This blog was written by Chelsea, our on-staff Holistic Nutritionist! Book sessions with Chelsea over on our registration site at https://reconline.yorkulions.ca/
--------------------------------
Have you ever walked into the supermarket and picked up an item from one of the inner aisles, looked at the Nutrition Facts on it, and went… “what does this mean?”
You’re not alone!
So many health and wellness practitioners preach about the importance of reading nutrition labels and the ingredients list when you’re shopping, but no one really talks about what to look for, and how to understand what all the numbers and percentages mean – what are you looking for? What are you trying to avoid? What does %DV mean?!
Let’s dig into Nutrition Labels 101!
Reading nutrition labels can feel confusing and overwhelming at first, but the important thing to remember is that the information provided gives us the power to understand and make informed choices about the foods and drinks we choose to consume.
Once you know how to read the labels, you will be given the ability to take control of your health, and the more practice you get, the better you can become at using them as a tool to plan a healthy and well-balanced lifestyle.
The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredients list.
Let’s decode that table and see what we find!
STEP 1: SERVING SIZE
The most important part of the Nutrition Facts table is to note the serving size.
Manufacturers often strategically choose the serving size to make the rest of the table look appealing. Small serving = small calories/fat/carbs. Tricky, right? Always something to look out for.
All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.
In Canada, for the rest of the year, at least, serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that most people eat in one sitting, and not be exaggeratedly small, unrealistic portion sizes (seriously, who eats 5 almonds for a snack?!).
Let’s use an example - Raw, unsalted cashews.
As you can see, right under the Nutrition Facts header is the serving size. For this would be 1/3 c. or 50g. This means that all the numbers underneath it are based on this amount.
STEP 2: % DAILY VALUE
The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. In an ideal world, you will get 100% DV for each nutrient every day. This is added up based on all the foods and beverages you consume throughout the day.
NOTE: Not every nutrient has a %DV. You can see it's missing for things like cholesterol and protein. This is because there isn't an agreed "official" %DV for that nutrient.
As you start to become familiar with navigating the Nutrition Facts table, it’s important to remember is that the %DV should be used as a guideline, not a rigid rule. You don’t need to add all your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and anything 15% or more to be a lot.
STEP 3: MIDDLE OF THE TABLE (E.G. MACRONUTRIENTS + CHOLESTEROL, SODIUM)
Calories are straightforward. Here, 1/3 cup (50 g) of cashews has 250 calories.
Fat is bolded for a reason. That 19g of fat (25% DV) is total fat. That includes the non-bolded items underneath it. Here, 19g of total fat includes 3g saturated fat, (19g - 3g = 16g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).
Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It's easy to overdo sodium, especially if you’re regularly eating pre-made, restaurant foods, or canned foods where sodium is used as a preservative. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it if you have high blood pressure or kidney problems, etc.).
Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fibre, sugar, and starch (not shown). Here, 50g of cashews contain 12g of carbohydrates; 8g are all fibre. And as you can see, 8g of fibre is 29% of your daily value for fibre.
Proteins, like calories, are straightforward as well. Here, a 1/3 cup (50g) of cashews contains 8g of protein.
STEP 4: BOTTOM OF THE TABLE (E.G. VITAMINS & MINERALS)
The vitamins and minerals listed at the bottom of the table are also easy to navigate.
Potassium, Calcium, and Iron are all listed here, however, manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you'll notice that some foods contain a lot more vitamins and minerals than others do.
NOW LET’S GO SHOPPING…!
The next time you go to the supermarket I encourage you to check out the Nutrition Facts table on everything you pick up/are interested in buying, through the aisles.
It may take you a little longer to get through your weekly or biweekly shop, but eventually, you will have a better idea of what products to buy based on your own nutritional needs and preferences. Plus, investing the extra time now is an investment in your overall health and well-being for the future!
________________ Sources: https://pubmed.ncbi.nlm.nih.gov/31081683/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230800/