The 5-15 rule for reading food labels

The nutrition facts table can look busy, but Health Canada breaks it down into three steps.

1. Check the serving size. Every number in the table is based on that amount of food, so compare it to how much you actually eat.
2. Use the % daily value (% DV). 5% DV or less is a little. 15% DV or more is a lot.
3. Read the ingredient list. Ingredients are listed by weight, from most to least, so a product contains more of the first ingredients than the last ones.

Use the % DV to compare similar products. Look for less sodium, sugars and saturated fat, and more fibre, calcium, iron and potassium.

Keep in mind that many of the most nourishing foods, like fresh vegetables and fruit, don't come with a label at all. Labels are a tool for comparing packaged foods, not a reason to worry about every number.

Try this today: Pick two similar foods from your pantry, like two cereals or two soups. Compare the % DV for sodium and sugars, and notice which one you'd choose next time.

Sources

• Canada's food guide: How to use food labels to make healthier choices (opens in a new tab)
• Canada's food guide: Use food labels (opens in a new tab)