Last Friday I pulled the kids out of school early and we had the pleasure of visiting the Focus on the Facts booth at the Royal Winter Fair here in Toronto. I thought we had it all figured out but as with most things in life, there was so much more to learn. If you are more of a visual learner like me I recommend the interactive experience big time.
Walking into the fair you are immediately hit with the aroma of farm animals and food. Neither one was overwhelming but it let us know 2 things:
- there was food
- there were animals–okay it let us know 3 things
- we were not going to leave anytime soon.
Thanks to the well-educated and extremely friendly folks from Health Canada we got a crash course on the proper way to read food labels and why it was important. The kids had a blast doing the Plinko game over and over again and walked away with knowledge that will hopefully take them through their lifetime so that they can make informed choices when it comes to their food.
How to Read the Nutrition Facts table & Focus on the Facts
Start with Serving Size — Found under the “Nutrition Facts” header this is your first step in determining if this food is worthy of consumption. Be honest with yourself when determining how much you will eat. If the 220g bag of chips says a serving is 28 chips (50g) and you are the only one home and about to binge watch some Netflix drama that will have you emotionally eating the whole bag alone you better be multiplying the serving size by 4.5 to get realistic results.
I had to actually get our measuring cups out and a food scale to show my kids what a serving was actually. My oldest will eat two to three cups of cereal for breakfast in his favourite bowl. My oldest daughter will only eat 1/2 a cup in her favourite bowl and she will do so without any milk because she likes it dry (yuck). We were amazed at just how fast calories, carbohydrates, fats and sodium added up once we were realistic about our serving size.
Use % Daily Value — On the right side of the “Nutrition Facts table” you will see the “% Daily Value” and this is an easy way to see at a glance whether you should or shouldn’t be eating what’s in your hand. Generally, 5% Daily Value or less is little and 15% Daily Value or more is a lot. As with above you will want to keep the % low when it comes to the bad stuff like saturated and trans fats and sodium (salt) and high on the nutrients and good stuff like fibre, Vitamin A, Calcium, and Iron. So say the can of Coke has 13% of your Daily Value for carbs (sugars) and nothing much more you are looking at empty, empty calories.
Look at a Nutrient — Everyone is different and so they all look for different nutrients. While I may be looking for more iron-rich foods to treat anemia my kids need more calcium for their growing bodies. Find WHAT nutrient you need and look for foods that are rich in it.
Cliff Notes For Those Who Scan
- Be realistic when it comes to serving size and please do the math.
- Always check the % of Daily Value. 5% is low and 15%-and-up is high.
- Figure out what nutrient is important for you and eat lots of it.
- COMPARE, COMPARE, COMPARE
So the Nutrition Facts Education Campaign (NFEC) is a collaboration of Health Canada, FCPC, RCC and CFIG and if you are looking for more information I urge you to head over to the Focus on the Facts website to learn more. Once there you can also put all of your new found knowledge to good use by taking the quiz and entering to win a $300 grocery gift card. But that is not all she wrote!
Giveaway
Now that you know how to read the labels, make informed food choices and **hopefully** pass that info down to your kids so they can do the same we want to help you out with your next grocery trip by hooking you up with a $100 grocery gift card. Please enter through the Gleam widget below and good luck. Open to Canadians (excluding Quebec) and will run till November 29, 2016. Good luck!
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Aneta is a Toronto-based mom of four that loves a good meal, great company, and learning something new. In her free time, you can find her trying to keep yet another plant alive.
I learned that 5% Daily Value (DV) or less is a little and 15% DV or more is a lot
I learned that 5% Daily Value (DV) or less is a little and 15% DV or more is a lot
I learned that a serving size is not nessarily 1 cup.
I’ve learned that serving size is not necessarily the suggested quantity of food you should eat. The serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table.
I learnt to look what the serving size is.
I learned how to use the Nutrition Facts table!
I learned that 5% Daily Value (DV) or less is a little and 15% DV or more is a lot
I learned about the percentage daily value of nutrients
I learned to compare the ingredients on items and I learned what is a lot and what is little or moderate when reading the percentages on the label
I learnt how to read the %’s which is so helpful.
I learned how to tell between different nutrition tables which ingredients have more or less of it
I learned about serving sizes
I found the interactive tool on how to compare products to give you a better understanding on the amounts of fats, sugars and fiber in a serving.
I learned that there are 13 core nutrients that must be listed in a nutrition facts table.
the serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table.
I learned how to tell between different nutrition tables
I learnt that I need to start paying more attention to the facts..yikes
I learned that one has to read the labels carefully especially the serving size because you may be comparing the nutritional value differently.
