Food labels can help you compare products and understand what you’re eating. Here are four things to check on Canadian labels.
1. Start with the serving size
All the numbers apply to the amount listed at the top. This isn’t a recommendation of how much you should eat.
For example, if a label lists 150 calories per 30 g and you eat 60 g, you’ll get 300 calories and twice the listed nutrients.
2. Compare similar foods
Check that you’re comparing similar serving sizes. Look at calories alongside protein, fibre, fat, and other nutrients.
The percent daily value (% DV) helps you interpret amounts: 5% or less is a little; 15% or more is a lot. Use it to compare options for more fibre or less sodium, sugars, and saturated fat.
Source: Health Canada: Nutrition facts table.
3. Read the ingredients
Ingredients are generally listed from greatest to smallest amount by weight. Check the ingredients and any allergy statements for foods you need to avoid.
Source: Health Canada: List of ingredients.
4. Put the information to use
When choosing between two products, ask: which one suits my needs, preferences, and the meal I’m making?
You don’t need to analyse every number. Start with the serving size, then compare the nutrients that matter to you.