Things to Consider when Reading Nutritional Facts

A trip to the grocery store to stock up on food and supplies can be a stressful affair. We often just grab what we see in the aisles, thinking that we might need it for something, and go to the counter. However, it’s actually important that we read the nutrition label on the food products we want to buy. Whether it’s a jar of ready-made tomato sauce or a box of rice, the label is there to help us figure out how much calories, fat, sodium, sugar, vitamins, and other nutrients and minerals there are per serving. The tricky part is that most of us don’t know how to read these labels, or what the information on the label means.

Being health conscious doesn’t just mean wanting to lose weight. Eating healthy is a lifestyle that needs to be maintained. Every time you pick up a box or a jar of food, it’s important that you know how to read the nutrition facts on the label. Here’s a short guide on how to read the labels to fully understand what you’ll be consuming.

Fat

Keep in mind that not all fat is bad. The Canada Food Guide points out that you need some amount of fat for a healthy diet. Fat keeps our nails, skin, and hair shiny. It’s unhealthy, saturated fats that you’ll want to keep away from. Fats like trans fats are known to raise levels of “bad” cholesterol or LDL, while decreasing levels of “good” cholesterol or HDL in our system.

Some labels on food products can show that it has 0 of Trans fats, but don’t be fooled. Products that contain less than 0.5g Trans fats per serving can say it doesn’t have any, so check the ingredients list below the nutrition facts. If it has partially hydrogenated oil or shortening, it most likely contains trans fats.

Sodium

Having too much sodium in your system can cause a rise in your blood pressure, making you prone to heart related illnesses. Food items with high sodium levels have typically undergone heavy processing, meaning they’re no longer fresh when you consume them. Nutritionists and health professionals, as well as The Canada Food Guide, encourage people to limit their sodium intake to less than 2,300 mg a day. So if a food product is high on sodium, skip it, or at the very least, limit your intake of said product.

Fiber

Your body’s digestive system likes fiber. Consuming a good amount of fiber daily helps your digestive tract to function normally. Fiber helps prevent constipation and a wide range of digestive issues. Nutrition facts on fiber also say that it can help you stay fuller for longer periods. Fortunately, fiber can be found in a wide array of foods, such as fresh vegetables, grains, and fruits. You can also find them in prepared foods. Aim for items that have more than 3g of fiber per serving, as indicated on the nutrition label.

Calorie Count

For most of us, this is what we look at when picking food. A food item’s nutrition label should clearly indicate how many calories it has per serving. People often think that if the food item has a high calorie content, it’s bad for you. However, some high calorie foods are actually good for you since they have plenty of nutrients and make you feel fuller longer. The Canadian nutrition guide says that males should have at least 2500 calories per day and 1900 for females. However, the amount of calories you should take depends on your level of activity—the more active you are, the more calories you need. Conversely, the more sedentary your lifestyle, the fewer calories needed.

Sugar

The number on the nutrition label often does not distinguish from naturally occurring sugars, such as fructose in fruits and lactose in milk, and added sugar, like brown rice syrup and high-fructose corn syrup. Like fats, not all sugars are bad. Natural sugars are fine, but the added ones can cause health problems when consumed in high levels. Instead, read the ingredients list to check on what type of sugar is present in the food.

Minerals and Vitamins

Check on the Daily Value (DV) of the vitamins and minerals found in the food item, as indicated in the nutrition facts label. Find food items that contain between 10 to 19 percent of the daily value of vitamins and minerals you need and stick with them. If they don’t offer much nutritional value, they might just be added calories to your diet.
For more information on the right nutrition, talk to a dietitian or nutritionist that can help guide you in creating the right meal plans for your lifestyle or condition. Dietitian or nutritionist follow The Canada Food Guide to make the most of your nutrition plan to ensure that you’re getting the right amount of calories and daily vitamins and minerals for a healthier life.