A National Institute of Nutrition study (1998) found that while 71% of Canadians looked at food labels, only about 23% understood them. And that they believed that if it wasn't listed on the label, that it wasn't in the product. In the past, food labels were not even required. When they did appear, they were disorganized and inconsistent. Companies were free to omit whatever information they wanted to. New regulations are put into place by Heath Canada, to end the confusion. Labels must state the number of calories, the amount of total fat (saturated and trans fat), Cholesterol, sodium, carbohydrate, fiber, sugars, protein, vitamins A and C, calcium and iron in a specified amount of food. This should be completed by December 2007.
| Nutritional Facts: 1 cup (30g) | ||
| Amount: |
Cereal Only |
Inc. 125ml 2% milk |
| Calories: % Daily Value |
120 |
180 |
| Fat: 1.0g |
2% |
6% |
| Saturated 0.3g-Trans 0.0g |
1% |
4% |
| Cholesterol: 0 mg |
0% |
2% |
| Sodium: 200 mg |
8% |
11% |
| Carbohydrates: 24g |
8% |
10% |
| Fiber 3g |
11% |
11% |
| Sugars 6g |
0% |
0% |
| Protein: 3g |
0% |
0% |
|
---------------------------------------------- |
---------------- |
----------------- |
| Vitamin A: |
0% |
8% |
| Vitamin C: |
0% |
0% |
A food may list a low calorie and fat count, but this can be deceiving because nutritional info on a label is based on what the food manufacturer considers a serving size. That could be very different from what you eat in a typical sitting. Pay attention to the serving size before you indulge.
This number is a benchmark for quickly evaluating the nutrient content of foods, based on what Health Canada recommends for the typical healthy adult diet. Don't be put off if the nutrients on the label have a low % daily value. They can still contain lots of other vitamins, minerals and photochemical That aren't listed on the package.
This is the energy content of food. Calories turn into body fat when consumed unless expended during activity. Experts say moderately active women should consume a maximum of 2,000 calories daily, while moderately active men should consume 2,500 calories daily. Consume less if your not active. Most experts warn not to take in fewer than 1,300 calories daily.
Labels should list the total fat content. Total fat is broken down into Saturated and Trans Fat content. Saturated Fat is found in animal products such as meat and dairy, and some vegetable oils like coconut and palm oils. It should be limited as it can raise cholesterol levels, causing blocked arteries and heart problems. Trans Fats are created when healthy fat is blasted with hydrogen, a chemical process that extends the shelve life of some foods. They should be avoided completely, if possible. That's because they not only raise bad cholesterol, they lower heart healthy good cholesterol. Heath Canada recommends that you get no more than 30% of your calories from fat. Less than 10% of that should come from Saturated Fat.
Cholesterol is a substance that most people should limit. It contributes to plaque build up in the arteries, which can lead to heart disease. However a cholesterol-free food isn't necessary a healthy one. According to the Heart and Stroke Foundation, saturated fat has a greater impact on blood cholesterol than dietary cholesterol. Nevertheless everyone should be aware of their cholesterol intake.
Most of the sodium we ingest come from sodium chloride, better know as table salt. Most people take in more salt than we need, because it is often hidden in processed foods. Watch your sodium intake. In sodium sensitive people, salt may contribute to increased blood pressure, which can lead to heart attacks and stroke.
Refers to the amount of sugars, starches and fibre in foods. Carbs are essential sources of energy that convert to sugar when digested. The best carbs raise blood sugar levels slowly, providing a sustained source of energy. The label should contain the total carbohydrate content in a serving and divides the carb content into sugars and fibre. Fibre doesn't raise blood sugar levels, and is important in slowing down the absorption of sugary, starchy, less healthy carbs. Check the ingredient list as label don't tell the whole story. Stay away from foods that contain fast acting carbs such as white flour, also called enriched or wheat flour.
Most people should chose foods high in fibre. There are two kinds of fibre, both essential to healthy diets. Insoluble fibre, know for eliminating toxins from the bowels, is found in grains and the skins of many fruits and vegetables. Soluble fibre found in foods like Oatmeal, forms a gel that traps cholesterol, preventing it from being absorbed into the blood stream. If you find a food with at least five grams of fibre in a serving your doing well.
Sugars listed on a food label include all forms of the sweet stuff, including sucrose, glucose, fructose and dextrose. These are fast acting high-glycemic carbs that should be avoided when possible. Not only are they a source of nutritionally empty calories, they raise the blood sugars quickly and can cause excess insulin production and therefore extreme blood sugar drops, hunger and fatigue.
The essential building blocks of muscles, hair, skin and nails. They are found in foods such as meat, nuts and beans. Choose lean protein when ever possible.
Maintains the immune system; protects eyesight; keeps skin and tissues of the mouth, stomach, intestine and respiratory system healthy. Acts as an antioxidant. Found in Beta-carotene: apricots, cantaloupe, carrots, dark leafy greens and mango. Retinol: beef, chicken, fish, liver, eggs and fortified milk.
Builds and maintains collagen and connective tissue; helps form red blood cells; enhances iron and folic acid absorption; acts as an antioxidant; aids wound healing. Found in Peppers (especially sweet red ones), orange juice, pineapple and other citrus fruits, strawberries, papaya, broccoli, Brussels sprouts and kiwi.