Reading nutritional labels can be used
as an effective & easy tool to make healthy food
choices. The nutritional information is generally found
on the reverse side of a food package in the "Nutrition
Facts" section.
|
What does the “Nutrition Facts” section
tell you?
|
| This section provides you with information
about: |
|
| ICLDC’s Practical Tips for Healthy eating: |
The ingredient list informs you of
the ingredients that are used in the packaged food
and they are shown in descending order according to
their weight.
The first ingredient makes up the largest quantity
of the food items. Beware of the foods where fat
margarine, cream, oil or sugar feature the top few
ingredients. |
| |
| Understanding Common Nutrient Claims |
| When You Read… |
The Nutrient Claims Indicate... |
| |
Sodium
free/Salt free
Low Sodium
Low Sodium
Reduced in Sodium
Light in Sodium
Unsalted/No Added Salt |
Less
than 5 mg of sodium per serving
140 mg or less of sodium per serving
140 mg or less of sodium per 100 g
At least 25% less sodium than regular version
50% less sodium than regular version
No salt has been added to the product |
|
Fat-Free*
Low Saturated Fat
Low Fat
Reduced Fat
Light in Fat |
Less
than 0.5 grams of fat per serving
1 gram or less per serving
3 grams or less of fat per serving
At least 25% less fat than regular version
50% less fat than regular version |
| |
Sugar-Free**
Reduced in Sugar
No Added Sugars
High in Fibre |
Less
than 0.5 grams of sugar per serving
At least 25% less sugar than regular version
No sugar has been added to the product
5 grams or more of fibre per serving |
| |
|
*Fat-Free may not always be a healthier
option as it may be higher in carbohydrates than the
original…so it’s best to read and compare the labels!
**Sugar-Free does not mean that a product is carbohydrate-free. |
| |
| Useful Tips: |
- Avoid food with added sugar
- Avoid fried food
- Eat more fiber. In fact, half of your plate should
be green as a rule of thumb (e.g. Salad, vegetables,
tabbouleh) – see plate method below.
- Lastly and most importantly daily walking or regular
exercise is essential
|
