The food label is a means of communicating between sellers and consumers. By providing basic product information and displaying imperative health, safety and nutrition information the label can also be a fantastic vehicle for food marketing and promotion.

Next time you pick up a loaf of bread or a container of juice, carefully observe the package...notice the words, graphics and tables. This is the label. Food labels are designed to help consumers make healthy and informed food choices. These labels have standards so that the information is easy to read and simple to understand.

“There is a wealth of information
on food labels...”

The label typically contains the common name of the food and the net quantity of the food. The name and address of the manufacturer should be listed along with a legible ingredient list and durable life date.

With the nutrition information on food labels you will be able to:

• Clarify the nutritional value of the foods you eat
• Evaluate and compare food products more easily
• Better manage special, low fat and allergy diets
• Increase or decrease your intake of a specific nutrient

On the “Nutrition Facts” table, the size of a single serving is listed in common household and metric measures and is based on a typical serving of that food. The use of serving sizes makes comparing products more realistic.

This table appears on most pre-packaged food, but some exemptions include alcoholic beverages, fresh fruit and vegetables, single ingredient foods like meat, coffee, herbs and spices. Individual servings of food intended for immediate consumption are also exempt. Most food manufacturers will have nutrition facts available for their consumers and clients because it is an essential piece of information.

There is a wealth of information on food labels. Despite that, today’s consumers must be educated and informed about the benefits and drawbacks of foods that are not labelled and don’t contain a “nutrition facts” table. Food labels can only suggest how to prepare and store the food. They can’t tell you how much to eat and unfortunately, when to stop eating. The food label is an important source of information about what you are eating. A diet full of variety and moderation, color, texture and rich in fresh and whole foods will ensure that your body gets all the nutrients it needs.

The list starts with calories...they tell you how much energy you get from the listed single serving of a packaged food. The Percent Daily Value is found on the right of the table. This % Daily Value puts nutrients on a scale from 0% to 100%. This value scale tells you if there is a small amount or a large amount of a key nutrient in a single serving of a packaged food. Daily values are designed to help consumers determine how a food fits into their overall diet (the % Daily Value is the amount of a nutrient in a food as a percentage of the recommendation for a 2000 calorie diet).

The amounts of total fat, saturated fat and trans fat come next. After that, cholesterol and sodium are listed. Choose foods with a low % Daily Value of sodium and fat, especially if you are at a higher risk for diabetes or heart disease. Listed along with carbohydrate are sugar and fibre. This information can be especially important for someone controlling their carbohydrates. Protein is followed by a percentage given for key vitamins and minerals - Vitamin A, Vitamin C, Calcium and Iron.

The table has a core list and it must by law, contain: • Amount of food (serving size)     • Calories • Fat   - Saturated fat   - Trans fat   • Cholesterol • Sodium • Carbohydrates   - Fibre   - Sugars • Protein • Vitamin A • Vitamin C • Calcium • Iron

Sample nutritional label shown above, of Jugo’s very own ‘Blushing Mango’.

Kari Carvey is a Calgary based Nutritionist who likes to educate and inspire. She loves everything about food and culinary presentation. If she isn’t darting after her daughter, she is probably reading the nutrition label!