A Practical Guide to Reading Food Labels
Navigating food labels can be confusing, but understanding them is key to making healthier, informed choices. This guide will help you simplify the process, providing tools to feel more confident about what you are buying and eating. Let’s explore the basics of reading labels, including ingredient lists, nutrition facts, and claims on packaging.
The Importance of Reading Food Labels
Food labels contain valuable information that can help you:
Compare and select products easily
Identify the ingredients in your food
Choose products with nutrients that align with your health goals
Whole Foods First
Before diving into the details of labels, remember that the healthiest foods are often those without labels — like fresh fruits, vegetables, and unprocessed meats. When you prioritize whole foods, you eliminate the guesswork. Packaged foods can still be part of a healthy diet, but understanding labels will help you make the best possible choices.
The Ingredient List
The ingredient list on packaged foods provides insight into what the product is made of. Here’s what to keep in mind:
Ingredients are listed in order of weight, from most to least. The first ingredient is present in the highest amount, while the last is in the smallest.
Watch for sugars: All forms of sugar must now be listed together under “Sugars,” with individual types in brackets (e.g., sugars [glucose, sucrose, honey]).
Look out for undesirable ingredients such as:
Added sugars
Food dyes (e.g., Red 40, Yellow 5)
Partially hydrogenated vegetable oils
If you have food allergies or sensitivities, the ingredient list is crucial for identifying ingredients to avoid.
The Nutrition Facts Table
The Nutrition Facts table offers key details about serving size, calories, and nutrients. Here's how to interpret the most important parts:
Serving Size: All nutrient amounts are based on this portion. Different brands may use different serving sizes, so compare products carefully.
Calories: These indicate the energy provided by a serving, but focus on quality over quantity by prioritizing nutrient-dense foods.
% Daily Value (DV): A helpful tool for assessing nutrient levels:
5% DV or less: A little
15% DV or more: A lot
Use the % DV to decide whether a product is a good source of nutrients you want more of (like fiber or iron) or if it contains ingredients you want to limit (like sodium or saturated fat).
Understanding Nutrition and Health Claims
Labels often feature terms like “low-fat” or “cholesterol-free.” These claims must meet strict guidelines, but it’s still essential to read the full ingredient list and nutrition facts. Here are two key types of claims:
Nutrition Claims: Statements like “good source of fiber” or “low in sodium.”
Health Claims: These link a food to a potential health benefit, such as “A healthy diet low in saturated fats may reduce the risk of heart disease.”
Keep in mind that even with accurate claims, some packaged foods may contain undesirable ingredients like added sugars or inflammatory oils.
The Difference Between "Natural" and "Organic"
It’s important to distinguish between these two commonly used terms:
“Natural”: This is a marketing term without strict regulations. Any company can use it, so it doesn’t guarantee a healthier product.
“Organic”: In Canada, this term is governed by strict standards regulated by the Canadian Food Inspection Agency (CFIA). Certified organic products must meet specific requirements and are regularly inspected to ensure compliance.
Interpreting Date Labels
Date labels on food packaging can be confusing, so here’s a quick overview:
Best Before Date: Indicates how long the product will retain its freshness, taste, and nutritional value. It’s not the same as an expiration date and does not guarantee safety after this date.
Expiration Date: Found on products like supplements, meal replacements, and infant formula. Once this date passes, the product may not meet its stated nutritional value and should not be consumed.
Packaged On Date: Applies to foods with a short shelf life (less than 90 days). It tells you when the product was packaged and includes information on how long it will stay fresh.
New Packaging Regulations
By the end of 2025, Health Canada will require manufacturers to display a Front of Package (FOP) symbol on products high in sodium, sugars, or saturated fats. This initiative aims to raise awareness about foods that can increase health risks such as heart disease, obesity, and type 2 diabetes. Be on the lookout for these symbols to make more informed choices.
Key Takeaways for Smarter Shopping
Prioritize whole foods without labels, such as fresh produce and lean meats.
When buying packaged foods, choose products with simple, recognizable ingredients. Aim for ingredient lists with five items or fewer.
Use the 80/20 rule: Strive for 80% of your food to be whole, minimally processed options, with 20% flexibility for occasional treats.
Avoid foods with artificial additives, including dyes and partially hydrogenated oils.
Focus on nutrient density, not just calories, to support overall well-being.
By learning how to read food labels, you empower yourself to make healthier choices that align with your wellness goals. When in doubt, stick to real, whole foods, and use food labels as a guide when selecting packaged items.
Understanding what’s on your plate can be a powerful tool in your journey toward better health and well-being.
