Nutrition Labelling... Get the Facts!

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Factsheet 2: Using Labels to Make Informed Choices: Nutrition Facts, Ingredient List and Claims

Objective: To outline how to use the information in Nutrition Facts, the ingredient list and nutrition claims, how these pieces complement one another, and how they can help consumers make informed food choices.

Key Message for Consumers
Use Nutrition Facts, the ingredient list and nutrition claims to make informed food choices.

The Foundation

Nutrition Facts and the ingredient list are the foundation of label reading since together they provide an overview of what is in the food. They are present on almost all prepackaged foods. Nutrition claims are not always provided. When they are, they are highly visible and can highlight a specific aspect of the food which may be of interest to consumers.

View the features and potential uses of several elements of labels

Claims: Quick and Easy

Some consumers are skeptical of claims. Manufacturers have the choice of whether to provide them or not. Claims focus on the aspects of a food the manufacturer decides to highlight. When a claim is used, consumers can be reassured that the product meets certain criteria. This sometimes includes having an additional phrase on the product to explain the claim. For example, for the claim "light," manufacturers must describe what "light" refers to, such as reduced in fat.

Claims such as "free," "low" or "reduced" can signal that a food has less of a certain component, such as Calories, fat, saturated fat or sodium. Foods with these types of claims can help consumers moderate their intake of certain nutrients. Claims such as "good source" and "high" can help identify foods that contain important amounts of fibre, vitamins and minerals.

A list of some common nutrition claims and what they mean appears at the end of this background factsheet series.

Check the Facts

Nutrition claims are a tool that manufacturers can use to bring attention to positive features of their food products. However, claims usually highlight one nutrient of a food and are optional. To assess the overall value of a food, consumers need to be directed to read Nutrition Facts and the ingredient list, which do appear on most prepackaged foods. For example, a product that is low in sodium or high in fibre may still be higher in fat than expected. And "fat free" products may be high in Calories. The information on serving size (the specific amount of food listed in Nutrition Facts) is key.

Activity - Carbohydrate Counting for People with Diabetes

People with diabetes generally need to manage their intake of Calories, carbohydrate, sodium and fat.

• Provide a series of similar food products of interest to participants, such as different types of cereals or breads.
• Ask them to locate the amount of carbohydrate in the Nutrition Facts table. Remind them that this is the key number they need to know so that they can integrate the products into their diets. Inform them that the total amount of "carbohydrate" listed on the label includes starch, fibre and sugars.
• Have participants compare the total carbohydrate content in similar products. Note that the specific amount of food listed is important information - the amount of carbohydrate applies to that serving of food only. For example, 4 cookies of one type may have the same amount of carbohydrate as 6 cookies of another kind. And eating twice as many cookies as listed doubles the amount of carbohydrate.
• Remind participants that other label information is important to the management of their condition, including Calories, sodium, saturated fat and trans fat.
• Direct them to consult the list of ingredients and the Nutrition Facts to assess claims for relevant information. For example, a jam that is "reduced in Calories" can be compared to the same brand's regular product or products with a claim of "no sugar added" and "sugar free".

Case Study - Making an Informed Choice

John is shopping for crackers and picks up two types from the grocery store shelf. He is most interested in the information on fat, fibre and salt. The wheat cracker lists boldly on the front of the package "low fat" and "a source of dietary fibre." The vegetable-type cracker has no claims. So he looks to the Nutrition Facts tables to get the details.

• The wheat cracker indicates the % Daily Values for a serving of 4 crackers (20 grams): 5% for fat, 4% for saturated + trans fats, 8% for fibre and 4% for sodium. He notices that whole wheat is the first ingredient.
• The vegetable-type cracker indicates the % Daily Values for a serving of 13 crackers (20 grams): 8% for fat, 8% for saturated + trans fats, 4% for fibre and 6% for sodium.

Because the specific amount of food on which the Facts are based is the same (20 grams), he can compare the % Daily Values of the products without the need for calculations.

He decides to choose the wheat cracker as it is lower in total fat, saturated + trans fats, lower in sodium and higher in fibre, and watch his portion size. Next time, he may choose the vegetable-type cracker but will try lower fat toppings and still watch his portion size.

(Note that an alternative example could be chosen to demonstrate foods that are not grain products, such as combination dishes, soups or puddings.)