The front of a packet is advertising space. Its job is to catch your attention within seconds, create an impression, like “this is the healthier choice”, and make your decision feel easier.
The problem is that an impression is not the same as nutritional reality. Often, just a few clever words, colours and design tricks are enough to make a product seem “fit” or “healthy”, even when its ingredients or nutritional values are not very different from a more standard version.
Why the front of the packet can be misleading
1) The “health halo” effect
One positive signal, such as “high protein”, “light”, “sugar‑free”, “fit” or “zero”, can make the brain assume the product has other benefits too. For example, you may automatically think it is lower in calories, better for weight loss, made with “cleaner” ingredients and healthier overall. But those assumptions may not be true.
2) Colours and design act as shortcuts
Packaging design often creates expectations before you even read the nutrition table. For example, green or natural motifs suggest healthy, light or clean; black or minimalist design suggests premium, sporty or “zero”; and white and blue suggest light, diet or gentle.
3) Portions can create optical illusions
A product may say “only X kcal”, but this is often per portion, and the portion may be smaller than what people actually eat. That is why it is usually fairer to compare products per 100g or 100ml.
What do “high protein,” “light,” “zero,” “diet" and “fit” actually mean?
In the EU, nutrition claims are only allowed if they appear on the approved list and meet specific conditions. At the same time, most packaged foods are required to have a nutrition table showing energy, fat, saturated fatty acids, carbohydrates, sugars, protein and salt, so you can verify the claims.
High protein
This is legally defined as having at least 20% of its energy from protein. This does not mean the product must contain a specific number of grams of protein. It refers to the proportion of total energy coming from protein.
Source of protein
A product can claim to be a source of protein if at least 12% of its energy comes from protein.
Light/lite
In the EU, “light” is not just a casual marketing word. It must meet the same conditions as “reduced”. This usually means the product contains at least 30% less of a specific nutrient or energy value compared with a similar product. The packaging must also state what has been reduced, for example 30% less fat, reduced sugar, reduced energy, etc.
Zero
“Zero” on its own is not a specific official claim. In practice, manufacturers often use it to refer to “free from” claims, such as: sugar‑free (no more than 0.5g sugars per 100g or 100ml), fat‑free (no more than 0.5g fat per 100g or 100ml and energy‑free (no more than 4 kcal / 17 kJ per 100ml, usually for drinks). So whenever you see “zero”, ask: zero what?Then check the nutrition table.
Diet/fit
Words such as “diet” and “fit” are often marketing terms without one clear nutritional definition. However, in some contexts they may still be treated as nutrition claims if they imply a product is lighter, healthier or better for weight management. The key point is this: do not rely on the word itself. Check the nutrition table and ingredients.
Example: "light" vs. "fit protein" cream cheese
| Parameter per 100 g | Gervais Lightlife | Gervais FIT Protein |
| Energy | 600 kJ | 605 kJ / 146 kcal |
| Fat | 11.5g | 11.5g |
| Carbohydrate | 2.5g | 2.5g |
| of which sugars | 2.3g | not stated |
| Protein | 7.5g | 7.5g |
| Salt | 1.0g | 0.75g |
| Basic ingredients | curd ~69 %, water, salt, thickeners, lactose | curd 69 %, water, salt, thickeners, lactose |
The takeaway: different packaging can create a different impression, even when the product itself is almost the same.
How to read food packaging properly
1) Start with the nutrition table
Compare products per 100g or 100ml first. This gives you the fairest comparison. Then focus on the numbers that matter most for your goal. For example:
- For weight loss: energy, protein, fibre and satiety
- For sport: protein, energy and serving size
- For general health: salt, saturates, sugars and overall diet context
2) Check the first three ingredients
Ingredients are listed in order of quantity. This means the first few ingredients tell you a lot about what the product is mainly made from. If sugar, syrup or refined starches appear near the top, that is useful information.
3) Verify the claim
Ask yourself:
- High protein: does at least 20% of the product’s energy come from protein?
- Light: does it say what has been reduced?
- Zero: zero what? sugar, fat, calories or something else?
- Fit/diet: is this backed up by the numbers, or is it just branding?
What about “E numbers”?
E numbers are codes for food additives, such as colourings, stabilisers, preservatives and thickeners. The presence of an E number does not automatically mean a product is “bad”. Many additives are common substances and their use is regulated. A more practical approach is:
- do not treat E numbers as automatically harmful
- ask what function they serve, such as texture, stability or shelf life
- if you prefer simpler foods, look for shorter ingredient lists
- choose products with a higher proportion of the main ingredient, such as curd, oats, yoghurt or nuts
Bottom line
The front of food packaging is mainly advertising, not a nutritional recommendation. Colours, images and words such as “fit”, “diet”, “zero” or “high protein” are designed to create a good impression and make the product feel like an easy choice. But the real quality of the product is found in the nutrition table and ingredients list.
That’s why it pays to develop a simple habit: compare products per 100g/100ml, check a few key items based on your goal (energy, protein, sugars, salt, possibly fat) and look at the first ingredients in the list. Nutrition claims like “high protein” or “light” have clearer rules, but even so, it’s best to let the numbers decide, not the packaging.
