Nutrition information on food labels is 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. 

•  Nutrition Facts will now appear on most prepackaged foods in a table format that is easy to find.  The table will include information on calories and a list of nutrients considered important to health.  Nutrients listed include carbohydrate (fibre, sugars), fat (saturated, trans), protein, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.  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.
•  Ingredients List will appear on most prepackaged foods and will help you identify what is in the food.  This is especially important for people that have food allergies.  Ingredients are listed by weight, from most to least (those with the most weight are listed first).

• Nutrition Claims are optional and will help you recognize specific nutritional properties.  Examples of nutrition claims include “reduced in fat”, “high source of fibre” and “sodium-free”.  These claims generally appear on the front of the package.

Serving Size

Consumers are encouraged to take note of the serving size listed in the Nutrition Facts table.  All nutrition information given in the Nutrition Facts table is given for that specific amount of food or beverage.  The serving size listed is based on the amount of food or beverage that an individual normally eats or drinks.  It may not be the same amount of food or beverage that Canada’s Food Guide to Healthy Eating considers to be a recommended serving size.  Also, it may not be the amount that you consume as a serving; you may consume more or less. 

 Example:

• The Food Guide counts 125 mL (½ cup) of fruit juice as 1 serving from the Vegetables & Fruit food group. 
•  A Nutrition Facts table on a label may count 250 mL (1 cup) as a serving size of fruit juice.  This serving actually represents 2 servings from the Vegetables & Fruit group of the Food Guide.

Use the nutrition information on food labels the next time you go shopping to compare different products and make healthier choices.  Be sure to take note of the serving size indicated near the top of the Nutrition Facts table.