The Basics of reading a Nutrition Label

Part of leading a mindful life is knowing exactly what’s going into your body. The ability to read a nutrition label allows you to make informed decisions about what you eat. This post will give you a very simple overview of how to do just that (don’t worry, we’ll deep dive into the ingredients list and how to interpret the information provided in a future post).

By law, any prepackaged foods must have a nutrition facts table and an ingredient list.

Here’s a basic Nutrition Label that I’ve broken down into three sections

A. Serving Size

When reading a nutrition label you must be mindful of this section. People are often unaware that the information on nutrition labels are based on serving sizes, not the size of the container, package, or item. These are often determined by the typical amount eaten or drank, not how much one SHOULD consume.  I remember the first time I learned this, I had just crushed a box of Kraft Dinner (a different time in my life…) and saw that a serving size was only ¼ of the box.  Yikes.

The label I’ve sampled above also provides the reader with the number of servings per container. In this case, there are 4.  Be aware that not all labels will include this, leaving you to do the math yourself. This food item would have 1000mL total as the serving size is 250mL and there are 4 servings per container.  Had the label not informed us of the number of servings we would simply divide the full container amount by the serving size. 
1000ml (container size)/250ml (serving size) = 4 (servings)

B.  Calories & Nutrients

Food labels are also required to provide Calories and the following nutrients:

Fat, Saturated Fats, Trans Fat
Cholesterol
Sodium
Carbohydrates, Fibre, Sugars
Protein
Calcium
Iron
Potassium

Vitamin A & C have recently been removed from the list of required nutrients as it is believed most Canadians are getting sufficient amounts in their diets, while Potassium was added as it was believed most Canadians required more. The listed items are a few key nutrients to keep an eye on when making dietary choices, however, they are not the only ones you should be mindful of.

Again, all nutrients listed are per serving. It is important to multiply correctly when consuming more than the given serving size.  Keeping an eye on calories is critical for those counting calories for weight loss, weight gain or even learning to eat for maintenance. Being more aware of the calories in the foods you’re eating allows you to eat according to your needs.  

If you were to eat 500ml of the given item, you would be eating 160 calories.

500ml (amount eaten)/250mL (serving size)=2
2 x 80 calories (based on information provided)= 160

C. Daily Value

The daily value represents the amount of nutrients in a serving of food. They are based on two sets of values:

1. Recommended daily intake for vitamins and minerals
2. Reference standards for fat, saturated and trans fats, cholesterol, carbohydrate, fibre, potassium and sodium

It is important to note that this is based on a daily caloric intake of 2,000 calories.
The caloric needs of each person will vary. 
The daily value can be useful to compare foods or help you choose between items when looking for a certain nutrient. 

Now that you have a basic understanding of how to read a nutrition label, go into your kitchen and practice!