Food labels are designed to help us make healthy food choices; they are there to give us information so that we can choose between foods.
How to make sense of a food label?
According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information: - Common name of the product.
- Name and address of the product's manufacturer.
- Net contents in terms of weight, measure or count.
- Ingredient list and Nutrition Facts.
- Date of manufacture and expiry date or date best before consumption.
- Price, etc.
Most packaged foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts or Nutritional Information.
| | Components of a Nutrition Facts panel
Nutrition Facts
Information on macro nutrients such as total fat, energy, protein, fiber and micronutrients like fatty acids, cholesterol and sodium are required fields. Other nutrients, such as potassium and vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. Compare labels of similar foods. For example, choose the product with a smaller amount of saturated fat, cholesterol and sodium and try to select foods with more fiber.
It is important to note the following: - 1 g of fat = 9 kCal
- 1 g of protein = 4 kCal
- 1 g of carbohydrate = 4 kCal
- 1 g of alcohol = 7 kCal
| Taking a closer look at the label
(To make wise food choices, check the total amounts for) | | Calories | | Total fat | | Saturated fat | | Cholesterol | | Sodium | | Total carbohydrate | | Fiber | | Sodium | | Preservatives |
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| Serving size
Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. For instance, a serving of beverage is typically 1 glass (250 mL).
Hence, if you drink half cup, you will need to half the amount of nutrition content listed on the label.
| Calories (kCal)
Calories provide a measure of how much energy you obtain after eating a portion of food. It should be kept in mind that a sugar-free or a fat-free product is not necessarily low in calories. Only animal foods have cholesterol. To find foods that are low in cholesterol, look for foods with less than 20 mg of cholesterol per serving. | | In general, a food with: | | 40 calories per serving is low in calories | | 100 calories per serving is moderate in calories | | 400 calories or more per serving is high in calories |
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| Nutrients listed
Nutrients that are to be compulsorily listed on the label are total fat, saturated fats, cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron. Other nutrients are optional and may be listed at the discretion of the manufacturer. All labels should also include trans fatty acids.
Like fat, one should limit the amount of sodium in the diet. Table salt is very high in sodium. Adults should aim for less than 2400 mg added salt per day. Most food items we eat have natural sodium and therefore there is a need to restrict in prevention and control of high blood pressure.
| | One should look at the grams of total carbohydrate, rather than the grams of sugar. Carbohydrate content in a food product includes sugar, complex carbohydrate and fiber. | A good way to find foods that are low in sodium is to read labels and choose those foods that have less than 140 mg of sodium per serving or that are labeled as being 'low in sodium' or 'very low in sodium. |
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Fiber is an important part of a healthy diet and most experts recommend that both children and adults eat a high fiber diet. The recommendation is to eat 25–30 g of fiber per day.
| List of ingredients
Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to find out foods you would want to avoid (foods that cause allergies, foods high in trans fats, etc).
The ingredient list is also a good place to look for healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains, like whole wheat flour and oats.
| Reading food labels—the bottom line
Food labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing products, focus on those nutrients that are important to you. - If you are concerned about your weight, you should compare products based on both calories and fat.
- If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium.
- If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.
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