Nutritional labelling: get to know it

Do you read the nutrition labels on the food you buy? They can help inform your decisions.

In Canada, manufacturers are required to include certain information on food packaging to inform consumers about the contents of their products. Together, this information can assist you in comparing products and making the healthiest choices for you and your family.

When a packaged food product has a food label, there is always a list of all ingredients in descending order, from the ingredient used most to the one used least. Watch carefully for fats, sugars, and salts, as they appear in various forms. They may be listed under other names, or may be present in ingredients that contain them.

Instead of "fat," you may see:

  • lard
  • shortening
  • oils (palm, coconut, hydrogenated vegetable)
  • powdered whole milk solids
  • tallow

Instead of "sugar," you may see:

  • honey
  • molasses
  • anything that ends in "ose" (dextrose, sucrose, fructose, maltose, lactose)
  • cane juice extract
  • syrups

Instead of "sodium," you may see:

  • MSG
  • salt
  • baking soda
  • baking powder
  • brine
  • disodium phosphate
  • soy sauce

As you start to read ingredient lists, familiarize yourself with any words you don't recognize. You'll quickly learn to distinguish which ingredients are more desirable than others.

In addition to the ingredients, look for the Nutrition Facts table – this details the ingredients of the product as well as the nutritional contents and any health claims made by the manufacturer. The Nutrition Facts table will also explain the number of calories in a serving, as well as the amount of nutrients. Health Canada requires manufacturers to report on specific nutrients (though manufacturers may include more). These required nutrients are:

  • fat
  • saturated fat
  • trans fats
  • cholesterol
  • sodium
  • carbohydrate
  • fibre
  • sugars
  • protein
  • vitamin A
  • vitamin C
  • calcium
  • iron

The label will show not only the amount of these nutrients present, but what the amount represents in terms of daily needs within a healthy diet. This helps to put some perspective on what you're reading. Keep in mind that certain foods might not have a nutrition facts table (e.g., foods prepared or processed in-store, like bakery items).

Finally, keep in mind that manufacturers are allowed to make some health claims about their products. It's worth knowing that these statements must meet approved criteria set out by Health Canada. Also, the Canadian Food Inspection Agency monitors countless food products every year to ensure that manufacturers are complying with what their labels state.

Health claims may either draw attention to a nutritional aspect of the product, or advocate one or more scientifically recognized links between diet and health. Some of the disease risk reduction claims allowed in Canada include:

  • "A diet low in saturated and trans fats may reduce the risk of heart disease."
  • "A healthy diet with adequate calcium and vitamin D, and regular physical activity, help to achieve strong bones and may reduce the risk of osteoporosis.
  • "A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer."
  • "A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease."

All material copyright MediResource Inc. 1996 – 2023. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/You-are-what-you-eat