Stumble Upon

del.icio.us

Digg

Facebook

Print

Email

Speak Up

Food labels are valuable sources of information. A Nutrition Facts table is found on almost all food labels and it can tell you a lot about the food you buy. Reading food labels can help you make informed food choices, but there are important tips to keep in mind.

The nutrient information in the Nutrition Facts is always based on a specific amount of food measured in household units - such as a cup of milk, or a slice of bread - followed by the metric measurement (g, mL). The amount reflects the quantity people usually eat at one sitting.

The key however, is comparing the amount in the Nutrition Facts to the amount you actually eat. Why? A favourite bowl you use at breakfast might hold anywhere from a 1/2 cup to a 2 1/2 cup amount of cereal.

Having 2 1/2 cups of a particular cereal may be five times the amount specified in the Nutrition Facts. If the cereal box label indicates a 1/2 cup amount is 120 Calories, this means that instead of consuming 120 Calories, you have just consumed a 600 Calorie bowl of cereal.

More tips for using the Nutrition Facts:

. Remember - the amount of food in the Nutrition Facts is not a recommended serving. Canada's Food Guide recommends the amount and type of food needed for different age and gender groups, as well as different stages of life.

. Nutrition Facts on different brands of the same type of food may be based on different amounts of food. For example, one brand of crackers may have nutrition information based on eight crackers, while another brand's is based on only four crackers. So check the metric amount under the Nutrition Facts when comparing products.

. Not all foods are sold 'ready to eat'. Foods that require preparation, such as cake mix baked with an egg, or breakfast cereal served with milk, will have one column in Nutrition Facts providing nutrient values for the food as sold, while another column will provide nutrient values for the food "as prepared," with the added egg or milk, for example.

You can get more information on nutrition labelling and Canada's Food Guide by visiting: www.healthcanada.gc.ca/ nutritionlabelling or by calling 1-800-O-Canada (1-800-622-6232).