What’s Inside?
- By Teresa Victor
Reading nutrition labels
Much like reading the table of contents of a book, reading content labels helps us to decide if we want to consume the contents of the package.
If you’re concerned about what you’re putting in your body and what you’re feeding your children then reading nutrition labels properly is an important step in making informed decisions. Unfortunately, this could prove to be more like solving complicated math problems than perusing the table of contents in a book.
To get the real story flip the “buy me, buy me” front package to the back where you’ll find the “Nutrition Facts” and follow these tips.
Most nutritionists will tell you to take a top down approach beginning with reading serving size first. Don’t expect manufacturers to make it easy for you though. Pop Tarts, for example come two in a foil pack but the label says one serving is 200 calories for one pastry, so if you’re serving both you’re doubling up on everything.
The “percent daily value” (%DV) tells you what percentage of the recommended daily nutrient is in a serving. Five percent or less is considered low and twenty percent or more is considered high.
A product with 20% or more of the daily value of fibre, for example, represents an excellent source of fibre.
Eating enough dietary fibre, vitamins and minerals (such as vitamin A, vitamin C, calcium and iron) can improve your health and help reduce the risk of some illnesses and conditions.
- Energy Content This is your calorie count per serving (as suggested on the label). If you’re counting calories, it’s important that you also get enough nutrients.
- Total Fat Content Fat facts on food labels indicate total fat, saturated fat, and trans fat amounts. Total fat matters if you’re trying to lose weight. For a food to be considered “low fat”, it should contain less than 3g fat per 100g. Avoid trans fatty acids such as “hydrogenated vegetable oils” and keep in mind that even too much of the “good fat” can be harmful to your health.
- Carbohydrates Both simple and complex carbohydrates release glucose into the blood at varying rates which explains why you might also see a Glycemic Index value. Carbohydrate foods that break down quickly during digestion have high G.I. factors and those that break down slowly, releasing glucose gradually into the blood stream, have low G.I. factors.
- Protein Protein is usually given as a single value or as a percentage of the recommended daily allowance (RDA) for adults. It is recommended that the amount of protein you eat makes up 15 to 20% of your diet.
- Fibre Fibre is sometimes broken down into soluble dietary fibre and insoluble dietary. Good choices of fibre will contain at least 2.5g fibre per 100g and excellent sources of fibre will contain at least 5g fibre per 100g.
- Vitamins and Minerals Products containing any vitamins or minerals are eager to display them but only the vitamins or minerals providing at least 1/3 of the Recommended Daily Allowance (RDA) are permitted presence on the label. Word of caution: The way food is prepared and its various combinations affects how many nutrients the body will absorb.
Lindsay Fazekas formerly with the ESB is a registered dietician who says, “it’s important to know how to read nutrition labels but you must also read the ingredient lists.” Ingredients are listed from most to least. Lindsay suggests choosing packaged foods with a high % Daily Value of fibre, vitamin A & vitamin C, calcium, and iron. Also, try reducing or cutting out completely products high in fat, saturated fat, and trans fat, sugar, and sodium.
Reading labels with a discerning eye gives you the power to make wise choices. The next time you’re tempted to cart an item because the package screams “take me home,” read what’s behind all that flirtatious artwork and make your own decision: “In the cart or back on the shelf?”
