Food labels can be confusing with a traffic light system, percentages, graphs and grids. Let’s find out how to get the most out of what’s on food labels.

Those teeny little numbers on the side of packs that you ignore. Yep, labels. They’re your best friend when it comes to healthier eating and losing weight and here’s why.

What are food labels for?

Put simply, they’re loaded with information. Labels list ingredients in weight from biggest to smallest, along with the energy the product provides, measured in units called calories (kcal). Often displayed as a grid or table, they show the number of calories, fat, sat fats, carbs, sugar, protein and salt it contains.

Information is provided per 100 grams and sometimes per recommended portions too. Labels are a legal requirement for packaged foods. There are some exemptions, which include fresh uncut fruit & veg, herbs & spices, tea, coffee, flours, some vinegars, and alcoholic drinks above 1.2%.

The guidelines below tell you if a food is high in fat, sat fat, salt, sugar or not. If you’re trying to lose weight, it can be useful to know what’s in your food so you can make decisions that fit with how you want to eat.

Total fat

High: more than 17.5g of fat per 100g

Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g

Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g

Low: 5g of total sugars or less per 100g

A note on sugars: manufacturers use lots of words to describe forms of sugar, these include syrup, barley malt, molasses, honey, fruit juice concentrate and words ending in ‘ose’ like fructose, sucrose, dextrose and maltose, so look out for these.

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)

Low: 0.3g of salt or less per 100g (or 0.1g sodium)

Red, Amber, Green – the traffic light system

The front of supermarket packaging often features a traffic light label. By using red, amber, and green colour coding, you can tell quickly if a food has high, medium or low amounts of fat, saturated fat, sugars and salt:

• Red means high levels
• Amber means medium levels
• Green means low levels

Be aware that often a manufacturer’s serving size may be different to our portioning. You might dish up twice as much as their serving size suggests.

You’ll also see calories/energy represented on food labels as a percentage of an adult’s daily recommended intake.

Top tips for understanding food labels

• Total fat, saturated fat, sugar and salt are the most important to monitor and reduce for the sake of your health.
• Red levels on packaging do not necessarily mean foods you need to avoid. This is because some foods may have red levels of sugars and fats but still benefit your health. Take muesli with dried fruit, for instance. It may be red on sugars due to the dried fruits, but it contains valuable fibre you need in your diet. Or salmon stir fry. It may be red in fats but it’s rich in omega 3 fatty acids which are of great benefit to you. Get to know your labels and let them help you make great decisions.
• Be mindful of your portion control.
• Use the per 100g column when comparing foods as serving sizes often vary.
• Remember, even healthier packaged foods may be higher in calories and fat/sugar/salt than their homemade equivalent – plus you can usually save money by making meals from scratch too. Win win.

For a healthy, balanced diet, the NHS guidelines recommend you:

• eat at least 5 portions of a variety of fruit and vegetables every day.
• base meals on potatoes, bread, rice, pasta or other starchy carbohydrates – choose wholegrain or higher fibre where possible.
• have some dairy or dairy alternatives, such as soya drinks and yoghurts – choose lower-fat and lower-sugar options.
• eat some beans, pulses, fish, eggs, meat and other protein – aim for 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
• choose unsaturated oils and spreads, and eat them in small amounts.
• drink plenty of fluids – the government recommends 6 to 8 glasses a day.

Read the label, win the battle

Next time you’re doing the big shop, have a proper look at those labels instead of just chucking things in the trolley. Spot a red light? See if there’s an amber or green alternative that still hits the spot.

Little swaps like that make a big difference over time and your waistline will thank you for it.

Spotted any decent low-fat or low-sugar finds? Stick them in the MAN v FAT group chat and help a mate out!

And because we love a bit of fun with our facts, here’s our very own MAN v FAT nutrition label – how does it stack up against you?

Struggle to hit your fitness target each week? Here’s some simple ways to squeeze more physical activity into your everyday.

It’s not just playing sport and going to the gym that counts as physical activity. You might be used to logging those if you’ve got a fitness tracker or smartwatch, but anything that gets your heart rate up, increases your temperature and gets you puffing slightly counts too. Think, going for a brisk walk or jogging up the stairs, instead of walking.

Start by finding an exercise routine that works for you. We know that the recommended target of 150 active minutes a week sounds like a lot. Break it down into achievable chunks to make it easier to smash that target out of the park.

Pick things you actually enjoy doing and that work for you and your current lifestyle. Next step is to come up with a plan, as planning when to exercise means you’re way more likely to do it.

Maybe it’s a few half hour gym sessions scattered throughout the week, or a swim on a Sunday, or a light jog every other day. Take a close look at your routine and see where you can add in some physical activity. It only has to be an extra couple of minutes here or 5 minutes there. It all adds up and before you know it lads, you’ll have achieved your minutes for the week and then some.

Here’s some tips on how to break it down into smaller, more achievable chunks and add more movement to your everyday life:

• Get off the bus a stop early and take a brisk walk the rest of the way.
• Try some seated arm and leg movements while you watch tv.
• Do some squats while the kettle is boiling. How many can you do? Set yourself a challenge and try and beat your record next time you’re making a cuppa.
• Go for a walking meeting a couple of times a week.
• Get some lunges in while you’re gardening.
• Add some calf raises or side steps while you’re washing up.
• Skip boring adverts and take a walk around the house or do some star jumps at half time next time you’re watching the game on telly.

