One of the best actions to take towards healthy lifestyle is to know what is contained in the food you consume. The government in Canada has simplified the labelling by standardizing nutrition facts labels Canada making it simple in comparing the items available in such a way that you can make informed choices. Sounds a bit daunting, but after getting familiar with how to read these labels it is fast and painless.
Why Nutrition Facts Labels Matter
The objective of nutrition facts labels in Canada is to provide you with a very clear breakdown of nutrients content in packaged foods and beverages. They depict the levels of calories, fats, protein, carbohydrates, vitamins, and minerals among other important information regarding nutritional content.
Most individuals will look at these labels but not necessarily interpret what the figures entail. Provided you know how to analyze it, the task of comparing two products and selecting the one that can better serve your health targets will not be an issue.
Step 1: Look at the Serving Size
At the very top of the label, it is good to look at serving size. This informs you how much food the rest of the numbers are pegged at. As an example, imagine that the serving size is a cup although you were eating two but you need to multiply all the figures in the label by two.
Nutrition facts label serving sizes in Canada are standard, so it is easier to compare one brand to the other when it comes to foods of similar categories. Nevertheless, never forget to check it as even thin margins can lead to the influence of an overall nutrient intake you have.
Step 2: Check the Calories
Calories will tell you the amount of energy one serving will have. Regardless of whether you prefer to stay the same, lose or gain weight, you should monitor this with regards to the number of calories you consume daily. It does not necessarily imply that you should go wild obsessing about the numbers, but it is a good practice to understand your basic approximations of how many calories each food contributes to your watchful totals.
Step 3: Understand the % Daily Value
The % Daily Value (%DV) is one of the most helpful instruments on nutrition facts labels Canada. This figure indicates what percentage of a nutrient you will find on one serving thereof, as per the recommended daily allowance.
A general rule:
- 5% or less DV indicates that food is low in that nutrient.
- When 15 percent DV or greater appears, then it is considered high in that nutrient.
Take, for instance, when a cereal contains 20 percent DV of fiber, then it is a proficient source of fiber. It is low in salt as long as it contains 2% DV of sodium.
Step 4: Watch Out for Added Sugars and Sodium
Sodium and added sugars are two of the largest amounts of nutrients consumed every day by the majority of people. In Canada, food nutrition labelling now requires that the amount of added sugars be brought out separately, which can assist you in identifying products that might not otherwise be as healthy as you would expect. Excessive sodium may increase blood pressure and excessive added sugars may trigger weight gain as well as other health issues.
Step 5: Focus on Nutrients You Need More Of
Some nutrients you will want to reduce, and others you may be interested in increasing- fiber, protein, calcium, and iron. Or you might check the %DV to pick out foods that help you keep within your daily limits without exceeding them on the less healthy nutrients.
Making the Most of Nutrition Facts Labels
The more you read nutrition facts label Canada the easier it will become. Eventually, healthier options will come as second nature and you will not have to take a lot of time to analyze it. Whether you are buying a snack, food pantry item, or drink, a few seconds checking the label may result in significant changes in total health.