When you know how to read nutrition labels, shopping for healthier food gets a little easier. The Nutrition Facts table has information on the calories and nutrients in a specific serving size of food. You can check the serving size and compare it to how much food you actually eat. The % Daily Value (%DV) on the Nutrition Facts table shows you if a food has “a little” or “a lot” of a nutrient. For example, 5% DV or less is a little of any nutrient, and 15% DV or more is a lot for any nutrient. You can use the % DV to compare food items and make better choices.A probiotic yogurt containing 15% DV of vitamin D for example indicates that this food contains“a lot” of this vitamin, therefore it can help you meet your daily vitamin D requirements.When you’re shopping, read food labels to compare brands.Look at the ingredients list. Check the Nutrition Facts tables to compare serving sizes, nutrient amounts and % DV. Choose foods that have more vitamins, minerals and fibre, and less fat, sodium and sugar.43
Bonus item!Remember to check the “best before” date when you buy perishable foods and consume them before the expiry date.