Checking food labels will help you to identify hidden fats, sugars and salt in processed foods and may identify the types of fats in food. Remember that sugar-free doesn’t mean low-calorie or low-fat. Such fats may be high in both.
Also, beware of foods labelled ‘0% cholesterol’ because these foods may still have plenty of fat and calories. It can be difficult to read labels while your are out shopping so front of pack labelling was introduced to make it easier to tell what is in products at a glance. The traffic light system assigns a colour (red, amber or green) to show whether the food is high, medium or low in fat, saturated fat, salt and sugar.
Although these labels don’t guarantee that the product is perfect for your needs, they can help give you an idea of whether the product is right for you. If the food doesn’t have a traffic light label, use the nutritional information instead. Especially look at energy (calories), fat and saturated fat, per 100g or per serving.
Compare similar products and choose the brand with the lowest fat, salt an sugar. The fat content is probably the most helpful piece of information. The amount you can eat in a day depends on the total calorie intake level you are aiming for.