Reading Nutrition Labels

[doctormeredithgrey]

I'm often confused when I go into a supermarket, and apart from looking for food with low calories per portion I'd like to really know what else I should look at when reading labels (apart from the traffic light system at the front) as not everything has them.

For example if a label reads:

1/2 of a pack (75g)

Energy 295kJ
70kcal
Fat 1.9g
of which saturates 0.4g
Carboyhrates 0.8g
of which sugars 0.5g
Fibre 0.5g
Protein 12.1g
Salt 0.7g

What is so good/bad about the above? What should I be looking at? I'm specifically focusing on having a good balance diet without needing to measure macros on MFP, I just want to walk into a supermarket and pick up things to put some nice lunch/dinners together.

Its low calorie with not a lot of fat or sugar but with some protein
What is the food?

If you don't need to gain weight, then you want to look for minimally processed fresh foods. That's all.

The nutritional info is good for specifics, but you don't sound like you need specifics.

So think of a rainbow diet- lots of different colours of food, preferably not from packets.

Foods which are nutritionally dense have lots of calories and nutrients. Eat to many and you get fat. Nuts. Avocado.
Foods which are less energy dense help you lose weight. Cucumber. Apples.