Identifying fats on a food label
Here is a list of different things to watch for and things you can do when shopping to help make the best choices regarding the fat content of foods:
To identify the fat content of a food, pay particular attention to the following words as all of these ingredients will be high in saturated fat: cream, butter, lard, coconut milk, coconut cream, coconut oil, cocoa butter, palm kernel oil and palm oil.
If the words partially hydrogenated vegetable oil appear on a food label, it indicates that the product contains trans fats. Remember that, although these fats are derived from plants, the way they are processed or produced causes them to behave like saturated fats in the body, so you should avoid them.
If possible, try to select lower-fat or fat-free versions of products, for example, low-fat or fat-free milk, yogurt or cheese instead of whole-milk versions.
Avoid the use of non-dairy creamers (even the light or low-fat varieties) as these often contain saturated or trans fats. It is better to use low-fat or skim milk in tea and coffee.
Select leaner cuts of meat and poultry, such as lean or extra lean beef and chicken breasts without the skin.
Limit the consumption of processed meats because they are generally higher in saturated fat and sodium.
Avoid any products such as commercially baked goods that contain trans fats, and try to select products that are listed as “trans fat-free.”
Be aware of claims such as “60% less fat.” These have little meaning unless you know the fat content of the original product. A 60% reduced-fat cheese, for example, still could contain 20 grams of fat per serving, which is double the recommended amount.
Shopping for fats and oils
Margarines, spreads and oils are typically found in our refrigerators and cupboards. It is important to understand that you don’t have to cut these items out entirely to be healthy. When shopping for these items, opt for those that contain monounsaturated fats, which are less saturated fats and more “healthy” fat is better for your heart. One word of caution: use fats and oils sparingly, because even unsaturated fats still have the same calories as the saturated (unhealthy) fat.
Oils
Olive oil and canola oil are both excellent sources of monounsaturated fats and can be used for cooking and dressings. Sunflower, grape seed and corn oil are all polyunsaturated oils, which are also healthy and good choices, but the best choice is oils that are rich in monounsaturated fats.
Spreads and margarines
When choosing spreads, butter should be avoided as it is very high in saturated fat, and hard brick-type margarines can contain trans fats. The best margarines to buy are the soft tub varieties, especially those that contain canola or olive oil (which are monounsaturated fats). Try to avoid those made only from sunflower or corn oil.
Remember: always use fats sparingly
All fats are high in calories. Even the “good” fats like monounsaturated and polyunsaturated fats have the same energy (calorie) density as saturated fats. The excessive use of any kind of oil or fat will add unnecessary calories to your diet and promote weight gain. Therefore, ensure that you use fats and oils sparingly even if you do use a “healthier” spread or oil.
Identifying sugar on a food label
The term “sugar” can be used on a nutrition label to describe a variety of different sugars found in the food. Conversely, the manufacturer might list the sugar in a product by a different name, for example: sucrose, brown sugar, invert sugar, dextrose, molasses, corn sweetener, corn syrup, malt syrup, raw sugar, honey, maltose or fruit juice concentrate, among others. All of these sound like very different things, but they are all the same: sugar. Remember that those ingredients that appear closer to the beginning of the list are more prominent in the food, so take note of where the sugar ingredient occurs in the list.
How much sugar is healthy?
In Week 5 (Sugar and your health), we described the Heart and Stroke Foundation’s recommendations for added sugars. Adults should limit their intake to less than 48 grams per day, and ideally less than 24 grams per day. Remember, though, this is not just the limit of how much added sugar you can have. These limits include sugar you might eat in jelly, juice or soft drinks, so be careful when choosing foods that list sugar near the top of the ingredients list.
Identifying sodium on a food label
We covered sodium and how it can impact your health last week (Week 6: Sodium and your health). Here’s how to shop for foods with a heathier sodium content. Like fat and sugar, sodium will occur naturally in some foods, and most manufactured foods will contain some sodium. Unless you are shopping for low-sodium and sodium-free foods because of a medical condition like hypertension, it can be difficult to find foods that are free from sodium. It is harder for manufacturers to “hide” sodium and list it with a different name, though, so most of the time it will appear as “salt” or “sodium.”
