Check nutrition labels
The nutrition labels on food packaging can help you to cut down on total fat and saturated fat.
Labels containing nutrition information are usually on the back of food packaging. This label will often tell you how much fat and saturated fat is contained in 100g of the food, and sometimes the amount per portion or per serving.
Some packaging also displays nutrition labels on the front, which give at-a-glance information on specific nutrients. These labels may contain information on Guideline Daily Amounts (GDAs) and/or traffic light colour coding to help you make healthier choices.
When traffic lights are used, red means 'high'. Leave red foods for the occasional treat, and aim to eat mainly foods that are green or amber.
Total fat
So what counts as high-fat and low-fat?
- High: more than 20g of fat per 100g. May display a red traffic light.
- Low: 3g of fat or less per 100g. May display a green traffic light.
Saturated fat
Look out for "saturates" or "sat fat" on the label: this tells you how much saturated fat is in the food.
- High: more than 5g saturates per 100g. May display a red traffic light.
- Low: 1.5g saturates or less per 100g. May display a green traffic light.
If the amount of fat or saturated fat per 100g is in between these figures, that's a medium level, and may be colour coded amber.
What "lower fat" really means
Just because a food packet contains the words "lower fat" or "reduced fat" doesn't necessarily mean it's a healthy choice.
The lower-fat claim simply means that the food is 30% lower in fat than the standard equivalent. So if the type of food in question is high in fat in the first place, the lower-fat version may also still be high in fat.
For example, a lower-fat mayonnaise is 30% lower in fat than the standard version, but is still high in fat.
Also, foods that are marked "lower fat" or "reduced fat" aren't necessarily low in calories. Often the fat is replaced with sugar, and the food may end up with the same, or an even higher, calorie content.
To be sure of the fat content and the calorie content, remember to check the nutrition label on the packet.
Find out more about nutrition labels and how they can help you choose between products.