WHAT’S IN A FOOD LABEL?

With so many different claims and buzzwords on food packaging these days, it can be difficult to correctly interpret nutrition labels and ingredient lists. Learning how to properly read labels can help you cut through misleading marketing and make informed choices.

Serving Size and Servings Per Container

First, pay attention to the serving size and the number of servings per container. Often times the serving size listed is smaller than what people normally eat. For example, a small bag of chips may list the serving size as 10 chips, but most people eat 16-20 chips. So you need to multiply the calories and nutrients by the number of servings you actually eat.

Percent Daily Value

The percent daily value (%DV) shows how much a food contributes to your daily recommended intake of important nutrients like fat, sodium, fibre, vitamins, etc. As a general rule, go for foods where the %DV is lower for total fat, saturated fat, cholesterol, and sodium. Look for higher %DV for vitamins, minerals, and fibre.

Ingredients

Flip the package over and scan the ingredient list to get a better sense of its nutritional value. Ingredients are listed by weight, with the main ingredients first. Choose products with whole, familiar ingredients rather than long lists of processed items. Check the list for whole grains, healthy fats, and minimal added sugars.

Health Claims

Be wary of bold health claims like "low-fat" or "excellent source of fibre" which can be misleading. Look closely at the nutrition label to verify the claim. - For example, low-fat ice cream may still be high in sugar. Go by the numbers for a more accurate picture.

By taking the time to properly read nutrition and ingredient labels, you can see through flashy marketing and make informed food choices. Focus on whole, minimally processed foods and beware of high sodium, fat, and added sugar.