How to read small-print on food labels

Just what do all the facts and figures on food packaging really mean?

When you're rushing through the supermarket with a tetchy baby, it's easy to grab anything that looks healthy without studying the contents too closely. But don't be fooled by the marketing. While the ASA (Advertising Standards Authority) should ensure slogans aren't actually false, terms such as 'healthy', 'traditional' or 'full of goodness' have no legal definition, and are actually worthless.

Don't be fooled, either, by pictures of fruit, wheat sheaves or children doing sport. It's easy to think that you're buying healthy food for your little ones, when there are countless hidden health dangers in the small print. Here are some common danger signs, and some great alternatives that you can't go wrong with.

Snack attack

Many savoury snacks often contain saturated fat and trans fats, increasing the risks of high cholesterol levels and heart disease.

Then there's sugar. The average preschool-age child in the UK already has twice as much as they need everyday. The extra calories contribute to childhood obesity, and mean they're too full for more nutritious food. Sweets and cakes are obvious problem areas, but it's less easy to spot sugar hidden in fruit drinks and fruity snacks.

Additives can also be an issue. A survey of 283 children's snacks by the food company Organix found that 70% contained flavourings and a third had colourings.

Some researchers suggest that there's alink between colours such as sunset yellow (E110) and carmoisine (E122) and hyperactivity. Each additive is safety-tested, but there are concerns that eating lots of different ones every day may lead to a negative 'cocktail effect'.

The small print

The only way to know what's in the food you're buying, you need to read the labels carefully. The nutrition information panel and list of ingredients should, between them, reveal hidden fat, sugar, salt and E numbers.

Sugar

If there's more than 10g per 100g, that's a lot of sugar.

Fat

More than 20g of fat and 5g of saturated fat per 100g is a lot.

Check how much is in each portion. 1-3 year olds should have no more than 62g per day.

Glucose syrup

This is another form of sugar, as is sucrose, glucose, fructose, maltose, dextrose, fruit syrup and molasses. Honey and concentrated apple and grape juice, which are also used to add sweetness, are healthier but still damage teeth.

Partially hydrogenated vegetable oil

Products with 'hydrogenated vegetable oil' or 'partially hydrogenated vegetable oil' contain trans fats, which are worse than saturated fats.

Sodium – or salt

Try to have food with less than 1.2g salt per 100g. Sodium should be multiplied by 2.5 to get the salt level. Children aged 1-3 should have no more than 2g of salt per day, and 4-6 year olds no more than 3g. If neither sodium nor salt is shown in the nutrition panel, look for salt in the ingredients.

Flavourings

Additives including flavourings, preservatives, thickeners and emulsifiers are safe for most children. But if it contains lots, the product has probably been over-processed and is unlikely to contain many beneficial nutrients. Buy food with ingredients you recognise.