Do You Know Your Nutrition Facts and Enter to Win FREE FOOD!

We are going to talk about how to read the Nutrition Facts label on the back of food packages. Tips for healthier living are everywhere today, it is often challenging to get the straight up facts. There are new foods and trends popping up what seems like every single day.

My goal in this article is to help you make informed choices when it comes to feeding your family.

First and foremost, we must always remember that fresh food is always best. Whenever possible, shopping on the perimeter of your grocery store will ensure that your family is consuming foods that are best for your overall health. However, life is busy and packaged foods are inevitable. This is why learning how to read the nutrition facts labels properly is crucial so that you know exactly what you are putting into your grocery cart.
Know Your Nutrition Facts
I am doing this with help from a joint initiative of the Food and Consumer Products of Canada (FCPC), the Retail Council of Canada (RCC), the Canadian Federation of Independent Grocers (CFIG) and Health Canada.

TIP: Use the “Serving Size” in the Nutrition Facts table on packaged foods to compare similar foods.

After looking at the serving size, take a look at the % DV (daily value). By using the Serving Size and % DV in the Nutrition Facts table, you can choose foods that have more of the nutrients that you WANT like fibre and calcium, and less of those you don’t want, like saturated and trans fats and sodium.

Use the % DV to see if the Serving Size has a little or a lot of a nutrient…
5% DV or less is considered a little
15% DV or more is considered a lot

Nutrition Facts Label

Be sure to visit Canada.ca/Nutritionfacts to learn more about nutrition facts labels and how to feed your family the healthiest foods as possible!


It’s Giveaway Time!
Prize: A $100 Grocery Gift Card
Open to: Canadian Residents, excluding QC
Giveaway Ends: DUE TO CIRCUMSTANCES BEYOND OUR CONTROL, THIS GIVEAWAY WILL END ON FRIDAY MARCH 25, 2016 AT 11:59PM et.


This post was a sponsored post. The opinions are completely my own.

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176 Responses to Do You Know Your Nutrition Facts and Enter to Win FREE FOOD!

  1. Judy Cowan says:

    Usually we shop at Walmart, Costco, No Frills and Sobeys. I do read the labels since I am trying to make healthier choices for my family.

  2. Judy Cowan says:

    Usually we shop at Walmart, Costco, No Frills and Sobeys. I do read the labels since I am trying to make healthier choices for my family.

  3. kathy downey says:

    I usually shop at Dominion or Sobeys,and yes i always read the nutrition facts on labels because i have to watch the salt/sugar content

  4. kathy downey says:

    I usually shop at Dominion or Sobeys,and yes i always read the nutrition facts on labels because i have to watch the salt/sugar content

  5. Sunshine g says:

    I tend to shop at Safeway and regularly read labels – although a lot of sugar and salt gets hidden and that’s discouraging!

  6. Gillian Morgan says:

    I shop at Dominion, Sobey’s, and Costco and I always read labels.

  7. Gillian Morgan says:

    I shop at Dominion, Sobey’s, and Costco and I always read labels.

  8. Darlene Schuller says:

    I mostly shop at Independent and Metro, I read the label’s on products I’m not familiar with or I’m thinking about trying.

  9. Darlene Schuller says:

    I mostly shop at Independent and Metro, I read the label’s on products I’m not familiar with or I’m thinking about trying.

  10. fossie55 says:

    I hope at Sobey’s, Dominion, no frills and Costco. I read labels on new products.
    Florence C

  11. fossie55 says:

    I hope at Sobey’s, Dominion, no frills and Costco. I read labels on new products.
    Florence C

  12. Joni W says:

    I shop where it’s cheapest. I read labels on what I’m not familiar with. I’m lucky with eggs. My uncles grows them and I get them from him!

  13. Sarah Alexis says:

    I grocery store hop! But often I go to Independent, Save-On or Safeway, sometimes SuperStore.

  14. