Check the Nutrition Facts for informed food shopping
Fri Jan 04, 2008

The Ingredient List and the Nutrition Facts table on a food package have key information to help you make healthy food choices when you're in the grocery store. They can tell you what ingredients are used most and what nutrients the product provides.

"Now that all food packages use a standard way to list all the information about a product, it's easier to make informed decisions," explains Katie Jessop, registered dietitian with the Heart and Stroke Foundation. "The product label can help you compare products and decide which one might be the healthier choice for you and your family."

. The ingredient list starts with the ingredient used most in the product.

. The Nutrition Facts table tells you how many calories and nutrients there are based on the product's serving size.

. When you compare products, make sure the serving sizes are similar.

. If you eat 2 times the serving size, you will get double the listed calories and nutrients.

. Look for higher (25% or more) % Daily Value for nutrients such as fibre, Vitamin A and C, Calcium or Iron.

. Look for a lower (10% or less) % Daily Value for fat, saturated and trans fat, cholesterol and sodium.

. Limit the amount of saturated and trans fat you consume.

. Choose foods with 2 grams or more of fibre per serving. Diets high in fibre can lower your risk of heart disease.

. Look for the Health Check symbol on food products. This means that these products have been reviewed by the Heart and Stroke Foundation's dietitians. More information on making healthy food choices is available online at www.healthcheck.org.

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- News Canada