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Step up to a Healthier You with the Haldimand-Norfolk Health Unit

Nutrition Labels

Got 5 minutes? Follow these 5 easy steps to read the Nutrition Facts table.

a nutrition label

  1. Serving size
    If you eat the serving size shown on the Nutrition Facts table, you will get the amount of Calories and nutrients that are listed. Always compare the serving size on the package to the amount that you eat.

  2. Calories
    Calories tell you how much energy you get from one serving of a packaged food.

  3. Percent Daily Value (% Daily Value)
    %Daily Value puts nutrients on a scale from 0% to 100%. This scale tells you if there is a little or a lot of a nutrient in one serving of a packaged food.

  4. Get less of these nutrients:
    • Fat, saturated fat and trans fat
    • Cholesterol
    • Sodium

    Choose packaged foods with a low % Daily Value of fat and sodium, especially if you are at risk for heart disease or diabetes.

  5. Get more of these nutrients:
    • Fibre
    • Vitamin A and Vitamin C
    • Calcium
    • Iron
    • Choose packaged foods with a high % Daily Value of these nutrients. If you have diabetes, watch how much carbohydrate you eat as this will affect your blood glucose levels.

© 2007 Canadian Diabetes Association and Dietitians of Canada.