Nutrition labelling became mandatory in Canada in 2007 on all prepackaged foods. Since then, nutrition and ingredient information has been listed on the food label. They have been designed to be easy to find, simple to read and to allow Canadians to make informed food choices.
How to use the Nutrition Facts table
Step 1: Look at the serving size
The serving size is at the top of the Nutrition Facts table. All the information in the Nutrition Facts table is based on this amount. Compare this to the amount of food you actually eat. For example, if the serving size listed is 1 cup but you ate 2 cups you need to double all the amounts listed.
Step 2: Look at the calories
The amount of calories is based on the serving size. If you usually have more than the serving size, your intake of calories will be higher than what is listed. If you eat less than the serving size, your intake will be lower.
Step 3: Look at the percent daily value (% DV)
The percent daily value (% DV) shows you if a food has a little or a lot of a nutrient.
5% DV or less is a little of a nutrient
15% DV or more is a lot of a nutrient
The % DV is meant to act as a benchmark to determine if that food is high or low in a certain nutrient. You can use it to compare the nutrient content of different foods.
Step 4: Try to get more of these nutrients
Fibre, vitamin A, vitamin C, iron, calcium
Step 5 : Try to get less of these nutrients
Fat, saturated fat, trans fat, sodium, cholesterol
Sometimes it is not as clear which food is the healthier choice. For example, one product might be low in fat but high in salt while another one may be high in fat but low in salt. The one you choose will depend on your specific needs and requirements. A dietitian can help you determine what to focus on and the amounts you should aim for.
The ingredient list
Ingredients are listed in order of weight. If sugar, fat or sodium is listed in the first few ingredients, the product may not be the healthiest choice. Use the list below to learn about words that mean sugar, fat or sodium in an ingredient list.
Words to watch for on the ingredient list
Sugar: Glucose, fructose, sucrose, maltose, lactose, galactose or dextrose Cane juice or evaporated cane juice Syrups and honey: agave, liquid invert sugar, maple syrup, corn syrup, molasses, barley malt syrup, brown rice syrup, palm syrup
Saturated Fat: Butter Coconut or coconut oil Lard, shortening, suet, chicken fat, bacon fat, tallow or beef fat Cocoa butter Palm or palm kernel oil Powdered whole milk solids
Trans Fat: Hydrogenated or partially hydrogenated fats and oils Margarine and shortening made with hydrogenated or partially hydrogenated fats or oils
Sodium/Salt: Sea salt, kosher salt etc Additives and preservatives with the word “sodium” such as: disodium phosphate, sodium bisulfate, sodium benzoate, sodium hydroxide, sodium propionate, etc. Monosodium glutamate (MSG) Baking powder, baking soda, sodium bicarbonate Garlic salt, onion salt, celery salt Soy sauce, fish sauce