1.
HOW TO READ &
UNDERSTAND FOOD LABELS
PRESENTER: CHERINE USHERWOOD
RD/NUTRITIONIST
ISSA ELITE FITNESS TRAINER
www.nutriexert.com

2.
OBJECTIVES
At the end of the session participants
should:
• Have a basic understanding of the nutrition facts label
• Be able to identify key nutrients on food labels
• Be able Use the information to make healthier food
choices.

3.
INTRODUCTION
• Research has shown that eating a well balanced,
nutritious diet reduces the risk of coronary heart
disease, stroke, some cancers & oesteporosis.
• The grocery store shelves are full of foods with
packaging promising to help do that.
http://kidshealth.org/parent/nutrition_fit/nutrition/food_labels.html

4.
INTRODUCTION
It is important to observe closely and look beyond the
promises and understand how they factor into your
health, look at:
• The nutritional values
• Ingredients
• Calorie counts

5.
NUTRITION FACTS LABEL
• Information about total fat, saturated fat, trans fat,
cholesterol, fiber etc…
• Serving size

6.
NUTRITION FACTS LABEL
The nutrition facts label include:
• % Daily value – a guide to the nutrients in one
serving of food
 If a food has 5% or less of a nutrient – low
If it has 20% or more – high
Use %D/V to choose foods high in vitamins,
minerals & fiber
Limit foods high in fat, cholesterol & sodium

7.
ADDITIONAL INFORMATION
Additional information on the food label will include:
• Content claims such as ‘low fat’
• Health claims
• Ingredient list
Claims must meet government requirements for
approval

8.
ADDITIONAL INFORMATION
To make healthy informed food choices, it is important
to understand:
• Food label claims
• Serving sizes
• Calorie requirements
• Percent daily values
• Important nutrients – vitamins & minerals

9.
FOOD LABEL CLAIMS
• Reduced fat – 25% less fat than the same regular
brand
• Light – 50% less fat than the same regular brand
• Low fat – les than 3grams of fat per serving
• Low saturated fat – 1g or less per serving
• Low sodium – 140mg or less per serving

10.
FOOD LABEL CLAIMS
• Low cholesterol – 20mg or less of cholesterol & 2g of
saturated fat per serving
• Low calorie – 40 calories or less per serving

11.
FOOD LABEL CLAIMS
• Even if a food is low in fat, the food may not be low in
calories or nutrients.
• Low fat foods can be high in sugar
• Low cholesterol does not necessarily mean the
product is low in fat.

12.
SERVING SIZE & SERVINGS PER
CONTAINER
• At the top of each food label is An amount
listing for serving Size.
• Serving size is a standard measure of food –
tells how much food makes up a single
serving
• Servings per container – the number of
servings found in the food package.
• Information about the nutritional value of the
food is given according to the serving size.

13.
SERVING SIZE & SERVINGS PER
CONTAINER
• The calories listed are for the serving size only, not the
entire package.
• Amount per serving shows the number of calories
found in a single food serving.
• CHO, proteins & fats are listed in grams.

14.
NUTRITION FACTS LABEL
• Start with the
serving size and the
number of servings
in the package

15.
CALORIES (AND CALORIES FROM
FAT)
• Calories provide a measure of how much energy you
get from a serving of this food
• The number of servings you consume determines the
number of calories you actually eat

16.
THE NUTRIENTS
• keep intake of saturated fat, trans
fat and cholesterol as low as
possible

17.
THE NUTRIENTS
• Get Enough of These

18.
UNDERSTANDING THE
FOOTNOTE
• This statement must
be on all food labels
• It shows
recommended dietary
advice
• It is not about a
specific food product.

19.
THE PERCENT DAILY VALUE (%DV)
• 5%DV or less is low
• 20%DV or more is high

20.
COMPARISON EXAMPLE
PLAIN YOGURT FRUIT YOGURT

21.
PLAIN YOGURT - CONTAINS
NO ADDED SUGARS

22.
FRUIT YOGURT - CONTAINS
ADDED SUGARS

23.
COMPARISON EXAMPLE
REDUCED FAT MILK - 2%
MILKFAT NONFAT MILK

24.
THERE ARE MANY TERMS USED
FOR SUGAR ON FOOD LABELS
• High-fructose corn syrup or corn syrup
• Agave nectar
• Barley malt syrup
• Dehydrated cane juice

25.
SODIUM ALSO HAS
SEVERAL NAMES
•Sodium benzoate
•Disodium
•Monosodium glutamate
(MSG)

26.
TRANS FATS
• Partially hydrogenated oil
• Hydrogenated oil
• Trans fats can increase your risk of developing heart
disease and stroke
• Raise your bad cholesterol (LDL)
• Decrease your good cholesterol (HDL).

27.
SUMMARY
• Calories provide a measure of how much energy you
get from a serving of this food
• The number of servings you consume determines the
number of calories you actually eat
• keep intake of saturated fat, trans fat and cholesterol
as low as possible
• Get enough vitamins, minerals and fibre

28.
THE END
•QUESTIONS?
Visit www.nutriexert.com