The Nutrition Facts Table (NFT) is a vital tool for Canadians seeking to make informed dietary choices. It provides detailed information about the nutritional content of food and beverages, helping consumers to understand what they are consuming and how it fits into their overall diet. But what exactly is an NFT, and how can you use it to make healthier choices? This guide will provide a comprehensive overview of the NFT in Canada, including its structure, purpose, and how to interpret it.
The Purpose of the Nutrition Facts Table
The primary purpose of the NFT is to provide consumers with accurate, standardized information about the nutritional content of food and beverages. This includes details about calories, macronutrients (such as fats, proteins, and carbohydrates), and micronutrients (such as vitamins and minerals).
By providing this information in a consistent format, the NFT enables consumers to compare different products and make informed dietary choices. It also supports public health initiatives by encouraging healthier eating habits and reducing the risk of diet-related diseases.
Understanding the Structure of the NFT
The NFT is divided into several sections, each of which provides specific information about the product’s nutritional content. These sections are standardized across all products, making it easy for consumers to compare different items.
The top section of the NFT provides information about serving size and calories. The serving size is based on the amount of food that people typically consume at one time, and the calorie information helps consumers understand how much energy they will get from a serving of the product.
Macronutrients and Micronutrients
The middle section of the NFT provides information about the product’s macronutrient and micronutrient content. This includes details about the amount of fat, cholesterol, sodium, carbohydrates, fibre, sugars, protein, vitamins, and minerals in each serving.
The macronutrient information is particularly important for consumers who are managing their intake of fats, carbohydrates, or proteins. The micronutrient information, meanwhile, can help consumers ensure that they are getting the vitamins and minerals they need for optimal health.
Percent Daily Value
The right-hand side of the NFT includes a column called the Percent Daily Value (%DV). This shows how much of each nutrient is provided by a single serving of the product, expressed as a percentage of the recommended daily intake.
The %DV can help consumers understand the nutritional significance of the food they are eating. For example, if a product has a %DV of 20% for calcium, that means it provides 20% of the recommended daily intake of calcium.
How to Use the NFT
Using the NFT effectively requires understanding how to interpret the information it provides. Here are some key points to keep in mind.
Check the Serving Size
Always start by checking the serving size. This is the basis for all the other information on the NFT, so it’s important to understand how much food or drink the nutritional information applies to.
Use the %DV
Use the %DV to understand the nutritional significance of the food or beverage. A %DV of 5% or less is considered low, while a %DV of 15% or more is considered high.
Compare Products
Use the NFT to compare different products. This can help you choose options that are lower in nutrients you want to limit (like saturated and trans fats, cholesterol, and sodium) and higher in nutrients you want to get more of (like fibre, vitamin A, calcium, and iron).
Conclusion
The Nutrition Facts Table is a powerful tool for making informed dietary choices. By understanding its structure and how to interpret it, you can use the NFT to choose healthier foods and beverages, manage your intake of specific nutrients, and support your overall health and well-being.
Remember, the NFT is just one tool in your nutritional toolkit. It’s also important to consider other factors, like your overall dietary pattern, physical activity level, and individual health needs. If you have specific dietary concerns or health conditions, consider consulting a registered dietitian or healthcare provider for personalized advice.
