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As a parent, shopping can be difficult, especially when you have a child in tow. But it's worth taking the time when you can, to see what's in the food you're buying, so that you can make choices based not only on price, or what you like - but on the nutritional content shown on the packaging of what we buy.

So what should you be looking out for when you shop?

Understanding food labelling can be an effective way to reduce the amount of fat, sugar and salt you and your family consume. Once you know what to look for, you can quickly scan labels in the shops or online to make some healthier choices.

In the UK, many food packages use a traffic light system to help you quickly understand the fat and sugar content:

Green: Low (good choice)
Amber: Medium (okay choice)
Red: High (limit these foods but don't avoid or cut out completely).

You can download the free for an easy way to understand food labelling and make quick swaps whilst shopping.

Getting your kids involved in spotting or understanding the traffic light system may help reduce their pester power whilst shopping too!

1. Look for the traffic lights: Aim for more greens and ambers and limit reds, especially for fat, saturated fat, and sugars, but don't feel they’re forbidden as having these from time to time is absolutely fine.
2. Compare foods: Use the labels to compare similar foods and choose the one with more greens and ambers but remember, don't totally avoid the reds. You don't want to develop an unhelpful and potentially unhealthy relationship with food.
3. Check the serving size: Make sure you're looking at the correct serving size. Sometimes packages contain more than one serving.
4. Breakfast cereal: Check the total fat, saturates, and sugars. Aim for cereals with green or amber lights, especially for sugars.
5. Snacks: Compare the traffic lights on crisps, biscuits, or chocolate bars. Try to find options with more greens and ambers and ensure to include some reds from time to time too as food is not just about our health but enjoyment too!

The amount of fat that is considered healthy can vary depending on individual factors such as age, gender, physical activity level, and overall health.

If you want to cut down on sugar, try and avoid products where sugars feature near the top of the ingredients list. Sugars may be displayed as things like: cane sugar, honey, brown sugar, high-fructose corn syrup, corn syrup, fructose, sucrose, glucose, among others.

Learn more about sugar and tips to help cut down your child's sugar intake.

Finally, don’t worry too much about checking every label. Life is about balance. Tom Quinn from charity Beat says: “Cooking meals, eating dinners and going out for walks are great activities to do together as a family.”

Clinical psychologist Dr Danielle Grey says: “Use shopping trips as a learning opportunity. Talk about different food groups together and the food we need for healthy bodies… Rather than saying ‘treat’ and ‘junk’ food, support your child to understand how these form part of a balanced diet too.”

This ����ý Bitesize article can help your child understand the importance of information on food labelling.

Watch this film has further information about labelling on food and how to use it to make wise nutritional choices.

The NHS has .

Dr Chris van Tulleken takes a personal view on ultra-processed foods and how they've come to dominate food culture in his documentary Irresistible: Why we can't stop eating - available to watch on ����ý Two and iPlayer.

Advice and expertise across our Happy Family Eating content was provided by children’s dietitian Angharad Banner - an independent and NHS dietitian.