How to read food labels to make informed choices?

Is reading nutritional information a challenge for you? Are you used to analyzing it before buying food products? More and more people are taking the time to learn about what they consume, and for good reason. Here is an article that will certainly help you make informed choices in grocery store aisles:

Food product labeling helps consumers make informed food choices by providing various nutritional information, such as the nutrition facts table, the ingredient list, and nutrition claims.

The Nutrition Facts Table

The nutrition facts table provides information on the number of calories and the amount of 13 nutrients (fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron) per serving. The amount of nutrients is expressed in micrograms, milligrams, grams, and/or as a percentage of the daily value (% DV).

The % DV helps determine whether a serving of the food contains a little or a lot of a nutrient. If the % DV is 5% or less, it is considered low, and if the % DV is 15% or more, it is considered high. Therefore, for nutrients we want to reduce consumption of, such as saturated fat, trans fat, sugars, and sodium, we favor products where their % DV is 5% or less. For nutrients we want to increase consumption of, such as fiber, protein, vitamins (A, C), and minerals (calcium, iron), we favor products where their % DV is 15% or more.

The nutrition facts table thus makes it easier to compare two similar products (make sure to compare the same serving size), to obtain information on the calorie and nutrient content of a packaged product, to know if a product contains a little or a lot of a nutrient, and to make choices suited to a particular diet (e.g., diabetes diet, low sodium diet, etc.) (see the articles: Type II Diabetes and Hypertension: How to Control It and the DASH Diet)

The Ingredient List

The ingredient list mentions all the ingredients that make up a product in descending order by weight. In other words, the ingredient present in the greatest amount appears at the beginning of the list, and the ingredient present in the smallest amount is placed at the end of the list.

Therefore, we limit products whose first ingredients are sugar, salt, or fat.

It is also recommended to favor products with a short ingredient list.

Finally, the ingredient list also indicates the presence of major allergens, sources of gluten, and sulfites, which must be mentioned at the end of the list. (See our nice selection Gluten-Free)

Nutrition Claims

Nutrition claims are messages that may appear on the packaging of certain food products. There are two main types of claims: nutrient content claims (e.g., “good source of calcium,” “cholesterol-free,” etc.) and health claims (e.g., “a healthy diet low in saturated and trans fats may reduce the risk of heart disease,” “oat fiber helps lower cholesterol,” etc.). Nutrition claims are regulated by Health Canada and their presence on food packaging is optional.

Finally, the presence of a nutrition claim on a product’s packaging does not necessarily mean it is healthier than a product without a claim on its packaging. To make informed food choices, it is important to use all the nutritional information provided on a product’s packaging and not rely solely on nutrition claims.

In summary, we favor products that have a high daily value percentage for nutrients we want to increase and a low percentage for those we want to decrease. Then, it is also recommended to favor products with a short ingredient list and those that have ingredients we want to increase consumption of at the top of the list.

Hopefully, this information will help you make more informed choices!

References

1. https://www.quebec.ca/sante/alimentation/saines-habitudes-alimentaires/comprendre-les-etiquettes-des-aliments#:~:text=Le%20pourcentage%20de%20la%20valeur,est%20de%2015%20%25%20ou%20plus.
2. https://guide-alimentaire.canada.ca/fr/recommandations-en-matiere-dalimentation-saine/consulter-les-etiquettes-des-aliments/
3. https://www.canada.ca/fr/sante-canada/services/aliments-nutrition/etiquetage-aliments/allegations-sante.html
4. https://www.canada.ca/fr/sante-canada/services/publications/aliments-et-nutrition/concentrez-vous-faits-comment-utiliser-portion-pourcentage-valeur-quotidienne.html
5. https://sciencefourchette.com/science/lire-etiquette-nutritionnelle-30-secondes-top-chrono/
6. https://www.unlockfood.ca/fr/Articles/Etiquetage-des-aliments/Comment-decoder-les-etiquettes-de-nutrition.aspx
7. https://equipenutrition.ca/blog-nutritionniste-dietetiste/bien-lire-les-etiquettes-nutritionnelles-en-5-trucs
8. https://www.extenso.org/article/le-de-la-valeur-quotidienne-pour-faire-des-choix-eclaires-rapidement/

Article written by:

Marie-Noël Marsan, written in 2022.