Reading and understanding food labels are important in making informed food choices for healthy living. A food label is any tag, pictorial or other descriptive matter, written, stenciled or impressed on or attached to a container of food.
Food labels can be very confusing to understand, but the following label-reading skills can make it easier for you to use the 'Nutrition Facts' label.
"Serving Size" - the recommended portion of food to be eaten, while servings per container show how many recommended servings are in the entire package.
"Calories"- the calories per serving tell you the amount of energy in each serving, while calories from fat, tells how many of the total calories consumed comes from fat.
"Nutrients"- aim to get a very low % of the Daily Value (DV) for each of these:
fat,
saturated fat,
trans fat,
cholesterol and
sodium,
However, aim for 100% of the DV for each of these: Calcium, Fiber, Vitamin A, Vitamin C, Vitamin B and Iron daily.
"Footnote"- usually tells the %DVs based on a 2,000 calorie diet.
"% Daily Value"- a 5% daily value or less is low and 20% daily value or more is considered to be high.
"Added sugars and salts"- look for words like dextrose, maltodextrin, invert sugar or high fructose corn syrup, monosodium glutamate (MSG), disodium guanylate (GMP), disodium inosinate (IMP), or trisodium phosphate.
"Ingredient Listing"- this is listed in descending order by weight; (the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last).
“Sell by” - how long the manufacturer suggests that a store should keep the items.
“Use by” - how long the food will be at its peak quality.
“Best if Used by or Before”- how long the food has the best quality.
Written by Kiwanian Stacey-Ann McNeil-McKenzie (Registered Dietitian)
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