How to Read Food Labels in Canada
Instructions
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Look for the serving size that is being used on the label to compare to the amount you eat. Typically this will be listed as a portion of the food, such as "Per 125 mL (87g)," and will be located directly under the words "Nutrition Facts."
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2
Review the listed nutrients on the food label. This will tell you the amount of fats, cholesterol, sodium, carbohydrates, proteins and vitamins are in the serving of food.
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3
Use the "% of Daily Value" by each nutrient to determine if the serving has a little or a lot of each nutrient. This will help you to decide if the food is a healthy or unhealthy choice.
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Look at the ingredients list on the food label to see what is in the food. If you have food allergies or want to avoid a particular item, such as peanuts, this is where you will find out what ingredients are in the food.
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Choose healthy foods by taking note of any nutritional claims on the food label, including calorie-reduced, salt-free and low in saturated fat. You may even see a claim such as "A diet that is rich in fruits and vegetables can reduce the risk of certain types of cancer."
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