Glossary

What's in food

Free sugars

Sugars added to foods and drinks by manufacturers or at home, plus the sugars naturally present in honey, syrups and fruit juices. The WHO advises that they provide less than 10% of total energy intake, ideally less than 5%.

Sodium

An element that is part of table salt. Less than 5 g of salt a day equals less than 2 g of sodium. Some packs list sodium rather than salt.

Fibre

The part of plant foods that is barely digested but helps your gut work and makes you feel full. There is plenty of it in vegetables, fruit, pulses and wholegrain foods.

Wholegrain

A grain product that keeps all parts of the grain, including the outer layer. Wholegrain cereals, bread and pasta contain more fibre than products made from refined grain.

What's on the pack

Ingredients

The list of what a product contains. Ingredients are listed in descending order by weight: whatever there is most of comes first.

Nutrition information

Details of how much protein, fat and carbohydrate a product contains. It is usually given per 100 g, which makes comparison easy.

Energy value

The amount of energy the body gets from a food. It appears on the pack next to the nutrition information. For everyday choices, looking at ingredients and variety is more useful than counting.

Allergen

A substance that causes an allergic reaction in some people. Common allergens are highlighted in the ingredient list. If you have an allergy, follow your doctor's advice.

Ultra-processed foods

Industrially made products with many added ingredients, in which the original food is hard to recognise. They often contain a lot of salt, sugar and fat.

Your relationship with food

Hunger and fullness

The body's natural signals that it's time to eat or that you've had enough. Regular meals, sleep and a calm setting help you notice them.

Eating disorder

A condition in which the relationship with food and one's own body becomes a source of intense strain and harms health. It is not a weakness of character but a reason to see a doctor or a psychologist: these conditions are treatable, and help is available.

Where these words appear in the guide

• Topics

  Topics by group: what goes on the plate, salt and sugar, reading packaging, a calm approach to food; plus the article catalogue.

• Prevention

  Everyday habits without bans: regular meals, water, vegetables, less salt and fewer sugary drinks, good sleep and timely check-ups.

• Approaches

  How a varied plate works, how to cook simply with less salt, and how to plan shopping so good food is always within reach.

• Food labels (in Russian)

  A note at an archived address: how to read the ingredients, nutrition information and claims on a food pack.

• Salt and sugar (in Russian)

  A note at an archived address: where salt and sugar hide and how to get used to less salty and less sweet food.

• Quick-fix claims (in Russian)

  A note at an archived address: signs of dubious weight-loss promises and where to turn for real help.

Related reading

• Topics

  Topics by group: what goes on the plate, salt and sugar, reading packaging, a calm approach to food; plus the article catalogue.

• Approaches

  How a varied plate works, how to cook simply with less salt, and how to plan shopping so good food is always within reach.

• Food labels (in Russian)

  A note at an archived address: how to read the ingredients, nutrition information and claims on a food pack.

• Sources

  What the guide is based on, why we quote so few figures, and how to check advice about food for yourself.