The anatomy of a nutrition label
Knowing how to read the new label is one of the first steps in helping you make healthier choices for your customers. It's also a great way to give you the nutritional information you're looking for, at a glance. Take a look at how you can make use of the information on the label.
1. Serving Size: Based on a typical food portion, the serving size is given in both household measures (e.g. cups) and in grams (g), or millilitres (mL). All nutrition information on the label relates to the serving size.
2. Calories Per Serving: This is the total number of calories in one serving of food.
3. Amount Per Serving: Measured in grams (g) or milligrams (mg), this amount shows how much of each nutrient a serving of food contains.
4. Nutrients: The old label required listing only calories and three nutrients: carbohydrate, fat and protein. The new label now lists 13: the original four plus fibre, sugars, vitamins A and C as well as minerals such as calcium, iron and sodium. Information on fat has been expanded to include saturated fat, cholesterol and trans fatty acids.
5. % Daily Value: This gives you an idea of a food's nutrient contributions to a 2000-calories-a-day diet. For some nutrients, such as fat and sodium, aim to eat no more than 100%. For fibre, vitamins and minerals, such as calcium, aim to eat at least 100%.
6. Ingredients, Nutrient Content Claims and Health Claims: All of these offer information you can use when choosing foods for healthy eating plans.
How to Make Use of the Information
Depending on your nutrition and health goals, some parts of the label may be particularly useful. Here are a few ways it can help you make smart food choices for your establishment:
- Calorie check: Calories count especially when you are working toward a healthy weight.
- Check out the serving size: The amount of calories and nutrients listed on the label refer to this serving size. If you eat more or less of a food, adjust accordingly.
- Read the ingredient list: it can help with food choices especially if you have food sensitivities or allergies and want to know if specific ingredients are in a food.
- Compare products: The food label can help you choose the product that's best for you.
Kraft Canada has worked with the Dietitians of Canada and the Canadian Diabetes Association in the development of their Healthy Eating is in Store for You program. This initiative is designed to help Canadians understand the new nutrition labelling. Visit the website www.healthyeatingisinstore.ca.