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Food facts

Change4Life is here to help your family be healthier and happier. Find out more about what's really in the food your family eats

Food facts

Salt

Could you be eating more salt than you realise? Find out how to cut back when you're cooking – and doing the shopping – with our simple salt swaps.
Food facts

Saturated fat

Do you know the difference between healthy and unhealthy fats? Here are some handy tips for making the right choices at breakfast, lunch and teatime.
Food facts

Food labels

Find out what to look out for on food labels and make healthier choices for the whole family.
Food facts

Sugar

Are you worried about the amount of sugar in your kids' favourite drinks and snacks? Get the facts and some top tips to help you make smart choices!
Food facts

Lower sugar drinks for kids

Try our simple tips and easy drink swaps to help you give your kids lower sugar drinks and prevent tooth decay.
Food facts

Quick and easy snack ideas

Loads of simple ideas for home-made snacks, plus tips to help you pick up healthier packaged snacks in the shops.
Food facts

Sugar swaps for kids

Find simple ideas to reduce kids' sugar intake and easy ways to make a swap when you next shop.
Food facts

5 A Day

All you need to know about 5 A Day for the whole family – portion sizes, top tips, and what fruit and veg counts.
Food facts

Takeaway and ready meal tips

Easy tips to make healthier takeaway and ready meal choices for your family, plus delicious "fakeaway" recipes for you to try.

Make a swap when you next shop

We know kids love sugary things. But too much sugar can lead to serious diseases like type 2 diabetes, which people are getting younger than ever before, and heart disease.

We've got an easy way to cut back on sugar, with lower sugar swaps on the things we eat every day.

That means kids get less sugar, but are still happy!

Sugar swaps for kids

Do you know what's in these family favourites?

Flip to reveal

Ice cream

Yikes! Ice cream has a whopping 5 cubes of sugar!
Flip to reveal

Cereal bar

Woah! Just one cereal bar has 3 cubes of sugar!
Flip to reveal

Chocolate bar

Woah! Just one chocolate bar has 6 cubes of sugar!
Flip to reveal

Fun-sized sweets

One bag of fun-sized sweets has 5 cubes of sugar!
Flip to reveal

Yoghurts

Woah! Just one pot of sugary yoghurt has 6 cubes of sugar!
Flip to reveal

Juice drink

Juice drinks don't contain any sat fat or salt, but just one pouch has 2 cubes of sugar!

* 1 sugar cube = 4g sugar