Food advertisements and package labels seem to present an increasing number of marketing claims that can confuse even the savviest shopper. Here are the facts about the claims you see on labels. Tick the ones that you already know and always check the Nutrition Information Panel.

'Reduced fat', 'Lower fat' – 25% less fat than the regular version.

'Light', 'Lite' – The characteristic that makes the food 'light' must be stated on the label. It could be fat or salt content, colour or even flavour.

'Low fat' – No more than 3g fat per 100g.

'% Fat Free' – Must meet the low-fat claim, so you should only see 97, 98, 99 or 100% fat free. Claims like 95% fat free are in breach of food industry guidelines. 'Fat Free' can only appear on foods with no more than 0.15g fat per 100g.

'Low saturated fat' – Must meet the 'low fat' claim and have no more than 1.5g saturated fat per 100g of food or 0.75g per 100g liquid food.

'Low cholesterol' – No more than 20mg cholesterol per 100g. 'Cholesterol Free' can appear if cholesterol is no more than 3mg per 100g.

'Reduced sugar' – 25% less sugar than the regular version.

'Low sugar' – No more than 5g total sugars per 100g. 'Sugar free' only if sugar is no more than 0.2g per 100g of food or 0.1g per 100g liquid.

'No added sugar' – No added simple sugars, including added honey, malt, malt extract and maltose. Foods may still contain natural sugars.

'Unsweetened' – Contains 'no added sugars' and no artificial sweeteners.

'Diet' – 40% less energy than the regular version and a reduction of at least 170 kJ per 100 g food, or 80 kJ of liquid food.

'Source of fibre' – At least 1.5g fibre per serve. 'High fibre' must have 3g fibre per serve and 'Very high fibre' 6g fibre per serve.

'Low salt' – No more than 120mg sodium per 100g. 'Salt free' and 'No salt' only when no more than 5mg sodium per 100g of food or 2.5mg per 100g liquid. (Source: Matt O'Neill Smart Shape)

Whether you're working on losing weight, becoming healthier, making more money, finding the right partner or anything like that requires persistence.

There is one thing that you can do to make reaching your goals so much faster!

It's called positive association. Positive association is where you 'hang out' with people that are positive and encouraging. These types of people make your life fun, happy and actually 'pump' you up. Which gives you the energy and support to reach your goals!

Now be aware of the negative moaning types! These people generally have nothing to complain about but manage to bring you down with their moaning. Moaners typically want others to absorb their negativity and to commiserate with their complaints about life.

So what about if you have family who are moaners?

Family you cannot completely avoid, so the best approach is to try to set a positive example and not to get sucked in by the complaining.

So the key to success is to socialize with positive, fun loving, appreciating people. The aim is not only to hear affirming messages more of the time but also to be appreciate when you are positive.

Positive companions can do a lot to counteract the stresses of life. Here are a few of my real life examples:

• I play with my Kelpie named Bindi – she is the most positive person I know
• I avoid negative people. My role is that I will listen to any amount of complaining as long as someone is doing something about the problem. The moment it becomes a tape that is played just so the person can hear themselves talk, I avoid that person.
• I make friends with only positive, happy people.
• I review my day with my partner Jodi, who gives me encouragement and support.

When you associate with positive people and have a purpose in your life, you are likely to be more positive and less stressed yourself. Despite life's roadblocks, 'hanging out' with positive people will keep your sights focused on reachable goals.