Fat on the Label

Table of Contents

Slide #1: A Matter of Fat: Fat on the Label
Slide #2: Fat on the Nutrition Label
Slide #3: Nutrition Facts Table
Slide #4: Nutrition Claims
Slide #5: Nutrition Claims
Slide #6: Ingredient List
Slide #7: Quiz on Nutrition Labels
Slide #8: Answer to Quiz
Slide #9: Additional Information
Slide #10: Acknowledgement

• Nutrition Facts Table
• Nutrition Claims
  • Nutrient Content
  • Health
• Ingredient List

Speaker's Notes

• By January of 2006, most pre-packaged foods will be required to have a standard nutrition label.
• Labels on food products are a great source of information about the fat in the food.
• The Nutrition Facts table provides a listing of energy plus 13 nutrients in the food including total fat, saturated fat and trans fat.
• Some products may also have nutrition claims � these can be about the content of the fat or the health benefit of a low-fat diet.
• The third is the ingredient list which identifies what is in the food according to weight (the first ingredient is the most abundant in the product). This list can be used to determine whether there are high-fat ingredients contained in the food.

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Speaker's Notes

By 2006 most pre-packaged foods will have a Nutrition Facts table.
There are four areas that we should look at more closely.

• First is the amount of food:
  • Each food will have an amount listed in both common measure and in metric measurement.
  • The amount of nutrients listed is based on the amount of food at the top.
  • Compare the amount to what you eat � if you eat more or less of the food, the amount of fat will also change.

• Second is the % Daily Value:
  • These values indicate whether there is a little or a lot of a nutrient in the specific amount of food listed.

• For total fat, a % DV of 5% or less is a low-fat choice.
  
• Although the label lists saturated and trans fats separately in grams, the % Daily Value is calculated together because the role in the body is the similar.
  • A % DV of 10% or less would be low in saturated and trans fats.
    

• % DV for total fat is based on a reference amount of 65 grams.
• % DV for saturated and trans fat is based on a reference amount of 20 grams.
• These values are based on a 2000-Calorie diet.

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Nutrient Content Claims

• Fat free � none or hardly any fat (less than 0.5 grams of fat per amount)
• Low fat � a small amount (less than 3 grams of fat per amount)
• Light � can be used on foods that are reduced in fat or Calories compared to the original version

Speaker's Notes

• There are two types of Nutrition Claims � Nutrient Content Claims and Diet-related Health Claims.
• Companies must follow specific criteria when placing nutrition claims. Here are some examples of Nutrient Content Claims.
• A food product can list on its label that it is �fat-free� if it contains no fat or hardly any fat.
  • Fat free contains less than 0.5 g of fat per reference amount.
• Low fat means that it has a small amount - contains less than 3 grams of fat per reference amount.
• Sometimes you see the word light next to the name of the food � this could mean that it is lower in fat or Calories than the original version.
  • There is also reduced fat and lower in fat which are usually at least 25% less fat than the original version.
  • Light can also refer to sensory characteristics which have to be identified (light in colour).

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Health Claim Example:

A healthy diet low in saturated and trans fats may reduce the risk of heart disease.
(Name of food) is low in saturated and trans fats

Speaker's Notes

• The second type of nutrition claims is diet-related health claims.
• There are five diet-related health claims permitted on food packages.
• The one related to fat is �A healthy diet low in saturated and trans fats may reduce the risk of heart disease. (Name of food) is free of saturated and trans fats.�
• For example, a cereal company may want to promote that its product is low in fat and is a healthy choice. They would apply to put this claim on their package.
• Another example would be an oil that is high in PUFA or MUFA but low in saturated and trans fat.

Note to leaders:
In order to make the claim on an oil, the oil must also be a good source of omega-3 or omega-6 fatty acids.
The other four diet-related health claims include:

�A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease. (Naming the food) is sodium-free.�

�A healthy diet with adequate calcium and vitamin D, and regular physical activity helps to achieve strong bones and may reduce the risk of osteoporosis. (Naming the food) is a good source of calcium.�

�A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer.�
�Won�t cause cavities.� OR �Does not promote tooth decay.� OR �Does not promote dental caries.� OR �Non-cariogenic.�

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Look for types of fat

• Vegetable oils
• Tropical oils (palm, coconut)
• Hydrogenated or partially hydrogenated oils
• Shortening or margarine
• Animal fats/lard
• Butter

Speaker's Notes

Another place to look for fat is the ingredient list.
Ingredients are listed from the most (or main) ingredient to the least. In other words, the order in which they are listed is based on their weight in the product.

If oils or fats are listed within the first few ingredients, the product is likely high in fat.

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Slide #7: Quiz on Nutrition Labels

Compare these products. Which is lower in fat?

Speaker's Notes

Compare these products. Which is lower in fat?
Look at:

• The nutrition claims � does this tell the whole story?
  • Note that the one on the right has a nutrient content claim � 25% less fat than the original cracker; this does not mean it is low in fat. Check the % Daily Value of fat to determine which cracker is lower in fat.
• The reference amount (serving size) � are you the comparing the same amount of food?
• What about other nutrients � are they similar?

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• Product #1 is lower is fat.
• Product #2 has a nutrient content claim related to fat.
• Check the amount � both are about 20 grams but different number of crackers.

Speaker's Notes

Answer: Product #1 which is lower in fat and higher in protein

• Nutrition claims are optional. It is up to manufacturers to see if their product meets the criteria for a claim, and then to put the claim on the food label. In this case, product #1 could have had a claim that it is low in fat, but the company has chosen not to list the claim. The second product has a claim that it is reduced in fat compared to the original cracker. This does not mean it is low in fat.
• Many products will have nutrition claims as these claims highlight a feature of interest to consumers.
• Use nutrition claims as a starting point but do not rely only on them to make comparisons. Use Nutrition Facts to get the details, especially on products that do not have claims. These two product examples both have a claim for fat.

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Nutrition Labelling resources:
www.healthcanada.ca/nutritionlabelling
www.healthyeatingisinstore.ca/
Canada�s Food Guide to Healthy Eating:
www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_e.html
Nutrition information and activities:
http://www.dietitians.ca/
Recipes and more nutrition information about beef:
http://www.beefinfo.org/

Written by: Laura Pasut, MSc, RD, Nutridata Consulting Services

Developed by: The team of Registered Dietitians at the Beef Information Centre

June 2004