Finding things you enjoy doing is key. You’ll be much more likely to do something if you have fun doing it. And no one wants to struggle through something that feels like a chore, do we fellas?

Ready to hit your weekly fitness goal?

Pick one activity from the tips above and commit to doing it today. Track your progress, challenge yourself to improve, and watch how small changes quickly add up to big results.
Share your wins with a friend or on social media to keep the momentum going – your future self will thank you!

How do I know a quick five-minute stretch doesn’t make you match ready? Because that’s exactly what I did before my first game and I’ve seen loads of others do it too! In that first match, I played for all of five minutes, sprinted once down the wing, and tore my calf. That injury kept me out of a league-pushing team for weeks, and left me feeling gutted – especially since rugby was a huge part of what motivated me to lose weight with MAN v FAT Rugby in the first place.

Could it have been avoided? Maybe, but there’s never a guarantee. Injuries can happen at any time. I’ve seen ACL injuries happen in completely non-contact moments, like a sudden twist or misstep. Even the fittest players can suffer injuries from seemingly harmless movements. But what we can do is lower the risk, and one of the best ways to do that is by warming up properly before a match.

Why Warm Ups Matter

A proper warm-up prepares your muscles and joints for the movements you’re about to perform. It loosens stiff areas, increases blood flow, and gets your heart rate up gradually. Physiologically, it also improves nerve response and joint mobility. A good warm-up is about priming your body – not just stretching your legs for five minutes and hoping for the best.

Research shows that structured warm-up routines can reduce injury risk by up to 50%. A thorough 30-minute warm-up boosts oxygen delivery, delays fatigue, and significantly reduces your risk of muscle tears. It also gets your cardiovascular system going at a steady pace before kick-off, rather than shocking it with sudden, high-intensity activity.

Brukner and Khan, widely considered the bible of sports medicine, recommends a mix of jogging, dynamic and static stretches, and resistance work. Studies suggest that increasing range of motion through these exercises also helps reduce soreness and can improve overall performance.

For rugby, warm-ups should mimic the types of movement you’ll use in a match, like sprinting, side-stepping, and tackling. Practising short bursts, directional changes, and even handling drills can help your body and mind switch into game mode.

The Mental Edge

Warming up isn’t just physical, it’s a great mental tool too. It helps you focus, calm nerves, and visualise the game ahead. You’ll also get a few minutes to chat with your teammates, have a bit of banter, and build camaraderie. Jumping straight into a match without preparation can leave you feeling off balance and reactive rather than in control.

How to Warm Up for Rugby

Jogging

Start with 5–10 minutes of light jogging to elevate your heart rate. If you struggle to jog, a brisk walk is still effective, just make sure you’re building some warmth.

Resistance Bands

Using resistance bands can enhance your warm-up with dynamic, controlled movement. They help activate muscle groups while applying some load – great for mimicking rugby’s physical demands.

Try these with bands:

• Side walks

• Donkey kicks

• Kicking motions

Static Stretching

Static stretches are best used sparingly, but they can help with muscle tightness, especially at the beginning or end of a warm-up. Hold each stretch for around 30 seconds without bouncing.

Examples:

• Calf stretch

• Hamstring stretch

• Cross-arm stretch

Dynamic Stretching

These are key for rugby. Dynamic stretches combine movement with stretching and cardio, helping to prepare your muscles and joints in a more functional way.

Dynamic rugby-specific stretches:

• High knees

• Leg flicks

• Mimicked passes (left/right)

• Open the gate / close the gate

• Cross-body kicks

• Heel flicks

• Arm circles

• High-knee skips

• Light sprints with directional change

Set up cones around 15 paces apart and perform dynamic movements while jogging or walking between them.

Warm Up Do’s and Don’ts 

When it comes to warming up, it’s important to strike the right balance. You should aim to break a sweat, but not to the point of exhaustion, save your energy for the match. Activate your key muscles using resistance bands or bodyweight exercises, and focus on movements that are specific to rugby to best prepare your body. Take this time to mentally gear up too; visualising the game ahead can help you focus and stay sharp. On the flip side, don’t go flat out during your warm-up, as you’ll only wear yourself out before kick-off. Avoid forcing deep static stretches, which can do more harm than good if done improperly, and steer clear of ballistic stretches – those jerky, high-intensity movements can put unnecessary strain on your muscles. Most importantly, don’t skip your warm-up entirely, your body needs this preparation to perform at its best and to help reduce the risk of injury.

Warm-Up Plan

Resistance Band Work (30 seconds each):

• Side walks (left and right)

• Donkey kicks (each leg)

• Front kicks (each leg)

• Adductor stretch (each leg)

• Abductor stretch (each leg)

Dynamic Stretches (cone-based):

• Jog between cones to start

• High knees

• Leg flicks

• Simulated passes (alt. sides)

• Open/close the gate

• Sweep the turf

• Heel flicks

• Arm rotations while jogging

• High knee skips

Light Static Stretches:

• Hamstring stretch

• Quad stretch

• Groin stretch

• Cross-body arm stretch

Warm up well, ease into the game, and enjoy every minute on the pitch. Don’t let a preventable injury take that away from you!