SHREDCity How to Read Nutrition Labels Presented By: DEPTH TRAINING

Nutrition information provided on food labels Nutrition Facts Ingredient List Nutrition Claims Health Claims INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide). “Good source of fibre” Handouts! Starter meal plan Daily checklist and tips “A healthy diet…”

Nutrition Facts Table Mandatory for almost all prepackaged foods Includes: The specific amount of food Calories and 13 core nutrients The actual amount of a nutrient in grams The % Daily Value Handouts! Starter meal plan Daily checklist and tips

Nutrition Facts are based on a specific amount of food Compare this to the amount you ACTUALLY eat. The specific amount is: listed under the Nutrition Facts title. listed in common measures you use at home and a metric unit. not necessarily a suggested quantity of food to consume. Handouts! Starter meal plan Daily checklist and tips

Specific amount of food Compare it to the amount you ACTUALLY eat. Nutrition Facts Bran cereal with raisins 1 cup (59 g) Amount you eat 1 ½ cups Handouts! Starter meal plan Daily checklist and tips

The % Daily Value (% DV) is: used to determine whether there is a little or a lot of a nutrient in the amount of food. a benchmark to evaluate the nutrient content of foods. based on recommendations for a healthy diet. Handouts! Starter meal plan Daily checklist and tips Yogurt

The % Daily Value (% DV) The % DV helps you see if a specific amount of food has a little or a lot of a nutrient. 5% DV or less is a LITTLE 15% DV or more is a LOT Handouts! Starter meal plan Daily checklist and tips

Actual Amount of a Nutrient Look at the number of grams of each macronutrient – Fat, Carbohydrates, and Protein Pay attention to the grams of fibre and sugar under carbohydrates Compare these amounts between products Handouts! Starter meal plan Daily checklist and tips Yogurt

The Ingredient List Lists all of the ingredients for a food by weight, from the most to the least. Is a source of information for certain nutrients. Is a source of information for people with food allergies. Example: INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR Handouts! Starter meal plan Daily checklist and tips

Steps to Reading a Nutrition Label Step 1: LOOK at the amount of food Nutrition Facts are based on a specific amount of food. Compare this to the amount you eat. Handouts! Starter meal plan Daily checklist and tips

Steps to Reading a Nutrition Label Step 2: Look at the number of grams for each macronutrient Look for: Higher protein Higher fibre Lower sugar Lower saturated and trans fat *Look at grams when aiming to meet your macronutrient targets! Handouts! Starter meal plan Daily checklist and tips

Steps to Reading a Nutrition Label Step 3: Read the list of ingredients Remember ingredients are listed by weight, from the most to the least Look for added sugars! Look for good healthy nutrients. Pay attention for food allergies. Example: INGREDIENTS: WHOLE GRAIN ROLLED OATS, SUGAR, HIGH MONOUNSATURATED CANOLA OIL, ALMOND PIECES, RAISINS, GOLDEN SYRUP, SALT, CRISP RICE (RICE FLOUR, SOY PROTEIN, SUGAR, MALT, SALT), SOY LECITHIN, NATURAL FLAVOUR Handouts! Starter meal plan Daily checklist and tips

Look for added sugar in the ingredient list Look for added sugar in the ingredient list. There are many different names for sugar! Handouts! Starter meal plan Daily checklist and tips

Steps to Reading a Nutrition Label Step 4: CHOOSE Choose products that: Have no added sugar in the ingredient list Are higher in grams of protein Are lower in grams of saturated and trans fats Meet your macronutrient goals for fats and carbohydrates Handouts! Starter meal plan Daily checklist and tips

For example, if you would like to eat more fibre… … cereal A would be a better choice for you as it has less grams of sugar and more grams of fibre. Remember: 5% DV or less is a little and 15% DV or more is a lot. Handouts! Starter meal plan Daily checklist and tips