How much for breakfast? How about lunch? Then what about dinner, snacks and drinks?

Your What's Inside Guide is a quick and easy way to help you compare and choose between different foods.

But what if you really, really fancy the one that's got more calories, sugar or salt in it? No problem - as long as your total percentages for the day roughly stay within (or below) 100%. So keep an eye on the GDA percentages on your labels. That way you'll be able to gauge for yourself what you are eating throughout the day and, if you decide to treat yourself, just try not to overdo it with the rest of your meals.

You may find it helps to more or less split your GDAs between each meal (e.g. 20% for breakfast, 30% for lunch, 30% for dinner and 20% for snacks and drinks), then you can use your labels to help balance things out.

Food labels for thought

A tasty, filling breakfast gets the day off to a great start and can reduce the temptation to snack half-way through the morning. You might want to try something delicious that's whole grain or high in fibre.
 
As for lunchtime? Well, it can be tricky - especially when you're on the go. Our busy lives often mean we don't make time for lunch or that we end up just grabbing ourselves a quick snack. But if you can, try to find enough time to make a healthy choice and then take a break to enjoy it. Lunchtime is also a great opportunity to get in at least one of your five fruit or veg a day.

GDAs to sleep on

Which brings us to dinner. Hmmm. Ever noticed how dinner feels likes a reward for a long day's work? Well, while it's nice to enjoy eating (bearing in mind what else you've eaten during the day, of course), for some people a heavy meal late at night can contribute to a bad night's sleep.