Demystifying the UK Traffic Light System
One of the most recognisable features on many UK food products is the voluntary front-of-pack (FOP) traffic light label. This colour-coded system provides an at-a-glance guide to the levels of fat, saturated fat, sugars, and salt in a product. Understanding what each colour signifies is key to making quick, informed decisions while shopping.
- Green: Means the food is low in that particular nutrient. The more green lights, the healthier the choice. Products with mostly green lights are suitable for regular consumption.
- Amber: Indicates a medium level of the nutrient. These foods are neither high nor low and can be eaten most of the time. They strike a balance that fits well within a healthy, balanced diet.
- Red: Signals a high level of the nutrient. Foods with a red light should be eaten less often and in smaller amounts. They are a signal to limit your intake.
Many products will feature a mix of colours, such as a green for fat but a red for sugar. This allows you to identify areas where the food is healthier or where it might need to be consumed in moderation.
Deciphering the Ingredient List and Allergen Information
Beyond the traffic lights, the mandatory information on the back or side of the packaging offers a detailed look into the food's composition. The ingredients list is an invaluable tool for understanding what you're eating.
The Golden Rule of Ingredients
By law, ingredients are listed in descending order of weight. This means the ingredient that makes up the largest proportion of the product is listed first, and the smallest is at the end. If sugar, fat, or salt appear near the top of the list, it's a clear sign they are a major component of the food. This rule helps expose products that may seem healthy but are in fact dominated by less desirable ingredients.
Navigating Allergens and 'Natasha's Law'
For those with allergies, the ingredients list is critical. The UK requires that 14 common allergens are clearly emphasised within the ingredients list. This is often done by using a different font style, such as bolding the allergen. The 14 allergens include cereals containing gluten, milk, eggs, nuts, and soy. Since October 2021, 'Natasha's Law' has also mandated full ingredient and allergen labelling on prepacked food for direct sale (PPDS), such as sandwiches sold in a shop. This provides crucial, life-saving information for consumers.
What About 'May Contain' Warnings?
Precautionary allergen labelling, like 'may contain nuts,' is used where there is an unavoidable risk of cross-contamination during the manufacturing process. It is not a substitute for good hygiene practices, but a necessary warning for individuals with severe allergies. If you have a severe allergy, it is advisable to avoid products carrying this warning.
Comparing Nutritional Values: Per 100g vs. Per Portion
Food labels typically display nutritional information in a table, providing values both per 100g (or 100ml) and per portion. While the 'per portion' data is useful for a quick glance, comparing products side-by-side using the 'per 100g' column is far more accurate. This is because manufacturers' definitions of a 'portion' can vary significantly.
Comparison Table: Two Cereal Brands
| Nutrient | Brand A (per 100g) | Brand B (per 100g) |
|---|---|---|
| Energy | 1550 kJ / 370 kcal | 1600 kJ / 382 kcal |
| Fat | 1.8g | 3.5g |
| Saturates | 0.5g | 0.9g |
| Sugars | 24g | 12g |
| Salt | 1.1g | 0.8g |
In the table above, Brand A appears lower in energy, fat, and saturates. However, Brand B is significantly lower in sugars and salt, making it the healthier choice in these areas, despite a slightly higher calorie count.
The Meaning Behind Dates: 'Use by' vs. 'Best before'
Food products in the UK are marked with either a 'use by' or 'best before' date, which serve very different purposes.
- Use by date: This date is about food safety. It is found on perishable items like meat, fish, and dairy. It is illegal to sell food past this date, and it can be dangerous to consume, even if it looks and smells fine.
- Best before date: This date relates to food quality, not safety. It's used on non-perishable items like frozen foods, dried goods, and tinned products. The food may still be safe to eat after this date, but its flavour and texture might not be at their best.
Decoding Health Claims and E-Numbers
Health Claims
Labels often feature voluntary claims like 'low fat' or 'high in fibre'. These are regulated and must meet specific criteria. For example, a 'low fat' product must contain 3g or less of fat per 100g. Be wary of claims like 'reduced sugar,' as this simply means it has 30% less than a standard version, and the overall sugar content may still be high. Reading the full nutritional information is always the most reliable approach.
Understanding E-Numbers
E-numbers are codes for food additives that have been approved for use within the UK and EU. They can refer to a wide range of substances, from natural preservatives like Vitamin C (E300) to artificial colours or flavour enhancers. Some people choose to avoid E-numbers, but they have all undergone safety testing. Identifying them on the ingredient list allows for further research if needed.
Conclusion
Navigating food labels in the UK empowers you to take control of your dietary choices. By understanding the traffic light system for a quick overview, reading the ingredients list for a detailed breakdown, and comparing nutritional information accurately, you can make more informed decisions. Remember the crucial difference between 'use by' and 'best before' dates for safety and be savvy about manufacturer health claims. With these skills, you can confidently choose products that align with your health and dietary goals. For further information and official guidance on UK food labelling regulations, consumers can consult the Food Standards Agency website.