Just like fat and sugar, the same rules apply regarding the ingredients: watch for sodium when it appears close to the top of the ingredients list, as this indicates that a larger proportion of the food is sodium.
Evaluating claims on food labels
Food manufacturers produce some products that they claim have specific nutrient characteristics, for example “Low Fat” or “Fat Free,” or “50% less fat.” The Canadian Food Inspection Agency (CFIA) strictly regulates these claims, and a product must meet very specific criteria to be labeled with these kinds of claims. But which ones are meaningful?
As we mentioned earlier, claims like “60% Reduced” can be deceiving, because unless you know the starting value it is difficult to evaluate how healthy or unhealthy the food is. Be cautious when choosing these items. Understand that they might not be the healthiest choice in that particular food category.
The more meaningful claims are those such as “Low” or “Free.” These mean that the nutrient content (fat, sugar or sodium) of each serving of that product is below specific levels as determined by the CFIA. These levels have been scientifically evaluated and are supported by scientific evidence. The best choices are those that are “Free,” but foods with the “Low” claim are still much better choices compared to the regular versions of the food.
The terms “natural,” “healthy” and “organic” often cause confusion. You might think these terms imply healthy, but that is not necessarily the case. According to the CFIA, “natural” just means the product does not contain synthetic or artificial ingredients, and has not had any components removed or significantly changed. It does not describe the product’s nutritional qualities. The term “healthy” refers to the healthy eating patterns recommended by Eating Well with Canada’s Food Guide.
The “Organic” label also does not describe the nutritional qualities of the food. Instead, organic foods must meet specific standards set by the CFIA regarding the way the food is grown or produced.
As an example, let’s look at a premium ice cream product. It could easily be labeled both “Natural” and “Organic,” but still be high in fat or saturated fat as well as sugar. Remember that foods high in total or saturated fat and sugar are not healthy food choices. Consuming these foods in excess will promote weight gain and increase your risk for chronic diseases.
So remember to evaluate all the qualities of a food before deciding it is OK just because it might be “Fat Free.” Hard candy and sweets, for example, are most often fat-free, but very high in sugar. So while not increasing your risk for coronary heart disease, consuming these sweets too often does increase your risk for type 2 diabetes. Add to that the fact that they are energy- or calorie-dense, contain no nutrients and will promote weight gain.
Can you make it simpler for me?
Defining what makes a food healthy or unhealthy can mean lots of detailed information. While it is helpful to understand exactly why some foods are better than others, a good rule of thumb is to use the percent daily value (“% Daily Value” or “%DV”) on the Nutrition Facts Table.
If the %DV of a particular nutrient like fat, cholesterol or sodium is 15% or above, then it is “high” in that nutrient. When the %DV is 5% or less, then it is “low” for that nutrient. Examining the Nutrition Facts Table below, for example, this particular food item would meet the following descriptions:
Low fat since the total fat per serving is less than 5% of the % Daily Value
High sodium since the sodium per serving is more than 15% of the % Daily Value
Generally it is best to choose products with less sodium, saturated and trans fat, and total fat; and products with more fibre, and micronutrients, such as Vitamin A, calcium and iron.
Key messages for this week
Reading food labels will help you make better food choices and limit your dietary intake of potentially harmful ingredients.
Check for the amount of fat and types of fat, as well as how much sugar and sodium the food contains.
Be cautious of “Reduced” claims; instead, try to stick to “Free” or “Low” claims as these will be better choices.
Always consider all the nutritional characteristics of a food, and not just that it is fat-free or low in sodium, for example.
Use the “% Daily Value” or “%DV” to get an idea if the food is high or low in content for a certain nutrient. Remember that 15% or above is considered high, while 5% or less is considered low.
