1. SHREDCity How to Read Nutrition Labels
Presented By:
DEPTH TRAINING

2. 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”
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“A healthy diet…”

3. 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
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4. 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.
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5. 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
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6. 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.
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Yogurt

7. 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
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8. 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
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Yogurt

9. 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
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10. 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.
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11. 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!
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12. 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
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13. Look for added sugar in the ingredient list
Look for added sugar in the ingredient list. There are many different names for sugar!
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14. 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
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15. 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.
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Starter meal plan
Daily checklist and tips