If you aren't aware of a nutrient’s recommended serving size look at the percentages column.
"The percentages are such an easy way for the common consumer to have guidelines without knowing all the information that dietitians do," says Leiper.
Say you have two slices of pizza for a total of 18 grams of fat. The percentage is 28. That means you are consuming nearly a third of the total fat recommended for a day.
"You'll need to be very careful to eat lower fat options for your other meals or, if your going to eat your normal meals during the day, you need to bump up your exercise a little more to balance out the extra fat taken in," Leiper explains.
Avoid trans fats
If a food has less than 0.5g of trans fat, the company can put zero on the label. For proof-positive, check the ingredients. If the word hydrogenated or partially hydrogenated is used, there are traces of the nasty nutrient, which has been linked to heart disease, adult-onset diabetes and Alzheimer's. Trans fats from natural sources (animal and dairy products) are okay.
Look at the order of ingredients
Ingredients are listed in proportional order. If sugar is the first ingredient listed, it should raise a red flag. If it's a product that only has two ingredients and sugar is second, it may only be a minute amount.
Become a healthy eater
To become a better eater, Leiper advises:
• noting serving size first, and if you double the serving size, double what the label says.
• checking the calories – a healthy snack should be 100 to 200 calories.
• avoiding trans fat
• sticking to less than 2300 mg of sodium, the recommended daily amount; Health Canada suggests less than 1500 mg to help decrease the risk of hypertension.
• monitoring fibre. Aim for 25 to 35 g, about 8 g per meal and 3 to 5 g in snacks. Too much fibre at one time can cause abdominal distress.
Final word: have fun!
"Eating healthy doesn't have to be hard," insists Leiper. "Read the labels. Once you know what that label says, you can categorize it in your brain as an 'eat this thing any time I want', 'eat this thing every now and then,' 'eat this for special occasions.' “You just have to be intentional and mindful of your choices."
Read more:
• Ready to lose weight? Here are six questions to ask yourself
• Quiz: What's your snacking style?
• 5 health foods that are new to you
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