Good nutrition doesn’t have to be complicated. With a basic understanding of the nutrition facts table that’s available on most prepackaged food items, you’ll be empowered to make more informed choices. Here’s what you need to know to harness the numbers as part of a healthy lifestyle.

The Basics: Anatomy of the Nutrition Facts Table

If your meal were a photo album, the nutrition facts table would be a snapshot. Just like a photo, the table doesn’t reveal everything, but it provides you with key information about your food. Knowing how to read it can help you tell – and shape – the story that is your diet. The nutrition facts table is where you’ll find information about serving size, calories, percent daily value (% DV) and the 13 core nutrients, including fat, fibre, carbohydrates, sodium, vitamin A and calcium.

Tip: Compare products when shopping. The nutrition facts table is a useful tool for comparing similar items and choosing the right foods based on nutritional content.

Serving Size

Not all serving sizes are created equal, and you may need to flex those math muscles to get the best information from this section. For instance, if your favourite cereal’s serving size is listed at one cup, and you always eat two cups, you’ll need to double the numbers in the table (for example, if there is 7 g of fat in a 1 cup serving, there are 14 g in two cups). Consult Canada’s Food Guide for the right number of servings for you.

Tip: When comparing products, always check the serving sizes and adjust the numbers accordingly.

Calories

Daily caloric needs vary depending on age, gender and physical activity level. The sources of calories in foods are from protein, carbohydrates and fat.

Tip: Pay attention to fat content. Aim for more “good” unsaturated fat, less saturated fat and little to no trans fat. Remember, calories and serving size go hand in hand, so don’t forget to adjust caloric intake depending on how much you really eat.

Percent Daily Value

The percent daily value, or % DV, is a useful benchmark for meeting your nutrition goals. Health Canada recommends using these numbers to help you eat more fibre, vitamin A, iron and calcium and eat less sodium, saturated fat and trans fat.

Tip: Keep an eye on the numbers! Five percent of a daily value is small, while 15 percent of a daily value is a lot.

Ingredients

Ingredients are listed in order of quantity – in order of most to least – and can offer essential information for people with food allergies and intolerances.

Tip: It’s a health bonus if the majority of the first few ingredients are items encouraged by Canada’s Food Guide, like whole grains, fruits and vegetables.

Read It Right

Aside from information required on the labels, products can also include nutritional claims. These claims are government regulated, so if an item’s label boasts that it’s a good source of vitamin A, for instance, you can believe it.

Tip: Keep in mind the whole picture. A product could include a desirable nutrient, like vitamin A, fibre or iron, but still be high in sugar or fat. Always keep your overall dietary goals in mind and aim for a balanced and healthy lifestyle.