If you’ve ever stood in the supermarket staring at a food packet and wondering what on earth all the numbers mean, you’re not alone. Trying to read food labels decoded: how to understand them without the confusion can help. You want to make healthier choices for yourself and your family, but those labels can feel like they were written in another language. At Fitness n Motion Health Centre, we love helping you feel confident in your choices, so this guide keeps things simple. You’ll learn what matters, what doesn’t, and how to spot healthier swaps without getting lost in the fine print.
Why food labels feel confusing
You walk into the shops planning to grab something quick and simple. Then you turn a packet around and see a panel filled with percentages, kilojoules, grams of everything, and a handful of bold claims on the front. It’s easy to feel overwhelmed. The good news is that you only need to focus on a few key areas. Once you know what to look for, the whole thing becomes much easier.
What the numbers actually mean
Every packaged food must show nutrition information, usually in two columns. One column shows numbers per serve and the other shows numbers per 100 grams. Understanding food labels decoded: how to interpret them without the confusion is crucial. The per serve numbers change depending on what the company chooses as a serving size. The per 100 grams numbers are the more useful ones because they let you compare similar products.
Below are the main things you want to check.
Energy
Energy is shown in kilojoules. You don’t need to memorise exact targets. You just want to use this number to compare similar foods. If two yoghurts have roughly the same ingredients, the one with fewer kilojoules will usually be lighter.
Fat
You want to look at total fat and saturated fat. Total fat tells you the overall amount, while saturated fat tells you how much of it is the less helpful kind. Aim to choose products under about three grams of saturated fat per 100 grams when you can. This gives you an easy benchmark without making shopping a maths assignment.
Sugar
Sugar is one to watch because it can creep into foods that don’t need much sweetness. If a product has more than fifteen grams of sugar per 100 grams, it’s on the higher side. Items with less than ten grams are a better pick. Check the ingredients list to see if the sugar comes from fruit or dairy, which is usually less concerning than added sugar. This is part of decoding food labels: how to read them without confusion.
Salt
Salt appears as sodium. Most of us get more sodium than we realize. Aim for products with less than four hundred milligrams of sodium per 100 grams when possible. Food labels decoded: learn how to properly read them without the confusion. If you pick a few lower sodium items each week, you’ll naturally build healthier habits without feeling like you gave anything up.
Marketing tricks to ignore
Food companies are clever, and you’ll see many labels designed to make you feel like a product is healthier than it really is. You don’t need to fall for these. Here are some common phrases that sound good but don’t always mean much.
“All natural”
This sounds wholesome, but it doesn’t tell you anything useful about sugar, fat, or salt. Always turn the packet around and check the numbers.
“Low fat”
Low fat can still mean high sugar. Some products remove fat and add sugar to improve taste. Use the nutrition panel instead of trusting the front of the pack.
“No added sugar”
This usually means the food still contains natural sugar. It might still be high in total sugar. Check the per 100 grams line so you can see the real amount.
Pictures of fruit or farms
A farm scene on the front doesn’t mean the product is healthy. It’s just clever design. Ignore the image and focus on the facts.
Simple healthier swaps you can make
You don’t need a full pantry overhaul—stick with small swaps that accumulate.
- Choose yoghurt with less than ten grams of sugar per 100 grams instead of the sweetened versions.
- Pick wholegrain crackers instead of flavoured snack biscuits with long ingredient lists.
- Swap sugary cereals for oats or low sugar wheat biscuits.
- Look for bread with fewer than four hundred milligrams of sodium per 100 grams.
- Try tomato sauces with no added sugar and lower sodium levels, which can still taste great.
You can make smarter choices without stress
Once you get used to checking the per 100 grams numbers, food labels start feeling like friendly guides rather than confusing tables. This is the essence of food labels decoded: how to read them without confusion. You don’t need to be perfect. You just need to know what matters most. At Fitness n Motion Health Centre, we’re here to help you build habits that feel natural and supportive, not restrictive or confusing. Next time you grab something off the shelf, you’ll feel more confident reading the label and choosing what suits your goals.
If you ever want help understanding your food choices or building a plan that works for you, our friendly family team is always here to support you.
Click here to read more about Simple Nutrition Tips for a Healthier You