I learned that you have to be very careful with serving sizes as what is on the label can be very different from the amount you are actually eating.
I’m pretty up to speed on my Nutrition Facts so although I didn’t learn anything new it’s never a bad thing to refresh your memory 😉
I learned how to use the Nutrition Facts table,
I learned the website is to help make better food choices for your family!
I learned that it is important to look at how much you are eating compared to the serving size.
I learned about serving size and percentage daily value of nutrients.
I learned that the nutrition facts table tells you how many calories and how much of each of the 13 core nutrients are present in a Serving Size.
Read the labels carefully especially the serving size because you may be comparing the nutritional value differently.
I learned about the percentage daily value of nutrients, which is helpful for making nutritional meals for my family.
a serving size is not always a cup
I learnt that it’s very important to pay attention to serving size!
I found out that a serving size varies from product to product.
Wow.. I learnt a lot but, I am still very confused.. LOL
I tried to understand the serving size – the serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table.
serving size is very important indicator –must always consider that first.
I’ve learned that a serving size is not necessarily a cup, there was some pretty great info on the site!
I learned nutrients that provide calories are carbohydrates, fat and protein.
5% Daily Value (DV) or less is a little and 15% DV or more is a lot
I learned that a serving size is not nessarily always 1 cup
I think reading labels Is the key to all allergys !
I learned about serving size and how to properly read the nutrition table
I learned about serving sizes !
I learned about the proper serving size.
I learned that a serving size is not 1 cup.
I learned how the serving size and the nutrient information work together in the nutrition facts table.
I learned that there are 13 core nutrients that must be listed in a nutrition facts table. Others are optional.
I learned how to read the nutritonal facts table
I learned how important it is to read the nutritional information on the back of the can!
I learned that Waffles have a lot of Iron!
we also visited the Royal Winter Fair and we loved the interactive displays, they were so informative!
I learned to be careful and remember to look at the portion size on each label because it does change
I learned that it’s important to know what is in your packaged/canned food..it’s not always what it seems.
I learned that beverages with an alcohol content greater than .5% do not need to have a nutrition facts table by law.
I learned each product has a differant serving size.
i didnt realize that a serving size wasnt always a cup and i learned how to use the nutritional table
I learned about what a proper serving size is.
I learned from their interactive tool how to compare foods on the nutrition labels. Some things like the saturated fat and trans fats I had always found a bit confusing so this was helpful
That an actual serving size is frustrating to me. Lol.
I learned a little bit about reading the nutritional table.
I learned that i have to pay attention to the serving size compared to my portion to get the correct nutritional content.
I learned that the calories listed on the Nutrition Facts table are based on the Serving Size.
Holy Moly! I learned how to properly read Nutrition Tables so that I can choose my foods wisely!! 🙂
I learned that a serving size is not always 1 cup.
I’ve learned that serving sizes vary from product to product.
I will be more diligent on reading about serving size and how that factors into just what is what…
I learned that the nutrition facts table can be used to better manage special food needs such as a low-sodium diet.
I learned serving size is the suggested quantity
I learned more about the percentage daily value of nutrients
I learned the serving size is not necessarily the quantity of the item that you should eat.
I learned how to better read the labels on the food I’m eating
I learned that serving size is at the top of the Nutrition Facts table.
When we had our kids I started reading labels more and I found them a little confusing at first. Now that I’ve been doing it for a while I feel like a have a good knowledge base. They can still be tricky if you aren’t paying attention to serving sizes, though!
By checking a product’s serving size, I can understand how much of a nutrient I’m eating, compare calories and nutrients between 2 similar packaged food products.
I learned that the % DV is helpful for choose products that are higher in the nutrients that one may want more of.
I learned that using serving size and % DV to compare items between items that are similar.
I learned serving sizes!
I learned about 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table
I learned about the importance of the nutrition facts table and how to use it when choosing foods.
I learned that serving size is not necessarily the suggested quantity of food you should eat. The serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table.
I learned how to compare food products using the nutrition facts table.
I learned serving size is not necessarily the whole package!
A serving size is not always what you are eating.
I learned that a serving size is not always 1 cup.
I learned to look at serving sizes
I learned to read the serving size to understand the nutritional list correctly.
i learned how to read and understand serving sizes which is super important!
I learned that you need to verify serving sizes between labels to be sure you are comparing nutrition values properly.
Serving size is not always based on a one-cup serving.
I learned that serving size is a very important component when reading nutrition labels.
I learned how important it is to understand the serving size
I’m studying nutrition so to be honest – I already knew all of this 🙂 It’s a great resource though!
I learned what a serving size actually is!
I learned that portion sizes vary depending on the nutritional content of a product!
