Food Labels - Should We Trust Them?

I recently watched a video from CBC Marketplace on food labels, and it reminded me just how misleading food labels can be. Although CBC Marketplace may not be the most credible source on food labelling, they do bring up some valid points. Many people don't know how to read the Nutritional Information on the back of the packages of food, and rely on health claims and food labels on the front of the packaging. Many of these health claims have not been approved by Health Canada and may make health claims that are not based on proven (unbiased) scientific evidence.

So what should we as consumers do?
1. Become educated on how to read the Nutrition Facts label (usually found on the back of the package), which provides information of nutrients per serving of product.

• These labels are required by law in Canada and tell you about the basic nutrients in each serving such as protein, fat, cholesterol, total carbohydrates, sugar, total calories, sodium, and a few other key vitamins and minerals. 
• Be aware of the serving size. One serving size may not include the entire contents of a package. For example, one can of soup is not considered one serving - generally 1/3 of the can is one serving. One cookie may be considered one serving, one table spoon of peanut butter is one serving etc. These serving sizes are not standardized and are created by the company who makes the product. 

2. Read the ingredients included in a package. This is generally found on the back of a package along with the Nutritional Facts label. The less ingredients listed on the package, the better.

3. Avoid relying on health claims placed on the front of a package such as "less sodium", "good for your heart", "scientifically proven". These are put on by manufacturers to sell you on the product. Always refer to the back Nutrition Facts labels and Ingredients List to verify any health claims.

4. Shop around the perimeter of the grocery store - this is generally where the healthiest foods can be found. Most "whole" foods (not processed) such as fruits, vegetables, meats, poultry and fish can be found here.

It is worth watching the CBC Marketplace video on "Lousy Labels" - especially at 18 minutes when they reveal the #1 worst label claim (nitrate/nitrite free deli meat).

The link can be found below:
http://www.cbc.ca/marketplace/2012/lousylabels/

Sources:
1. Nutrition Facts Label taken from  Canadian Heart Failure Network
http://www.chfn.ca/living-with-heart-failure/improving-your-diet