Food Labelling Lingo
If you’re making the switch to healthier eating, reading labels is a great way to start . In fact, you can always spot the healthy shoppers in the grocery store . They’re the ones studying cans and the sides of boxes . There is an increasing amount of information on food labels to help you choose healthier products . If you’re just starting to read labels, visit the store a few times when you aren’t rushed so you have time to examine them .Once you get the hang of it, you’ll feel more confident in identifying the healthier choices . Read on for a few helpful hints on how to decipher food labels.
Three main areas of nutrition information
1) Ingredient list—the list is mandatory for all manufacturers to have on food labels . The ingredients are listed in the order
of the amount in the product, according to weight . The first ingredient is in the product the most and the last ingredient is in the product the least . If the first ingredient is butter or another type of fat, make a healthier choice .
2) Nutrition Claim—a nutrition claim is used to highlight a key nutrition feature of the product . It is often on the front of the package in big, bold type . The government has regulations on most claims, meaning that if the product claims to be “a source of fibre,” it has to follow certain standards .
3) Nutrition Information Panel—provides detailed facts about certain nutrients . This panel is not mandatory, but if it is included, it has to give information about certain core nutrients including calories, carbohydrate, fat, protein and a
| Nutrition Claim | What It Means | Notes |
| Low-fat | The product can not have more than three grams of fat per given . serving . | Check the serving size that is. If your serving is a lot more than this, remember that the product may not be low-fatfor you anymore |
| Light | Has to state why it is “light” | Light can describe various properties of the product .It could be lower in fat, calories, alcohol, sodium or lighter in colour, flavour or texture . “Light” or “Lite” doesn’t always mean lower in fat |
| Cholesterol-free | No more than 3 mg of cholesterol per 100 g | Certain products like oil or French fries may have a “cholesterol-free” claim . However, it doesn’t mean they are low in fat . Cholesterol is only found in animal products so a product that says cholesterol free can still be high in fat and hydrogenated fat |
| Fat-free | No more than 0 .5 g of fat per serving | Many reduced-fat baked goods and cookies contain much more sugar than their full-fat counterparts and the same number of calories . Use these products in moderation instead of filling up on them |
| Calorie reduced | Contains 50% fewer calories than the regular version | Usually lower in fat or sugar . |
| Low sodium | Contains 50% less sodium than the regular product or no more than 40 mg of sodium per 100 g | Recommended sodium intake is 2400 mg per day . |
| Fat-free | No more than 0 .5 g of fat per serving | Many reduced-fat baked goods and cookies contain much more sugar than their full-fat counterparts and the same number of calories . Use these products in moderation instead of filling up on them |
| Calorie reduced | Contains 50% fewer calories than the regular version | Usually lower in fat or sugar . |
| Low sodium | Contains 50% less sodium than the regular product or no more than 40 mg of sodium per 100 g | Recommended sodium intake is 2400 mg per day . |
| Source of fibre High source of fibre Very high source of fibre |
At least 2 g of fibre per serving At least 4 g of fibre per serving At least 6 g of fibre per serving |
Recommended sodium intake is 25 to 35 g per day . |
| Natural | Not expected to contain any added vitamins or minerals, artificial flavouring or food additive | “Natural” doesn’t necessarily mean healthier . Read the entire food label to get the whole picture |
Food Additives
Generally food additives are substances added to a food in the course of production, processing or packaging . They are used to maintain nutritional quality, preserve foods and aid in processing . Some food additives may be natural in origin, such as lecithin (obtained from soybeans), or they could be synthetically produced . Both need to be assessed for safety and are subject to strict testing before being approved . The control of food additives is the responsibility of the Health Protection Branch of Health and Welfare Canada who continually review the additives in use.