I didn’t find anything I didn’t know already, but it was a good reminder about serving sizes, I sometimes miss checking that.
I learned how to compare and choose products when they are based against each other for purpose of comparison
I learned that the calories listed on the Nutrition Facts table are based on the Serving Size.
Now I know what is a serving size is
I learned that the serving size on the product is not really the serving size you eat.
I learned about serving sizes
I learned that serving sizes vary from just a standard one cup.
I learned how to read the nutrition labels on food products.
I learned that serving sizes can vary.
I learned about serving sizes.Thank You
I learned about serving size & percentage daily value of nutrients!
I learned about serving size and reading the value of each
I am quite familiar with the nutritional table so I didn’t really learn anything new.
I learned the serving size is not a suggested serving but only the size used to base the nutrition facts
I learned that 5% daily value or less is a little and 15% daily value is a lot of nutrients
that the serving size on the label is not the amount recommended daily to eat.
I am studying nutrition at university so I am already familiar with all of this, but it is great information which I know many people are unaware
I learned that a serving size is not always a cup!
Healthy food baby! Serving sizes vary
I’ve learned that I need to start reading labels!!
A serving size is not nessarily 1 cup.
You need to look to see what the serving size is for the percentage they are giving.
The serving size is extremely important
I learned about serving sizes!
I learned that everything is relative to the serving size so know what that is first before looking at the %s.
I learned that 15% of RDI is considered a lot of a nutrient.
Always read the label.
To read labels more carefully
I learned to pay attention to the serving size as it is different for each food item and the nutrients are based on the serving size.
When you check a serving size, it helps you know how much of certain nutrients you are getting and how much you should consume
The percentage value. I have never noticed before. It is such a good guide to know that 15% plus is “a lot” I will be checking the stats more often now
I learned that serving size is essential when reading the labels
I learned to pay attention to the serving size.
I learned 5% Daily Value or less is a little and 15% Daily Value or more is a lot. I do wish labels were easier to read. We are often rushed and tired when we are shopping and miss read labels a lot of the time. Thank you for all the Great Info !!
i never really understood the daily value re the serving size on the labels. now i will pay more attention
I learned that the % value is per serving size!
I learned that the Serving size is not necessarily the suggested quantity of food you should eat.
I learned to always be mindful of the serving size when looking at nutrient values.
I sort of try to be ‘in it’ as pertains to the deck (what I call the nutritional table – I hang around a lot of gym rats!), but the one thing that really had me up in arms, is that you may not be able to tell how much of the product equals a serving size – and if the total item has like 2.75 servings, you’ve lost me, lol. I’m grumpy.
Always read the label and consider serving size
I learned that the Serving size is not necessarily the suggested quantity of food you should eat. Note to self when eating handfuls of chips. LOL
I learned that I should start with the serving size.
I learned that 15% DV or more is a lot of a nutrient for a serving size.
I learnt that if you want more fibre in your diet, a whole wheat pasta would be best!
Learned how to understand serving size and daily value
i learned to pay attention to the serving sizes!
I learned to look for the serving sizes on the label.
I got 4 right out of 4 so I’ve been learning all about nutrition and it has payed off
I learned that you have to take the serving size into account when reading the label.
I learned that the serving size is for calculating nutritional values; it is not meant to be a recommended amount to consume
I learned that a serving size can be listed on the Nutrition Facts table as a fraction, number of pieces, or a household measure.
I learned that serving size is not necessarily the suggested quantity of food you should eat, but the quantity of food used to calculate the numbers in the nutrition facts table.
I learned that the Serving Size of a product is not necessarily the suggested quantity of food you should eat in one sitting… Which I find interesting to say the least
I learned how to interpret the DVs.
I learned that Serving size is not necessarily the suggested quantity of food you should eat.
I learned I should read the question more carefully and quizzes are fun! Nutrition labels are very extensive and useful.
i have learned more about actual serving sizes
I learned serving sizes is not suggesting you eat that much
I learned that the serving size is most important because the entire chart is built from that amount.
~Jonnie
I learned how important it is to understand the serving size
I learned that Serving Size varies by product, but is always listed as a common household measure along with grams or millilitres
I learned how important it is to understand serving size in relation to calories and nutrient information!
I learned that 15% DV is a lot!
I really like the Interactive tool: How to choose – so helpful!
Entry form name: Marlene V.
I learned about servings size
The serving size is often not the whole package size.
I learned that 5% Daily Value (DV) or less is a little and 15% DV or more is a lot !
It’s a good reminder to check the serving size, we often think the package is the serving.
I learned that serving size is important! I often eat more than is recommended.
i learned that you need to take serving size into account when you’re looking at the nutrition label.
