I’ve never been one to get too worried about nutrition labels and ingredients when I shop for food for my family, but I’ve changed my tune lately. I was raised in a grocery store family (my dad worked in a grocery store and was a manager for a big portion of his career), so I was taught to look for price per item or price per weight to get the best bang for my buck, and to be a smart shopper that way. Since I have to really look at ingredient labels now to shop for my nephews with Celiac disease, I’ve been also looking to see which products are better nutritionally for my family.
I will be the first to admit it can be daunting trying to navigate food labels and nutrition facts, but I’m here today to help you! In an effort to increase Canadians’ awareness and use of the Nutrition Facts table, there’s a collective endeavor with the Food & Consumer Products of Canada, Health Canada, Retail Council of Canada and the Canadian Federation of Independent Grocers, to create the Nutrition Facts Education Campaign.
How to Focus on the Facts
The Nutrition Facts Education Campaign wants to help you navigate nutrition on packaged foods, so let’s take it step by step:
Step 1: Read the Nutrition Label
Nutrition Facts are found on most packaged goods and look as pictured. It gives you information on the calories, serving size, percent daily value, and the 13 core nutrients.
Step 2: Start With the Serving Size
The information here is provided based on this quantity of food, so if you eat more than 1 burger (serving) as listed, you need to adjust the numbers in the Nutrition Facts table.
Step 3: Look at the Percent Daily Value (%DV)
Does the Serving Size have a lot or a little nutrient? 5% DV or less is a little and 15% DV or more is a lot.
Step 4: Look at Specific Nutrients & Compare
Choose packaged food that has more of the nutrients you want, like fibre and iron, and less of those you don’t, like saturated and trans fats and sodium
I hope that helped you easily navigate Nutrition Facts so you can choose products to suit your family’s nutritional needs.
I have a Co-op grocery store gift card to giveaway! You must be 18 years or older and a resident of Canada to win. See full details here.
a Rafflecopter giveaway
You can also enter to win a $300 grocery store gift card from the Focus on the Facts website! All you have to do is take a short quiz about the information I just shared with you, and you can enter every day!
Disclosure: I received compensation to write this post from NFEC. All opinions on this blog are my own.
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