Reading Nutrition Facts

Making sense of the Nutrition Facts table

Making healthy food choices for your children can sometimes be challenging. Following the recommendations in Canada’s Food Guide is a great way to start. The Food Guide provides many tips on how to choose from each food group. The Nutrition Facts table found on food packages can also help you compare and choose between foods!

The Nutrition Facts table provides information on the quantity of calories and the amount of 13 nutrients found in the amount of food listed at the top of the table. The Nutrition Facts table also provides a % Daily Value to help you choose and compare food products that are better choices for your children.

How to use Nutrition Facts

• Look at the amount of food listed in the table and compare it to the amount of food your child eats.
• Use the % DV to choose and compare food products:
  • Choose a higher % DV for the nutrients your child may need more of, such as fibre, vitamin A, calcium and iron.
  • Choose a lower % DV for the nutrients your child may need less of, such as saturated and trans fats and sodium.

For example, you may want your children to eat more fibre and less sodium. You are looking at two different cereal boxes at the grocery store. Compare the amount of food listed for the two cereals to make sure they are similar. Find the % Daily Values for fibre and sodium. Since you are comparing similar amounts of food, you can choose the cereal with the higher % DV for fibre and the lower % DV for sodium to make a better choice for your children.

Find more information and interactive tools you can use as a family on Health Canada’s nutrition labelling web page and CFIA’s Interactive Food Label page.