I learned Chedder is purer the cottage cheese!
It would be terrific to win a $100 Grocery Gift Card.
In response to your requirement to visit the Focus on the Facts website
and let you know something that i learned.
I learned about nutrition claims.
There are two types of nutrition claims on foods: nutrient content claims and health claims.
These claims must also follow certain rules from Health Canada to make sure that they are consistent
and not misleading. These claims are optional and may be found on some food products.
Nutrient content claims describe the amount of a nutrient in a food.
A good source of iron is an example of a nutrient content claim.
Health claims are statements about the helpful effects of a certain food consumed within a healthy diet on a person’s health. For example, a healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease is a health claim.
Thank you for having this giveaway.
15% Daily Value (DV) or more is a lot of nutrients
I learned that a serving size is not necessarily a cup
I didn’t know there was more calcium in a portion of cheddar cheese than cottage cheese
I learned about serving sizes.
I learned that a serving size is not necessarily what i want it to be… or what seems logical (eg.. often, the whole package is logical to me.. but its not lol..
I learned how to better understand reading the labels.
What I learned is the lack of knowledge people have about nutrition, food and what they put in their bodies. It’s really sad. I am happy for this initiative and that its focusing on kids. The one thing that stands out is how much sodium, fat and fillers processed food contains; that purer, more natural foods are also higher in nutrients and vitamins.
Serving sizes vary based on the product.
I learned how to properly read the labels. I NEVER knew just how to do it. Once I got the hang of it though it became pretty simple.
I learned that you really have to read carefully.
I learned how to use the Nutrition facts table
I learned to use the Nutrition Facts Table
Nutrition facts table and that a serving is not always a cup
The serving size might not always be 1 cup and need to pay attention to serving size when compare two different products of the same kind
I learned that 15% daily value or more is considered a lot of a nutrient.
I didn’t really learn anything new, as I have been reading labels for a long time now, but it was a good reminder to always look at the serving size when comparing items. I am often rushed, or dividing my attention between the shopping and the kids, so it is easy to just look at the numbers and forget to consider the serving size, which is super important!
I learned how to use the Nutrition Facts table!
thanks for the tips
I learned that serving size is not the suggestion for what a serving size should be but rather just the amount of the product they’ve used to calculate nutritional information.
I learned about serving sizes !
I learned to look more closely at serving sizes
I learned that serving size is not what i decide it is different on each label
I learned there are 13 nutrients that must be listed on the Nutrition Table.
I leraned this: The Serving Size of a product is not necessarily the suggested quantity of food you should eat in one sitting.
I learned that a serving size varies depending on what product it is.
Serving sizes vary based on the product.
I learned how to use the % Daily Value to compare similar products so that I can make the healthier choice.
I learned about serving size and % daily value of nutrients.
I learned more about the percentage daily values on labels!
I learned what a serving size really means !
I learned that a “serving size” is really just a unit of measure – not necessarily the amount you should be eating
I learned that 5% Daily Value (DV) or less is a little and 15% DV or more is a lot
I learned that it really isn’t that easy to read and compare!
I learned to compare and read labels properly.
Wow I learned about serving sizes I was way off!
I learned that a single serving size is not just one cup
I learned that I need to pay closer attention to the daily %.
I learned about the importance of serving size.
I learned about proper serving sizes and why it’s important to follow them, which I need to work on.
I learnt to always check serving size!
I learned that you have to be careful with serving sizes
I learned about the daily value of 5% is good and greater than 15 is bad
I learned about servings and sizings.
I learned that a serving size is way smaller than i that , wow was i wrong 🙂
I learned that there is a tool to learn how to compare food products using the nutrition facts table.
I learned how to use the Nutrition Facts table!!!
I learned that not all serving sizes are the same and you should take that into account when comparing food nutrition labels.
I learned that each product has different serving sizes, which can be confusing when i do comparisons and to look for a daily value of between 5% and 15%.
I leaned that the serving size is not the size of a portion and how to better read the labels.
I learned how to read the nutrition facts table!
i learned what a serving size is
I learned about serving sizes
I didn’t realize serving sizes were so tiny!
You know, I find the serving sizes so unrealistic… I have never seen anyone only eat 1/4 of a box of KD or 28 chips. I know that those little bags of long grain and wild rice that cooks in the microwave for 90 seconds will barely feed my husband and daughter – and it only works because they are conscience they have to share it – no way would 4 people eat from it. Maybe we eat too much but seriously, my daughter is thin so I don’t know???
Very informative article. Thank you for sharing.
Wow that is a lot of things I never thought of. Checking labels is important.