Review the food labels on packaged products to check the nutritional information, fat and sugar content.

If a product claims to be 'all natural', 'light', 'fat-free', 'reduced fat', 'no-added sugar', 'unsweetened', 'diet', 'low-joule' or 'baked not fried', check the label and compare the total kilojoules per 100 grams to standard products, as low-fat products may have more sugar and more kilojoules or vice-versa.

By law, food labels in Australia must contain a nutrition information panel and an ingredients list. Here's what they should show:

• Nutrition information panel - this shows the amount of energy (in kilojoules), and nutrient content including protein, total fat, saturated fat, carbohydrate and sugars. Measurements should be per serve and per 100 grams.
• Ingredients list - this lists the amount of ingredients by weight in descending order (highest to lowest). So if the first few ingredients listed are fat or sugar (see below for other names for these), then it is one of the major ingredients in the product and therefore likely to be high in energy.

Look for fat or sugar ingredients under different names

Fat and sugars have many disguises, so it's good to know how they may be described in the ingredients list. Here's what you might find: