Nutrition labels were something I didn’t pay much attention to for many years. I picked up my favourite items and enjoyed them without much thought about serving size or the nutrients that were in my food. I knew I wanted to eat fresh food but that packaged food was something that was also a part of my diet. Over the years I have spent more time understanding and deciphering nutrition labels to make the best choices for my family and I.
Nutrition labels can be deceiving. Two items may appear to be the same but on closer inspection they were actually vastly different. (leankitchenco) For this post I’ve donned my detective cap, grabbed my magnifying glass and sought to uncover the truth behind nutrition labels.
You don’t need to be a detective to focus in on the most important parts of the nutrition label. Serving size, Percent Daily Value and Nutrients. When choosing food ensure that you are calculating based on serving size. If you are comparing two items and one is for 1/2 cup and the other is for 2/3 cup you need to make conversions so you are able to adjust the numbers. With percent daily value check to see if your choice has a little or a lot of a nutrient. For example, you would want a lot of fibre but a little sodium. Let’s check out an example. Check out all of the facts but visiting Canada.ca/NutritionFacts
I was given two different boxes of crackers. Cracker A and Cracker B. Similar items but not very similar nutrition labels.
Cracker A has a serving size of 9 crackers (23 g) and high PDV (Percent Daily Value) of Saturated Fat and Sodium whereas Cracker B has a serving size of 4 crackers and high PDV of Fibre. Which one is a better choice? I would say Cracker B because it’s lower in sodium, fat and saturated fat and higher in fibre. But I need to make sure I’m taking only four crackers and not a whole handful!
While my boys are still young I am trying to reinforce healthy eating habits and informed choices. We had fun examining the labels and identifying which product was the best choice for us. Cereal is a big one in our house as I am always encouraging cereal with high fibre and low sugar. With some extra sleuthing we found one that we all love the ingredients and the nutritional information.
To recap – start with Serving Size, found under the header “Nutrition Facts”; then look at Percent Daily Value (% DV) on the right side of the Nutrition Facts Table; then use the % DV to see if the Serving Size has a little or a lot of a nutrient – 5% DV or less is a little and 15% DV or more is a lot. Choose foods that have more of the nutrients you want like fibre and calcium, and less of those you don’t want, like saturated and trans fats and sodium.
If you focus on the facts you will make an informed decision about the food you consume. Check out the Nutrition Facts Education website for more info and downloadable info sheets.
Disclosure: This post was sponsored but as always all opinions are my own.
I never, ever read the labels. I need to be better about that.
I read everything. As the parent of 2 kids with severe food allergies, I learned a long time ago that label reading could be the difference between life and death.
Melissa Lawler recently posted..Egg Foo Yung
I’ve started making time to read nutrition labels. Unfortunately, I just found out the other day that some foods don’t actually have EVERYTHING in them listed. Which is a bummer.
Jennifer recently posted..Practical Pet Spring Cleaning Tips for Lovable Dirty Dogs
This post is exactly what I need. I’m trying to figure out nutritionally what is good and what is not. I do have a general idea but I think I need a better education on it. Thank you for sharing this post.
My husband and I have gotten into the habit of reading labels. It is scary how much jun is in food!
I’m always a label reader and it does sometimes shock me which of my choices is the healthier one. I’m also really disappointed sometimes in products I thought were going to be good but turned out not to be. It is definitely inportant to know what’s in your food.
Dawn Lopezd recently posted..10 Totally Tempting Twice Baked Potato Recipes
I am also shocked by some products that change their formulas or serving sizes
I hate this! I try to remember to read labels often, even on products I have been buying for years, just to make sure they haven’t added or removed ingredients!
You hate reading labels? Or focusing on the nutrition?
This is something I am good at for a while and then I slack off. I need to get back in the habit of reading them!
I read ever label of everything I buy. I have food allergies and heart disease so I need to be informed.
Heather @ Kraus House Mom recently posted..Bubbles, Bubbles Everywhere
Great reasons to read closely!
What a great reminder! I never read the labels, but this made me decide to start!
Jeni Hawkins recently posted..Empower Fitness Products for Women – Be Healthy, Be Active, Be Strong!
Thank you so much for this reminder. I need to get on the ball and start checking more labels. Sometimes I am in such a rush, I just look for the lowest price.
I’ve never been one to look at nutrition labels, but now that my baby is starting solid foods I’d like to give her the best stuff possible so I’ve started looking at them much more. Ya know, things like applesauce rather than baby food applesauce, and regular applesauce has a bit of added sugar so I check out the unsweetened applesauce labels to see what’s included in them and if I can find one that’s suitable for my baby.
Danielle recently posted..Making Time for Baby Wearing
Yes! Some time ago I never bothered with reading the labels. Now, I always do!
I know I could read the labels more carefully. My youngest daughter use to be allergic to dairy, so that got me reading labels a lot. I do still read them and look for certain things like sugar and fat.
I’ve recently started to read labels and it’s such an eye opening experience. Love these tips!
Amanda recently posted..The Beach Body 21 Day Fix Wasn’t What I Expected…
I wish nutrition labels were easier to understand. I’ve started reading them more myself, but don’t always understand them.
Adelina Priddis recently posted..Weekend Bites Seafood
I have found that I need to keep reading labels, even on items I’ve purchased before. Formulas & recipes change more frequently than I would have thought.
I have been looking at the label before i buy things lately. I have been surprised at the calories in some of the foods i thought were good choices for me.
Yes! It’s amazing when you take a closer look how different things are from what you thought.
I’m a label reader and always care about what’s in the food we eat. Yet it surprises me how many moms don’t pay attention to the labels on food especially what they feed babies and kids.
janis recently posted..3 Steps to Brushing Dog Teeth to Keep Your Pet’s Mouth Healthy & Fresh Smelling
I have to say, I’m not very good at looking at nutrition facts. I think I need to be better.
It is important to read always the labels and nutrition facts. Some of us just really ignore it sometimes.
what a great reminder and i have to say i love the magnifying glass. thanks for sharing.
It is amazing what reading the labels for ingredients and content will let you discover. I have totally stopped eating so many things just because of it.
I’m always amazed at how much you can learn from a simple product nutrition label. I always look at them!
Liz Mays recently posted..Spring Cleaning Your Finances
I wish that someone had taught me about nutrition labels when I was a kid because for so long I tried to understand it but never wanted to ask for clarification. I try to keep the sodium as low as possible now.