The total grams of fat–including saturated and trans fat–in the food item are listed. Large food manufacturers are required to state the amount of trans fats in their product, while small manufacturers have until the end of 2007 to comply with the label law. “Since trans fat is such a health hazard,” Carere says, “it’s reassuring to know that you can quickly find out if your favourite bag of chips is loaded with this artery clogger.” Canadians currently consume a high quantity of trans fats, so these new labels could help reduce our intake. Keep in mind, however, that if a product has up to 0.2 g of this unpleasant ingredient, it’s allowed to say zero trans fats. Since even a small amount of this fat is dangerous, it’s still best to scan the ingredient list for sources of trans fats such as vegetable shortening and partially hydrogenated oil. The %DV applies only to saturated fat, as no daily limit for trans fats has been determined. “To give a clearer picture of overall fat content,” Carere also wants to see monounsaturated and polyunsaturated fat levels on the label.

Cholesterol

The amount of cholesterol by weight is shown; however, the %DV for cholesterol is optional. Thanks to improvements in research, food cholesterol is no longer the villain it was once believed to be. Unless you are particularly sensitive to dietary cholesterol, pay more attention to the trans fats content.

Sodium

Since many Canadians consume much more sodium than necessary, it’s wise to examine the amount of sodium and try to find low sodium products. The %DV for sodium is the percentage of a recommended upper limit of 2,400 milligrams (mg). However, according to the Institute of Medicine of the National Academies, we should actually consume only
1,500 mg of sodium per day.

Carbohydrate, fibre, and sugars

The total amount of carbohydrates in grams and the quantity of fibre and sugars per serving are provided. It’s best that women and men get at least 25 g and 38 g of daily fibre respectively, so look for products with a bigger portion of fibre in the total carbohydrate value. The amount of sugar in an item that comes from natural sources, such as dried fruit, and how much has been added, such as fructose corn syrup, still is not listed.

Protein

As a building block for our muscles, cells, and enzymes, protein is very important, so remember to look at the total amount of protein in grams per serving. There is no %DV for protein, since Health Canada assumes an adequate protein intake.

Vitamin A, Vitamin C, Calcium, and Iron

It would be a monumental task to list every vitamin and mineral in a food item, so these four vitamins and minerals were chosen by health professionals and scientists because of their importance for overall well-being. Carere points out that they are also the ones most familiar to the general public. They are listed only as a %DV since vitamins and minerals are expressed using several different units–such as RE, ug, and IU–that Health Canada considers too confusing for consumers.

Fortifying Nutrients

In addition to the core nutrients, any other nutrients–those related to nutrition claims found on the package or those added, such as omega-3 fatty acids–must be listed. Certain vitamins, minerals, types of fat, sugar alcohols, and starch can be included in this table according to the manufacturer’s wishes. For example, vitamin D is listed on many dairy products. Other ingredients in foods (such as isoflavones) may be mentioned but only outside this table.

List of Ingredients

A detailed list of ingredients that comprises the food item is required for prepackaged foods. The ingredient with the highest quantity by weight is listed first, with the rest of the ingredients listed in descending order. This list can help you determine if desirable–or undesirable–ingredients make up most of the food. For example, if a multigrain bread lists “whole-wheat flour” as the first ingredient, it’s likely a better choice than one that lists “enriched (a.k.a. white) flour” first.

“The ingredient list will also help you identify potential food allergens,” says Carere, but to the dismay of many concerned consumers, what’s missing is whether any of these ingredients have been genetically modified. A good rule of thumb is to focus on foods that contain short lists in order to consume fewer questionable ingredients, such as monosodium glutamate (MSG), artificial sweeteners, and preservatives. Now that’s advice you can take to the food bank.

Matthew G. Kadey, MSc, RD, is a registered dietician, photographer, and freelance writer.

Source: alive #291, January 2007