Community Area
Label Decoder: What To Look For
Reading the list of ingredientsThe ingredients are listed in a descending order. The first ingredient mentioned will make up the majority of the product.
Other things to look out for:
Salt and Sodium
The Recommended Daily Allowance (RDA) of salt and sodium for children are below:
1 to 3 years: 2 g salt a day (0.8g sodium)
4 to 6 years: 3g salt a day (1.2g sodium)
7 to 10 years: 5g salt a day (2g sodium)
11 and over: 6g salt a day (2.4g sodium)
Try and go for 'no added salt' products where possible and when looking at labels, make sure you know the right quantities of each: 1g salt = 0.4g sodium. To convert salt to sodium - divide by 2.5. To convert sodium to salt - multiply by 2.5.
Sugar
Sugars which occur naturally in food such as fruit and milk don't need to be cut down on. However, food which contains added sugars should be reduced as they cause tooth decay, particularly if you have them between meals. When shopping, look for the different types of sugar in food and choose carefully!
The following are all names for sugar and products which contain these should be eaten sparingly as they have no nutritional value: white sugar, brown sugar and molasses, dextrose, maltose, corn syrup, corn sugar, lump sugar and crystalline dextrose.
Honey from a reputable source can be a healthy replacement for sugar, but should still be used sparingly.
Fats
Fats give us energy and help us to absorb some vitamins, however there are good and bad fats. Saturated fats are the ones we need to watch out for. They raise cholesterol and can block up the arteries to the heart and can be found in sausages, pastry, cakes and biscuits. Good fats are unsaturated fats, also known as polyunsaturates and monounsaturates. These can be found in oily fish, nuts, seeds, avocados, sunflower, rapeseed, olive oil spreads and vegetable oils. Omega 3 fatty acids are also really good for us and can be found in oily fish, such as salmon, mackerel and herring.
Remember that the amount you eat of a particular food affects how much fat you will get from it.
'Traffic light' system
The Food Standards Agency* have introduced a traffic light food labelling scheme. Some manufacturers have adopted this scheme as it helps shoppers 'decode' whether a food is healthy or not. Always remember that all foods are acceptable in the right quantities if they are part of a balanced diet.
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The food is high in a given nutrient, usually fat, but check the packaging (the label will indicate what nutrient it is high in). You should eat these foods sparingly. (1-2 times per week). |
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This type of food should be eaten in moderation (3-4 times per week). |
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A green traffic light indicates a healthy choice and can be eaten regularly. |
Red Tractor scheme
The Red Tractor logo guarantees the food you are buying is of good quality and has been produced to a high standard. The scheme covers chicken, pork, lamb, beef, fruit, vegetables, salad, flour, sugar and dairy products. The scheme is managed by a not-for-profit organisation. In order to be eligible for a licence to display the logo on products, the packer has to meet a set of criteria including food safety and hygiene, traceability, production methods, and all the ingredients have to come from assured farms.
* The Food Standards Agency is an independent Government department set up by an Act of Parliament in 2000 to protect the public's health and consumer interests in relation to food. For more information please contact www.food.gov.uk
