How can I use the nutrition information on the food label of packaged foods to make healthy food choices?

Printer-friendly version

February 11, 2010

Nutrition labeling is required on almost all prepackaged foods sold in Canada. Pay attention to these three important parts of the label:

• The Nutrition Facts Table can help you choose products that fit into a healthy diet. Look for information on serving size, calories and 13 nutrients including: Fat, Saturated Fat, Trans fat, Cholesterol, Vitamin C, Sodium, Calcium, Carbohydrate, Iron and Fibre. The Nutrition Facts table provides information about the energy and nutrient content in a single serving of a packaged food.
  
  
• Two types of Nutrition Claims can be made on the food label of packaged foods: a nutrient content claim and a health claim. Health Canada sets the regulations for the wording of the claim and the criteria that a food has to meet to qualify as a claim.
  
  
• The ‘Ingredient List' tells what ingredients are in the packaged food. The 'Ingredient List' always appears on the food label unless the product only has one ingredient. This will assist people with food allergies to make food choices that fit in their overall diet. All the ingredients in a food are listed by weight from most to least.

To help you understand and apply the nutrition information on the food label of packaged foods the Canadian Diabetes Association and Dietitians of Canada have collaborated on the project, Healthy Eating is in Store for You ™ (HESY). Visit http://www.healthyeatingisinstore.ca/ to view a virtual grocery store along with fact sheets and links to other resources.