How to read food labels

As we rush through the grocery store the time is not often taken to scan food labels. One may be deceived by the healthy appearance of a product or by its healthy name when in actual fact the food isn't always what it seems. Since 2005, it has been made mandatory for all producers, manufacturers, retailers and importers of pre-packaged food products to abide to new labelling regulations to make it easier to identify a healthy choice.

It's important to know the serving size for which the nutrition facts are being given. Are the calories being shown for two slices or for one? Is it for one cookie or for 10 cookies? If comparing two cookies for 300 calories versus five cookies for the same amount of calories, then the choice is evident. But the question we must ask ourselves is where are the calories coming from? Is it mostly from fat, protein, sugar or fibre? A fast and efficient way to estimate is by looking at the percent daily value. These are found on the right side of the label. The percent daily value reflects how much of a nutrient, out of our daily requirements, we are getting in that one product. If the percent daily value is five per cent or less, that is considered low, where if it is 20 per cent or more such a value is viewed as high. Anything in between is determined as a good source.

In the case of a person with high cholesterol, products with total fat, saturated fat, trans fat and cholesterol of percentage daily values below five are acceptable. It's also beneficial to get 20 per cent or more of a percent daily value from fibre, keeping in mind that any product with five grams of fibre or more is considered an excellent source. Whereas, in the case of a person with high blood pressure or hypertension, pick products with a lower sodium (salt)percent daily value. Another issue is the ratio of potassium to sodium. It is preferable to choose foods with a potassium to sodium ratio of 4:1, or at least to make sure that the percent daily value of potassium versus that of the sodium is high to low. When studying labels, one may look for what is overall healthiest but also why not apply them to specific needs.

Tip: When looking for whole wheat products, check the ingredient list. The first ingredients listed are those found in largest quantities. Many times we think we're getting whole wheat yet the first ingredients may be enriched flour, sugar/glucose-fructose. The key words to seek, which imply a healthful choice are whole grain, whole wheat flour, whole rye, whole oat or oatmeal, whole corn, whole barley, etc. It only takes a second to look for key elements in a food label.

— Christina Ferreira, who has completed her Bachelor of Nutritional Sciences from McGill University, is working with West Island Citizen Advocacy's Bread Basket Project. She animates a series of weekly community kitchens at various West Island locations. For more information about the Bread Basket Project or the community kitchens, call 514-694-5850.