Ingredients have to be listed by the weight of the ingredient in the food, from most to least. Check the ingredients list for foods high in saturated fat, sugar and salt, especially within the first three ingredients.

Foods like cereal or yoghurt may contain fruit or dried fruit. When looking at the ingredient list, if fruit is listed before any added sugar, it is a healthier choice than if sugar is listed before fruit.

Ingredient lists must also show if there are any allergens present in the food product. For information on understanding allergen labelling read the Plain English allergen labelling (PEAL) section.

The Health Star Rating (HSR) is a label on the front of packaged food products which provides a rating between ½ and 5 stars. A higher star rating means the product is healthier compared to other brands of the same product. Having a HSR on packaged food is not compulsory.   

When comparing similar products, for example, one brand of cereal to another brand of cereal, the HSR can be a quick way to choose a healthier product. Packaged food with a HSR of 3.5 stars and above is a better choice. 

Visit Health star rating system for more information.

Food products must follow certain laws before they are allowed to have health claims on their products. A health claim shows that the product or an ingredient in the product has been shown to have a positive effect on a health outcome in humans. Three accepted health claims that can be found on a food package include: 

1. Nutrition content claims refer to a certain amount of an ingredient in a food product, for example, milk may have a claim saying it is a good source of calcium.
2. General health claims can be made after extensive research has shown an impact of a food or nutrient on overall health, such as calcium helping to develop strong teeth and bones.
3. High-level health claims can be made when there is extensive research showing a food or nutrient has an impact on a serious disease, for example, diets high in calcium may reduce the risk of osteoporosis.

Allergen labelling on food products began in 2021. By February 2024, food manufacturers and businesses must have plain English allergen labelling (PEAL) on food products. Stock without the new PEAL will not be allowed on shelves for purchase from February 2026. During this transition, it is important to understand the difference in labelling to make safe food choices for children with allergies.

Some foods and substances have been assessed by the Food Standards of Australia and New Zealand (FSANZ) and are deemed suitable for people who have allergies. These products are exempt from the allergen declaration.

Plain English allergen labelling requires allergen information to be declared in a certain way. Some of the changes include:

• plain English words used for allergens
• allergens to be bolded in format
• general terms like nuts or tree nuts cannot be used and specific nut types must be named - cashew, hazelnut, almond
• general terms like cereals cannot be used and specific cereal types must be named - oats, wheat
• wheat must still be declared even if it does not contain gluten
• size font of allergens must be the same as other text
• declaration of allergens used in processing aids
• shellfish being replaced by two separate categories - crustacean and mollusc
• a 'contains' summary statement placed near the ingredients list
• a separate allergen statement in addition to allergens declared in the ingredients list.

Visit Food Standards of Australia and New Zealand for more information on allergen labelling requirements. 

See Food Allergy Aware for more information on allergen information.