Nutrition Facts on Food Package Labels
Ingredient Lists, Nutrition Labels & Food Regulations
Sep 10, 2009
Light, Low fat, Fat free, Trans fat, High fibre! It can be a puzzling maze of constantly changing information. As families who may have allergies or want to eat healthy, we increasingly need to be able to read food labels and be concerned about what is in the foods we are eating, by educating ourselves to understand food terminology. The words do not always mean what you may think they mean.
Information that appears on food packages is no accident. Food manufacturers are regulated by labeling laws to control what can & cannot be said on packages, although some critics might say the laws are too lax. Food labels must include an Ingredient List and a Nutrition Facts table. Some labels also include nutrient-content claims such as: no added sugar, source of energy or cholesterol-free. Quite often manufacturers will place these claims on the front of packages to get our attention, although nutrition claims are optional and they must meet food regulation criteria. Food marketers spend long hours discussing the pros and cons of what to say that will get our attention and pull us in to buy their product.
“The fewer ingredients on a food package label, the better – typically a short ingredient list means the food is closer to it’s natural state than when it has a lengthy ingredient list,” says Patricia Chuey, Registered Dietitian.
Ingredient List is Mandatory on all Food Labels
The ingredients must be listed in decreasing order from the largest amount of an ingredient down to the smallest. This will help you to know that if an ingredient like sugar or salt is one of the main ingredients, you might want to choose a different food product. If the list also includes a lengthy list of hard-to-read scientific words, you might want to think twice before buying the food for your family. Terms like “natural flavours” or “spices” can cause some confusion. Manufacturers will sometimes use those vague descriptions because they may consider their ingredients part of a confidential/secret recipe. You may then have to give the manufacturer a phone call, to get more precise details, particularly if your family has any allergy or food sensitivity concerns. Food allergens must also be clearly declared on food products.
Nutrition Facts Must Also Be Listed on a Food Package
This nutrition table will give you a listing of the key nutrients contained in the product including calories, fat, cholesterol, sodium, carbohydrate (fibre, sugar), protein, vitamins and minerals. You will also get details about an average serving size. I.e.: 1 bar (35 grams), 4 crackers (20 grams), 1 cup (250 ml).
“Nutrition Facts tables can also mislead you into thinking a product is better than it is,” says Ms. Chuey. “For example, if it is a high salt or high sugar food but it provides 50% of your daily vitamin C or any other single nutrient, it can appear a good choice. You always have to look at it holistically, rather than honing in on a single nutrient. Nutrition Facts tables on a product can be helpful when comparing similar products.”
Nutrition Claims May Also Appear
Found usually on the front of a package, some food manufacturers use this as a regulated form of advertising their product. These statements might include words like Free (meaning none or hardly any), Low (a small amount) or Light (reduced in fat or calories, or light in colour, texture or flavor).
“Some claims on food packages are misleading. Instead of looking for what a food does not have (negative nutrition) – for example “Contains no salt or is sugar-free), look for what it does have. Example – a great source of fibre, an excellent source of calcium, etc.” says Ms. Chuey. “The healthiest foods, such as fresh vegetables and fruit, the foods that should make up half our plate in most meals - don’t have food labels. Same goes for lean, fresh protein choices such as fish, chicken or bulk legumes.”
Food Regulations: Who To Contact
If you have any concerns or want more information about a particular food product label, contact Canadian Food Inspection Agency (CFIA) or 1-800-442-2342 - the government agency responsible for enforcing food labelling laws by administering the Food and Drug Act. You can also subscribe to the CFIA automatic emails for Food Recalls and Allergy Alerts. In the U.S. contact Food and Drug Administration (FDA) .
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