How to decipher nutrition labels
The information on Nutrition Facts labels is designed to help you compare foods and make nutritious choices. Take a few minutes to check the information these labels provide every time you go grocery shopping.
Step 1 – Look at the amount of food. The food measurement that's used as a reference is always found at the top of the Nutrition Facts table. Calories and nutrition information are calculated for that specific serving size. Keep in mind that the serving size listed may not always be your actual serving size because different people eat different amounts of food. Always compare the serving size on the label with the actual amount you eat.
Step 2 – Read the % Daily Value. The % Daily Value (% DV) helps you quickly see whether there is a little or a lot of a certain nutrient in that serving size. As a general rule, 5% DV or less means a little, and 15% DV or more means a lot. A food with 25% DV for calcium, for example, means that it contains a lot of calcium.
Step 3 – Dare to compare. Compare the % DV of similar products. As part of a balanced, heart healthy diet, choose more often foods that have lower % DV's for fat, saturated fat and sodium, and higher % DV's for beneficial nutrients like fibre, calcium, vitamin C and iron.
Step 4 – Look for nutrition claims. Nutrition claims are only allowed on foods that have met strict criteria. Look for nutrition claims on the food package such as "low in saturated fat," "source of omega-3 polyunsaturated fat" or "high in fibre".
Step 5 – Check the ingredients. For heart healthy choices, look for foods that list whole grains, vegetables or fruit at the top of the ingredients list — ingredients are listed in order, by weight, from most to least.
Remember that many heart healthy choices – such as fresh fruits and vegetables, raw fish and raw lean meats – do not have a Nutrition Facts table. Enjoy a variety of these foods every day!