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Nutrition and Country of Origin Claims
Food products often advertise claims about nutritional value, like "low fat," "all natural," or "low sodium." Canada’s laws prevent manufacturers from making false claims, but you should be aware of what these claims mean so you can make informed choices.
Organic: When a product has this label, 95 per cent or more of the ingredients have to be grown to organic certification standards. The "organic" label isn’t making the claim that the organic produce is any healthier than conventional agricultural products. However, the farming methods that produced the product are different, which may be important to you.
Natural or All Natural: A product with this label means that its ingredients have not been altered from their original state. A "natural" food is not expected to contain any added vitamins or mineral nutrients (unless derived from a natural source), artificial flavouring agents or food additives. A word of caution: products claiming to be made with 100 per cent all-natural fruit juice, for example, may only contain a low percentage of real fruit juice. If in doubt, check to see if it’s one of the first ingredients.
Light: This can mean that the product is either "reduced in fat" or "reduced in calories." It must contain at least 25 per cent less of the nutrient when compared with a similar product.
Trans fat-free: This does not mean the product is completely trans fat-free. Products are allowed to make this claim as long as they contain less than 0.2 grams of trans fatty acids and 2 grams or less of saturated fatty acids and trans fatty acids combined.
Low in fat/Reduced fat: "Low fat" means the food contains 3 grams or less fat per serving. "Reduced fat" has at least 25 per cent less fat than a comparable product. Keep in mind that the fat may have been replaced by sodium and sugar to add flavour. Use this claim in combination with the Nutrition Facts table to be sure you are making a healthy choice.
Source of...: This label means the food provides a significant amount of the nutrient. For example, "source of fibre" means the food needs to have only 2 grams of fibre per serving. Health Canada recommends 25 to 38 grams of fibre a day. If you want to increase your fibre intake, it may be more beneficial to look for labels that indicate that a food is "high in fibre" (contains 4 grams per serving) or "very high in fibre" (contains 6 grams per serving).
Cholesterol-free: This means that the product has less than 2 milligrams of cholesterol per serving and it is also low in saturated fat and trans fat.
Low sodium: Low sodium products cannot contain more than 140 milligrams of sodium per serving. Canadians tend to eat, on average, more than twice the daily recommended adequate intake of 1,500 milligrams. Choosing foods that advertise low sodium may help to reduce your risk for high blood pressure, which is a major risk factor for stroke, heart disease and kidney disease.
Reduced sodium: Products with this claim must contain 25 per cent less sodium than a similar food. This is a better choice, but make sure you also check the % Daily Value to truly ensure there is a low amount of sodium in the product.
Zero salt: This label means that the product contains 5 milligrams or less of sodium per serving. This should not be interpreted as meaning it contains zero salt.
Nutrition claims can be helpful when you’re trying to make healthy food choices. Use them in combination with the Nutrition Facts table and ingredients list to fully evaluate nutritional value.
Country of Origin
There are a variety of reasons why country of origin may factor into how you select your food. If a food safety problem has been identified in a particular imported product, knowing where your food comes from can help you avoid such products. Some people desire certain products that come from specific countries. Other people may prefer to buy local produce.
In Canada, Product of Canada and Made in Canada claims are voluntary. However, if a company chooses to make a Product of Canada or Made in Canada claim, strict guidelines must be met. Only food that is made, processed and packaged in Canada can carry the Product of Canada claim. Products can qualify for a Made in Canada claim if they are processed or manufactured in Canada, even if some or all of the ingredients are imported.
Other labels you may see include:
- Made in Canada from imported ingredients: This means the product’s ingredients are foreign but it undergoes substantial processing in Canada that changes the nature of the product.
- Made in Canada from domestic and imported ingredients: This means the product’s ingredients are a mixture of foreign and domestic, but the product is processed in Canada.
- Prepared/processed/refined/roasted and blended/packaged/distilled/canned in Canada: This label can be used on imported products to describe a function performed in Canada.
Choosing healthy foods goes along with living a healthy lifestyle. Food labels provide the information you need to make informed choices. Knowing how to read them and interpret the information will send you down the food aisle with the confidence you need to compare and select healthy foods with ease.
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