Reading food labels can feel overwhelming but learning how to read food labels puts you in charge! It’s challenging to distinguish between foods while shopping, so learning how to read a food label gives you the ability to make healthier choices and more informed decisions while shopping.
Let’s Look at Food Labels step by step and look for some important features in the details of the food packaging.
1. Start with the serving size
Serving size is the first element and is usually at the top of the Nutrition Facts label. All the information you see on the label – calories, fats, carbohydrates, etc. – are based on the serving size. Make sure you look at the serving size as well as the number of servings in the container. If you eat more than one serving, you will want to multiply the information that is stated on the label.
2. Look at Total Calories
Calories represent the amount of energy that you will get from one serving of this food. Calories are now presented clearly and are easy to locate because they are bolded on the newer labels. Be honest with yourself or take time to estimate how many servings you will eat; if you eat two servings you will double the calories.
3. Examine Nutrients to Limit
- Saturated Fat & Trans Fat: It’s the type of fat you should focus on. Limit saturated fat and trans-fat, as these can raise cholesterol and raise the risk of heart disease. Even if trans-fat is listed as “0 g”, check the ingredient list for any mention of “partially hydrogenated oil” – there could still be a tiny bit present!
- Sodium: If you consume a lot of sodium, you probably have high blood pressure! Look for foods with lower sodium and aim for less than 2,300 mg daily.
- Added Sugars: Look for added sugars (NOT the naturally occurring sugars found in fruit and dairy). Aim for “added sugars” that account for less than 10% of your daily calories, which is around 50g for a diet of 2000 calories.
4. Identify Nutrients to Increase
Target foods that are good sources of:
- Dietary Fiber: Key for digestive wellness.
- Protein: Necessary to maintain muscles and have general health.
- Vitamins and Minerals: Always Vitamin D, Calcium, Iron and Potassium, which are now available on most labels.
5. Use the Ingredients List
Ingredients are listed by amount from most to least. You want foods to have whole foods near the top and have few if any artificial additives. If the food has a long list of ingredients that have many words you don’t know, it is a highly processed food.
6. Understand Daily Values—% DV
The Percent Daily Value (% DV) indicates how much a nutrient in a serving of food contributes to your daily diet.
- A serving is considered low if it has 5% DV or less.
- A serving is considered high if it has 20% DV or more.
Here’s a quick tip: Focus more on getting a higher % DV of vitamins, minerals, and fiber. Check your % DV for saturated fat, trans fat, sodium, and added sugars so that you minimalize these added daily values.
7. Be cautious of claims on the front of the package.
On the front of packages, you will often see marketing language like “natural”, “organic”, or “multigrain” that doesn’t always equal a better product. You want to double check the Nutrition Facts and ingredient list to confirm those claims.
8. Watch for Color Coded Labels (if available)
Some countries and brands have “traffic light” colour coding – green (healthy/low), amber (medium), red (high) – for key nutrients such as fat, saturated fat, sugar, and salt. The more greens and ambers and the fewer reds, the healthier the product.
9. Compare Product Differences
When comparing brands or products that are similar, always compare the labels side by side to find differences in the nutrition values (calories, sodium, saturated fat, sugars and fibre) per serving or per 100g.
To summarize:
- Check the serving size first and remember to adjust your calculations to match the amount you are eating.
- Check the calories, unhealthy fats, sodium and added sugars – the lower the better.
- Check for fiber, protein, vitamins, and minerals – the higher the better.
- Check the list of ingredients to find whole foods and less additives.
- Don’t be influenced by marketing messages on the front of packages and check for self by checking the Nutrition Fact and ingredients list.
Better reading labels on food packaging will allow you to budget accordingly for you and your family’s health.