Nutrition labels aren’t as complicated as you think.  Food labels are now easier to read because of new labelling regulations that came into full effect January 1, 2006.  Food manufacturers must now provide standardized nutrition information on most prepackaged foods.  Foods that are exempt include fresh vegetables and fruit; raw meat and poultry (except when ground), raw fish and seafood; foods made and packaged on-site; cafeteria and restaurant foods.  You can find plenty of nutrition information on the label to help make better food choices simply by focusing on three key parts.  You may want to have a food label in-hand while reading this.

1.      Look at the Nutrition Facts table.  It presents the “big” nutrition picture.  Key information to focus on includes the serving size, calories and information about 13 nutrients.  The serving size is based on a specific amount of food that consumers usually eat at one sitting.  The nutritional value is the actual amount present in the specified serving.  If you eat twice the serving size, then all nutrient amounts are doubled.  Percent Daily Value is another type of nutritional information listed along the right-hand edge of the table.  This value puts nutrients on a scale of 0% to 100%, and tells you if there is a little or a lot of the nutrient in one serving of that food.  It’s a great way to compare products.  For example, if you are trying to lower your fat intake, look for a product that lists a lower percentage for fat.

2.      Look for Nutrient and Health Claims.  The Nutrient Content Claim describes the amount of a nutrient found in the food.  This type of claim generally appears on the front of the package and can only be made if the specified nutrient is included in the Nutrition Facts table.  Examples of Nutrient Content Claims include “low fat”, “sodium free” and “source of fibre”.  Health Claims are a second type of claim.  They highlight the relationship between a particular food or nutrient and a health condition.  Health Canada allows the use of only four health claims that state the relationship between: sodium and blood pressure; calcium and osteoporosis; fat and heart disease; and vegetables and fruit and cancer.

3.      Look at the Ingredient List.  This appears on foods when there is more than one ingredient in the product.  Ingredients are listed by weight, from greatest to least.  This list is an important source of information for consumers who have food allergies.

Use the nutrition information on food labels the next time you go shopping to compare different products and make healthier choices.  Boost your food label knowledge by visiting the Nutrition Labelling Education Centre, http://www.healthyeatingisinstore.ca/.

Written by Kristine Nohavicka, RD as published in the Windsor Star, January 2006.