Comparing nutrition labels
You’re cruising down the supermarket aisles and see so many different types of margarine, boxes of cereal and varieties of soup. So how in the world do you figure out which ones are heart healthy?
Easy. First, check out our tips for comparing nutrition labels, and then bring along our handy heart healthy checklists the next time you go grocery shopping. The extra few minutes that you invest in reading nutrition labels can make a big difference to your heart health!
Tips for comparing nutrition labels
- Find the Nutrition Facts table. This is located on the back or side of packaged foods. Right at the top of the Nutrition Facts table, you’ll see the serving size. All of the nutrition information listed, such as calories, fat and fibre, is based on that serving size.
- Take a careful look at the serving size again. If you typically eat double that amount, then you’ll be getting double the amount of calories and listed nutrients. When comparing the calories and nutrients of different foods, make sure that the serving sizes are the same or similar.
- Compare the % DV (Daily Value). This number can range from 0% to 100%, and tells you whether there’s a lot or a little of a certain nutrient in the food. For heart health, choose foods that have a lower % DV for fat, saturated and trans fat, and sodium. Also look for foods that have a higher % DV for fibre.
- Look at the entire package. You might find nutrition claims like “low in saturated fat,” “source of omega-3 polyunsaturated fat” or “high in fibre.” Foods carrying these claims have met strict criteria and therefore these claims can be stated on the label.
- Take a sneak peek at the ingredient list. The ingredient list is another great place for nutrition information. Ingredients in a food are listed by weight from most to the least. For heart healthy food choices, look for foods that contain whole grains, vegetables and fruit at the beginning of the ingredient list.
Now you’re ready to head to the supermarket! Here are checklists for spotting the heart healthy choices of four commonly eaten foods.