Reading food labels is essential for making healthier choices. The traffic light system provides an easy way to identify whether a product is high, medium, or low in key nutrients:
Reading food labels is one of the simplest yet most effective ways to make healthier choices when shopping. With so many products on the shelves, marketing claims like “low fat,” “high protein,” or “natural” can be misleading. Instead of relying on packaging buzzwords, checking the nutritional information and ingredient list can help you make more informed decisions about what you’re putting into your body.
One of the easiest ways to assess a product’s health impact is by using the traffic light system, which is widely used on food packaging. This colour-coded system quickly shows whether a product is high, medium, or low in key nutrients:
- Red (High): Indicates a high level of sugar, fat, or salt. These foods should be consumed in moderation or avoided when possible, especially if you’re aiming for a balanced diet.
- Amber (Medium): A neutral rating, meaning the product contains a moderate amount of sugar, fat, or salt. These can be included in your diet but should be balanced with healthier options.
- Green (Low): The best choice when it comes to nutrition. Foods with mostly green ratings contain low levels of sugar, fat, and salt, making them the healthiest options for regular consumption.
When checking the nutritional values, focus on the per 100g information rather than the per-serving breakdown, as serving sizes can vary between brands. The key factors to consider include:
- Calories: Helps manage energy intake, whether your goal is weight loss, maintenance, or muscle gain.
- Sugars: Watch out for added sugars, which can contribute to weight gain, energy crashes, and increased cravings.
- Fats: Pay attention to saturated and trans fats, as high intake can impact heart health. Healthier fats from sources like nuts, seeds, and olive oil are preferable.
- Salt: High sodium intake is linked to increased blood pressure and other health issues, so opting for lower-salt options is beneficial.
Taking a few extra seconds to read labels can make a huge difference in improving your diet and supporting your fitness goals. The more you practise, the easier it becomes to identify better choices. If you need help understanding nutrition labels or structuring a diet that works for you, Welwyn Fitness is here to guide you on your journey.
