Reading Food Labels

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Reading Food Labels
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What is Nutrition Labeling

• Information found on the labels of prepackaged
  foods
• In Canada each prepackages food item must
  include
• Nutritional facts table
• Ingredients List
• Optional nutrition claims
• You can use all this information to make
  healthier food choices and achieve overall good
  health

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Did you know that Nutritional labeling became
mandatory for all prepackaged foods on Dec. 12,
2007!
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Nutritional Facts Table

• Look at the labels on your desk. Make a list of
  the information included on it!

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The Nutritional Facts Table

• Gives you information about
• Calories
• 13 core nutrients
• daily value (DV) of nutrients
• Based on the AMOUNT OF FOOD
• http//www.eatrightontario.ca/en/Videos/Nutrition-
  Labelling/Episode-1-of-5--Introduction-to-Nutritio
  n-Labellin

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Core Nutrients

• Fat
• saturated and trans
• Cholesterol
• Sodium
• Carbohydrates
• Fibre
• Sugars
• Proteins
• Vitamin A
• Vitamin C
• Calcium
• Iron

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What percentage of your calories

• You should intakes 10-35 of your calories in
  the form of Proteins
• On a 1 800 calorie diet that is 50-145 g/ day
• You should intakes 45-65 of your calories in
  the form of CARBS
• On a 1 800 calorie diet that is 210-290 g/ day
• You should intakes 20-35 of your calories in
  the form of fat
• On a 1 800 calorie diet that is 40-65 g/ day

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Good Fat vs. Bad Fat

• Good Fat from oils, nuts, seeds and fatty fish
• Omega-3 fat in milk, cheese, eggs, fatty ish
• Omega-6 fat in most oils
• Good fat helps to lower cholesterol
• Bad Fat increase cholesterol levels and heart
  disease
• Saturated should only be 10 of calorie intake
• trans fat should be as close to zero as possible

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Why use the Nutrition Facts Table?

• You can use the Nutrition Facts table to
• Choose products more easily.
• Compare two products to make better food choices
  for you and your family.
• Learn about the nutrition information of the
  foods you eat.
• Better manage special diets.
• Increase or decrease your intake of any nutrient.

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Did you know?

• Using the Nutrition Facts table is worth it!
• Making healthy food choices can help reduce your
  risk of nutrition-related chronic diseases such
  as cancer, diabetes, heart disease and stroke.

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Where do you find the Nutrition Facts Table?

• Almost all pre-packaged foods have a Nutrition
  Facts table. It looks the same on most foods.
  This makes it easy to find and easy to read.
• Not all foods need to have a Nutrition Facts
  table. These foods are not required to have a
  Nutrition Facts table
• Fresh vegetables and fruits
• Raw meat and poultry (except when it is ground)
• Raw fish and seafood
• Foods prepared or processed at the store (bakery
  items, salads, etc)
• Foods that contain very few nutrients such as
  coffee, tea, herbs and spices
• Alcoholic beverages

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Next class

• We will look at daily value
• You will also be completing a food label handout!