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Collin wrote about checking out the ingredient list of the bottled and canned foods you buy. Let's take this a step further and check out the nutritional aspect of labeling foods.
According to an article in by Leslie Beck in The Globe and Mail, your food item may claim to be low in fat, but still pack loads of sugar or sodium. Look beyond the bright artwork and take the time to read the nutritional information on the label carefully. Learn to use the information available to you to make an informed decision about what products you are going to purchase and eat.
There are a number of things to look for on a nutrition label. Pay attention to the serving size, for one. You may assume that a small package is a serving size and then read the label and discover that one serving is half the package.
Read beyond the jump for an explanation of other important nutrition terms to watch for.In Canada, to make a claim products must meet nutrient criteria set out by Health Canada. Here are a few common claims and what they mean (per serving):
1. Sodium-free: Less than five milligrams sodium.
2. Cholesterol-free: Less than two milligrams cholesterol and low in saturated fat; includes a restriction about trans fat (not necessarily low in total fat).
3. Low fat: 3 grams of fat or less.
4. Low in saturated fat: 3 grams or less saturated and trans fat combined.
5. Trans-fat-free: Less than 0.2 grams trans fat and low in saturated fat.
6. Calorie-reduced: At least 25 percent fewer calories than the regular version.
7. Reduced fat: At least 25 percent less fat than the regular version.
8. High in fibre:: At least 4 grams of fibre.
9. Light: Allowed only on foods that are either "reduced in fat" or "reduced in calories." If it refers to taste or texture, this must be explained on the label (e.g., "light in colour").
Difficulty level: Easy
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