Know the rules

Food labelling is strictly governed by law and manufacturers can't just say what they like on labels. For example, a food can't claim to be 'reduced calorie' unless it is much lower in calories than the usual version.

Highs and lows

When you see health and nutrition claims on food labels you need to view them with caution, as they aren't yet all defined in law. This means that they can mean different things on different food products.

The term 'low-fat' is an example of a claim that has been defined. It means the product should contain no more than 3g of fat per 100g. Whereas claims such as 'helps maintain a healthy heart' have yet to be defined.

The Food Standards Agency is working on new rules so the only claims allowed will be those defined in law, this will make it easier for people to trust the sorts of claims we see on food labels.

In the meantime, you will need to try to check the claims yourself by looking at the nutrition panel and by checking the ingredients list.

Pictures

The pictures on packets and labels must not be misleading. A raspberry yoghurt that gets its flavour from artificial flavouring, and not from fruit, is not allowed to have a picture of raspberries on the pot.

Descriptions

It's illegal for labels to have false information or misleading descriptions, but a few well-known foods are allowed to keep their names because we know what they are.

We know, for example, that swiss rolls don't have to come from Switzerland or Yorkshire pudding from Yorkshire, and cream crackers don't have to contain cream.

But if something we expect to come from a specific place - such as Cornish clotted cream - isn't made there, the label must say where it's made.

Advice on labels

It's important to pay particular attention to:

• date instructions, such as 'use by' and 'best before' - to avoid or reduce the risk of food poisoning
• defrosting and cooking times - to make sure that any harmful bugs are killed
• storage instructions and directions for preparing food - because correct handling can protect us against food poisoning

But you don't need to worry if the 'display until' date has been reached. This is an instruction to shop staff. Just check the 'use by' or 'best before' dates instead.

And remember, don't eat or cook anything you're not sure about. If in doubt - throw it out.