With so much nutrition information on food packaging, it can be hard to know what actually matters when choosing products at the supermarket. Health stars, protein claims, low-fat labels and “no added sugar” messaging can all be useful at times, but they can also be confusing - and sometimes misleading.

In this episode of Diet Notes, Susie shares exactly what she looks for when comparing packaged foods as a dietitian. From checking the ingredient list first, to understanding carbohydrates, added sugars, saturated fat, protein, sodium and additives, this episode offers a practical guide to making better food choices without getting caught up in marketing claims.

Susie explains why the “best” product depends on the food category, why shorter ingredient lists are usually a good sign, and why high-protein processed foods are not always as healthy as they sound. She also breaks down some useful benchmarks, including carbohydrate serves, added sugar targets, saturated fat guidelines and sodium levels to watch for in soups, sauces, frozen meals and fast food.

In this episode, we cover:

• Why health star ratings are not always the most reliable guide
• The first thing Susie checks on every food label
• How to use carbohydrates per serve to understand how “dense” a food is
• Why “no added sugar” matters more than total sugar in some dairy and fruit products
• What to look for when comparing fats and saturated fats
• Why high-protein snack bars, wraps and meals can still be calorie-dense
• When sodium becomes a red flag
• The additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and colours
• Why there are often only a small handful of genuinely standout supermarket products

Whether you feel overwhelmed in the supermarket aisle or simply want to make smarter choices for yourself and your family, this episode will help you understand which numbers matter - and which front-of-pack claims to take with a grain of salt.