier choices and avoid potential long-term health risks.
Many processed foods are designed to trigger the brain’s reward system, making consumers crave them repeatedly. Ingredients like high-fructose corn syrup, artificial flavour enhancers (such as MSG), and excessive salt stimulate dopamine release, a neurotransmitter linked to pleasure and reward. This can lead to habitual consumption and, in some cases, dependency on processed foods.
Ultra-processed foods are also engineered for an ideal balance of sugar, fat, and salt—sometimes called the “bliss point.” This combination makes food more palatable, reducing the natural signals of fullness and encouraging overeating. Additionally, emulsifiers and stabilisers create appealing textures that further enhance the eating experience, making these products difficult to resist.
Frequent consumption of these highly processed foods has been linked to health issues such as obesity, metabolic disorders, and chronic inflammation. By being aware of these tactics, consumers can make more informed choices and prioritise whole, minimally processed foods for better health.
How to Use This Information to Make Better Choices
When shopping, compare products by checking labels on similar items. Be mindful of portion sizes, as some serving sizes may be unrealistic. Look out for hidden sugars and salt, as ingredients like sucrose, glucose, fructose, and maltose are all forms of sugar. Choosing foods high in fibre can also help you feel fuller for longer.
Final Tip: Don’t Be Fooled by Marketing
Terms like “low fat”, “light”, or “natural” don’t always mean healthy. A product labelled as “low-fat” might still be high in sugar, so always check the full label before deciding.
By understanding both front and back-of-pack labels, you can take control of your food choices and build a healthier diet.
Next time you’re in the supermarket, take a moment to read a label—you might be surprised by what you find.
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