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There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar, or not. Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food.
Colour-coded nutritional information, as shown in the image above, tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt. If you buy a food that has all or mostly green(s) on the label, you know straight away that it's a healthier choice. Most pre-packed food products also have a list of ingredients on the packaging or on an attached label.


Ingredients are listed in order of weight, so the main ingredients in the packaged food always come first. In the above Nutrition Label for the half pizza the total percentage of calories, sugar, fat, saturated fat, and salt is 140. For example, the image below shows the back of pack nutrition label on a loaf of white bread. Amber means neither high nor low, so you can eat foods with all or mostly amber(s) on the label most of the time. That means that if the first few ingredients are high-fat ingredients, such as cream, butter or oil, then the food in question is a high-fat food.


But any red(s) on the label means the food is high in fat, saturated fat, salt or sugars and these are the foods we should cut down on.



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