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Reading the nutritional labels: child’s play!

Reading the nutritional labels: child’s play!

June 7, 2012 - By Nautilus Plus

Temps de lecture 3 minutes

Since 2007, nutritional labelling has become mandatory for prepackaged food such as bread, yogurt, or cheese. However, many are still hesitating to use the nutritional charts to help them make better choices. If you count yourself among them, this article will certainly help you!

Deciphering the nutritional chart in 3 steps

Here is how to proceed when looking for the nutritional qualities of food, or when comparing two products:

1. Look for the serving size (on the upper part of the chart):

Compare it with the quantity you usually eat. As an example, if the serving size is one tablespoon (15g) and you usually eat 2 tablespoons, you will need to multiply the numbers you see on the chart by 2. When comparing two different products, make sure that the serving sizes are similar.

2. Use the Nutrition Facts % (the last column on the right):

You will know that the product contains a lot of one nutrient if the percentage is 15% or more, and little if it is 5% or less. For example, I know that my cereal bar is a good source of fiber because it contains 20% DV (Daily Value %). This applies to all nutrients!

3. Select the best products:

Choose food that contains a high percentage of fiber, vitamins A and C, calcium, iron, as well as a low percentage of fats, saturated and trans fats, and sodium.

To each food its own nutrients!

To save time and sharpen your judgment, you can focus your research by paying attention only to the 2 or 3 more important nutrients of each food category. For example, when choosing bread, you will not be looking for its calcium content, but rather for the quantity of fiber it contains. The following charts sum up the standards that need to be considered: why not bring it on your next trip to the grocery?

Cereals

Fats

Saturated + Trans

Sodium

Fiber

Sugars

Bread
(for 1 slice)

350 mg or less
(15 % DV or less)

2 g or more
(5 % DV or more)

Breakfast cereals
(for 30 g)

3 g or more
(10 % DV or more)

6 g or less

Cereal bars
(for 30 g)

2 g or less
(10 % DV or less)

2 g or more
(5 % DV or more)

Crackers
(for 20 to 30 g)

3 g or less
(5 % DV or less)

2 g or less
(10 % DV or less)

350 mg or less
(15 % DV or less)

2 g or more
(5 % DV or more)

Dairy products

	Fats	Saturated + Trans	Sodium	Sugars
Milk (for 250 ml)	2 % M.F. or less
Yogurt (for 175 g)	2 % M.F. or less			15 g or less
Cheese (for 30 g)	20 % M.F. or less	3 g or less (15 % DV or less)	350 mg or less (15 % DV or less)

Ready-to-eat foods

Fats

Saturated + Trans

Sodium

Fiber

Protein

Soups

(for 250 ml)

3 g or less
(5 % DV or less)

700 mg or less
(30% DV or less)

Frozen dinners

(for 1 dinner)

10 g or less
(15 % DV or less)

2 g or less
(10 % DV or less)

700 mg or less
(30 % DV or less)

3 g or more
(10 % DV or more)

15 g or more

And you, which products do you purchase that meet these standards?

By Vanessa Martin

Reading the nutritional labels: child’s play! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012