UK Level 2 Health & Nutrition

Energy — in both kJ and kcal

Fat — total

Saturated fat

Carbohydrate — total

Sugars

Protein

Salt

Must be displayed per 100g or 100ml. Fibre, vitamins, and minerals are optional additions.

Total fat: 70g per day

Saturated fat: 20g per day

Total sugar: 90g per day

Free sugars: 30g per day (same for male)

Salt: 6g per day (same for male)

Energy: 2,000 kcal per day

Total fat: 95g per day

Saturated fat: 30g per day

Total sugar: 120g per day

Free sugars: 30g per day (same as female)

Salt: 6g per day (same as female)

Energy: 2,500 kcal per day

Higher than female because men have greater body mass, more muscle, and higher metabolic rates.

Fat: Low ≤3g · High ≥17.5g · Medium = in between

Sugar: Low ≤5g · High ≥22.5g · Medium = in between

Salt: Low ≤0.3g · High ≥1.5g · Medium = in between

Traffic light labelling is voluntary on UK products but widely used on front of pack to help consumers make quick choices.

Protein = 4 kcal per gram

Carbohydrate = 4 kcal per gram

Fat = 9 kcal per gram — most concentrated

To convert kcal to kJ: multiply by 4.2

Protein: 5g × 4 = 20 kcal

Fat: 0.4g × 9 = 3.6 kcal

Carbs: 15g × 4 = 60 kcal

We use the label's macronutrient figures (e.g. 5g protein), NOT the full 100g — because only part of the 100g is each nutrient.

Protein: 7g × 4 = 28 kcal

Fat: 0.9g × 9 = 8.1 kcal

Carbs: 84g × 4 = 336 kcal

Very high in carbohydrates — dominates the energy calculation. Low in fat.

Protein: 6.1g × 4 = 24.4 kcal

Fat: 31g × 9 = 279 kcal

Carbs: 53g × 4 = 212 kcal

Fat contributes the most energy by far. Most energy dense of the three products.

Fat: 0.4g → LOW (threshold ≤3g)

Sugar: 4.4g → LOW (threshold ≤5g)

Salt: 0.6g → MEDIUM (between 0.3g and 1.5g)

Good everyday choice. Counts as 1 of 5 A Day. Provides protein and fibre.

Fat: 0.9g → LOW (threshold ≤3g)

Sugar: 8g → MEDIUM (between 5g and 22.5g)

Salt: 1.1g → MEDIUM (between 0.3g and 1.5g)

Perceived as healthy but medium in both sugar and salt. Salt content higher than many people realise.

Fat: 31g → HIGH (threshold ≥17.5g)

Sugar: 0.4g → LOW (threshold ≤5g)

Salt: 1.3g → MEDIUM (between 0.3g and 1.5g)

High in fat and very energy dense at over 500 kcal per 100g. Occasional treat only.

When fat is removed, manufacturers often add extra sugar or salt to restore flavour.

Consumers assume the product is healthy overall and may consume larger portions.

Product may still be high in sugar and calories despite the low fat claim.

Can contribute to weight gain and poor health if over-consumed.

Terms like "natural," "wholesome," or "no artificial ingredients" are not regulated nutritional claims.

A product can be labelled natural while still being high in fat, sugar, and salt.

Used primarily as marketing tools to influence purchasing decisions.

Always check the full nutrition label rather than relying on front of pack descriptions.

Not consumed as food on their own — added during manufacturing or processing.

Used to improve appearance, taste, texture, shelf life, or safety of a product.

In the UK all permitted additives must be approved and are identified on labels by name or E number.

Prevent oxidation of fats and oils which causes rancidity, discolouration, and loss of flavour.

Extend shelf life, reduce food waste, and maintain appearance and taste during storage.

Restore colour lost during processing or enhance existing colour to make products more appealing.

Improves appearance, attracts consumers, and maintains colour consistency across batches.

Stimulate taste receptors to make flavours more pronounced without adding flavour themselves.

Allows manufacturers to use less natural ingredients while maintaining strong flavour and palatability.

Substitute for sugar — provide sweetness without the same calorie content.

Can be artificial (aspartame E951) or natural (stevia).

Reduces calorie and sugar content — suitable for people managing weight or blood sugar such as type 2 diabetics.

Emulsifiers allow oil and water to mix and remain blended rather than separating.

Stabilisers maintain texture and consistency throughout the product's shelf life.

Improves texture, consistency, and appearance while extending shelf life.

Prevent or slow the growth of bacteria, mould, and yeast in food and drink.

Extends shelf life, reduces food waste, improves food safety, and allows longer distance transport and storage.

Full name: The Food Additives, Flavourings, Enzymes and Extraction Solvents Regulations 2013.

Controls which additives are permitted for use in UK food and drink products.

Specifies maximum permitted levels for each additive and the food categories in which they may be used.

Ensures only approved, safety-assessed additives can be included in food sold in the UK.

Main European Union regulation governing food additives prior to Brexit.

Established a unified approved list of additives permitted across all EU member states.

Specified conditions and maximum levels of use for each approved additive.

Although the UK has left the EU, this regulation formed the basis of current retained UK food additive law.

Recommendation: at least 5 portions of fruit and vegetables daily.

One portion = 80g of fresh, frozen, canned, or dried fruit or veg.

Orange juice counts as maximum one portion regardless of quantity.

Diary showed only one portion — orange juice at breakfast. No vegetables consumed.

Improvement: add salad to lunch and vegetables to evening meal daily.

Starchy foods present at most meals — cereal, bread, pasta.

White bread and regular pasta chosen rather than wholegrain alternatives.

Improvement: switch to wholemeal bread and wholegrain pasta for more fibre and B vitamins.

Cornflakes with semi-skimmed milk provides carbohydrates and calcium — reasonable start.

Cornflakes are medium in both sugar and salt.

Improvement: switch to porridge or wholegrain cereal for more nutritious and filling breakfast.

High fat choices included: cheese, crisps, chocolate bar, garlic bread, and ice cream.

Saturated fat intake likely above recommended maximum.

Improvement: reduce portion sizes, choose lower fat alternatives, grill instead of fry.

Cola, chocolate bar, biscuits, ice cream, and sugar in tea all contributed high free sugar intake.

Likely exceeding the recommended maximum of 30g of free sugars per day.

Improvement: replace cola with water, reduce biscuits and chocolate to occasional treats.

Ham, cheese, crisps, garlic bread, and bolognese sauce all contain significant salt.

Daily intake likely close to or exceeding recommended maximum of 6g.

Improvement: choose low salt alternatives, cook from scratch, avoid processed meats.

No fish consumed on this day.

Recommendation: two portions of fish per week, one of which should be oily.

Missing omega-3 fatty acids, protein, iodine, and vitamin D from oily fish.

Improvement: add salmon or mackerel to at least two meals per week.

Only one glass of water consumed throughout the day.

Remaining fluids from coffee, tea, and cola — sugar and caffeine sources.

Falls significantly short of recommended 6 to 8 glasses per day.

Improvement: replace sugary drinks with water throughout the day.