Reading Food Labels
Buy natural, unprocessed foods at the store. If you need to buy a packaged food you can use the Nutrition Facts table and to make sure you are making a healthy choice.
Reading the Nutrition Facts table
The Nutrition Facts table gives information about the amount of calories and up to 13 other nutrients in a portion of packaged food.
- First, look at the serving size. Eating the amount listed will provide the calories and nutrients listed on the table. One serving might not be the same size as a serving from Eating Well with Canada’s Food Guide or a portion that a child would eat.
- Next, look at the calories. This is the amount of energy in one serving of the food.
- Find the % Daily Value (%DV). This tells if there is a little or a lot of a nutrient.
- Select foods that have less fat, sugar and sodium.
- Select foods that have more fibre, vitamins A and C, calcium, and iron.
Check out our video with Master Trainer, Nicole Fetterly, RD: