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.

  1. 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.
  2. Next, look at the calories. This is the amount of energy in one serving of the food.
  3. Find the % Daily Value (%DV).  This tells if there is a little or a lot of a nutrient. 
  4. Select foods that have less fat, sugar and sodium.
  5. Select foods that have more fibre, vitamins A and C, calcium, and iron.

Nutritional Information chart from the side of a yogurt container


Check out our video with Master Trainer, Nicole Fetterly, RD: