By understanding how to read food labels, you'll be able to make heart healthier choices at the grocery store. All you need is a little information. Read on to learn about the three different types of information found on the food label:

Nutrition Information.

This is the most useful information for heart health.

Nutrition Claims.

These are also important and can be used with Nutrition Information.

The Ingredient List.

This is useful it you have food allergies or specific dietary needs.

Nutrition Information

Reading the Nutrition Information panel is the best way to determine the nutritional value of a food, and it can be found on many packaged foods. The Nutrition Information panel gives you the suggested serving size and the nutritional content for the stated serving. A sample panel is shown at below, and each element of the panel is described in detail below.

Per serving is the size of a suggested serving. Nutrition Information for each nutrient is based on this serving. If your portions are larger you will need to increase the calculation of your nutrient intake accordingly

Aim for portion sizes in line wfth the recommendations from Canadas Food Guide for Healthy Eating, available from your heart health educator.

Energy is the fuel you need to function, and is measured in calories and kilojoules (Kj)— the metric equivalent of calories. One calorie converts to 4.2 Kj

A heart healthy lifestyle includes balancing your calorie intake with regular physical activity to maintain a healthy body weight.

 

 

Protein provides the building blocks for all body tissues -muscles, bones, teeth. Found mainly in meats, poultry, fish, eggs, dairy products, and legumes, protein provides 4 calories of energy per gram.

For heart healthy eating, choose souices of protein that are lower in saturated fat-legumes, lean meats, skinless poultry, fish, and lower-fat dairy products.

Fat is an essential part of your diet. It is a source of energy, providing 9 calories per gram. It also carries vitamins, and enhances the flavour of food. The key is to limit the amount of fat you eat and understand how the different kinds of fat affect your heart's health.

For heart healthy eating, limit the grams of fat per day to 65 g for the average woman and 90 g for the average man.

Polyunsaturates and monounsaturates

These unsaturated fats play an important role in your diet. Polyunsaturated fat is a valuable source of essential fatty acids, and it has been shown to lower blood cholesterol levels.

Read labels to find foods in which polyunsaturated and monounsaturated fat make up the highest level of total fat.

Saturates and trans fat

Saturated fat, found mostly in foods that come from animal sources, has been shown to raise blood cholesterol levels. Trans fat has also been shown to raise blood cholesterol. Trans fat is formed when liquid oils are hardened through hydrogenation and also occurs naturally in some foods.

Look for foods that are low in saturated fat and limit the grams per day from saturated fat to 22 g for the average woman and 30 g for the average man. In addition, look for foods that are non-hydrogenated and therefore contain virtually no trans fat

 

Cholesterol

Dietary cholesterol is found in foods of animal origins, such as butter. Plant-based foods do not contain cholesterol.

Although dietary cholesterol is not as closely linked with raising blood cholesterol as saturated fat, for heart healthy eating, moderation is advised.

Carbohydrates are a source of energy, and provide 4 calories per gram.

Sugars/Starch

Sugars and starch are prime sources of fuel for the body.

Fibre

Fibre does not yield significant calories because it is not well digested. A diet high in fibre is thought to play a role in the prevention of heart disease, stroke, and some cancers, aids bowel regularity, and helps control blood sugar levels for diabetics.

Aim for 25 to 30 grams of dietary fibre per day

These nutrients play an important role in regulating blood pressure. Sodium, of which the best known form is table salt, has been linked with raising blood pressure. Potassium plays a positive role in blood pressure regulation.

Help maintain a healthy blood pressure by limiting your intake of sodium. Consume potassium-rich foods more often, such as fruits, vegetables, and whole grain products.

This listing of vitamins and minerals indicates the percentage of the recommended daily amount found in the particular food.

For heart healthy eating, look for foods that are a good source of Vitamin E, which has been linked to the prevention of heart disease.

Nutrition information labels can help you compare similar foods. When it comes to heart healthy eating, pay attention to the total amount and types of fat, fibre content, and sodium levels of a product. Choose a product that is:

Lower in total fat, especially saturated fat, and has virtually no trans fat.

Higher in fibre.

Lower in sodium.

Nutrition Claims are big bold statements that can tell you at a glance a producrs key nutritional features These claims are government-regulated and must be backed up by Nutrition Information. Keep in mind that while nutritional claims are helpful, they do not tell the whole story. For example, a product claiming to be a "very high source of fibre" may have more saturated fat than you want.

Look for claims that best apply to your special dietary needs (if you are not sure what these are, ask a doctor or dietitian). Following are some common nutritional claims and what they mean:*

If you are concerned about blood cholesterol levels and heart health, you need to pay attention to claims about fat and cholesterol.

No more than 2 g saturated fat per serving; no more than 15% of calories from saturated fat.

Nutritionally insignificant amount of trans fat. Less than 1% trans fat in food.

No more than 3 g of fat per serving.

No more than 0.5 g of fat per serving.

No more than 3 mg per 100 g; and must qualify as "low in saturated fat" (see above).

No more than 20 mg cholesterol per 100 g and per serving, and must qualify as "low in saturated fat" (see above).

No more than 10% fat content.

No more than 17% fat content.

No more than 23% fat content.

No more than 30% fat content.

Claims about calories and the sugar content of food provide important information if you are on a calorie-reduced diet and/or concerned about blood sugar levels.

50% fewer calories than a similar non-calorie-reduced food.

15 calories or less per serving and also meets standards for "calorie-reduced."

No more than 1 calorie per 100 g Sugar-free

No more than 0.25 g of sugar per 100 g; no more than 1 calorie per 100 g.

No sugar is added and aone of the ingredients contain a significant amount of sugar.

No more than 2 g of sugar per serving.

Fibre is especially helpful if you are concerned about your heart's health. Increasing fibre improves bowel functioning, and has been linked to the prevention of heart disease, stroke, and some cancers. It may also help regulate diabetes.

At least 6 g of fibre per serving.

At least 4 g of fibre per serving.

At least 2 g of fibre per serving.

If you are concerned about high blood pressure, you can use nutritional claims about salt and sodium to help manage blood pressure levels and adhere to a sodium-restricted diet.

No salt added, and none of the ingredients contain a significant amount of salt.

No more than 5 mg of sodium per 100 g

50% less sodium than regular product; no more than 40 mg of sodium per 100 g

*For a complete list of nutrition claims and the detailed criteria they must meet, see Agriculture and Agri-Food Canada's "Guide to Food Labelling and Advertising.'

Every packaged food has an Ingredient List. However, for heart health, what is most important is not the individual ingredients, but the overall nutritional value of the food This information may be found in the Nutrition Information panel.**

The Ingredient List is useful if you have any food allergies or specific dietary needs. Ingredients are listed in descending order by weight, meaning that the first ingredient is present in the greatest amount, while the last ingredient listed is present in the least amount.

If there is an ingredient in the list that you're concerned about, look at the Nutrition Information panel. For heart health, look for foods that are low in saturated fat and contain virtually no trans fat.

** If the Nutrition panel is unavailable contact the food manufacturer

Ingredient Lists are useful if you have any food allergies.

Nutrition Information, rather than Ingredient Lists, should be used for determining the nutritional value of food.

Hydrogenated oil indicates the oil in the food has been hardened through hydrogenation. Hydrogenation increases the level of saturated fat and trans fat-both of which have been shown to raise levels of blood cholesterol and increase the risk of heart disease.

Palm and palm kernel oils are sometimes referred to as "tropical oils" and naturally contain higher levels of saturated fat. These harder oils are often used instead of hydrogenated oils to give products consistency without adding trans fat.

Understanding Food Labels is a publication of the Becel Heart Health Information Bureau. The Becel Heart Health information Bureau was established because Becel believes that with sufficient information and encouragement, you can improve your heart's health.

1 tsp oil = 5 ml and 41 calories

1tbsp all bran = 1.6 g of fibre

1 tsp sugar = 7 g and 28 calories

1 tsp salt = 9 g and 3488 mu sodium

"Light" does not always describe a healthier food. It can describe a product's colour or taste, or it can refer to fat or calorie content. When you see this word, look for a statement that describes exactly what the product is "light" in.

Courtesy - Liverpool Pharmacy 715 Krosno Blvd.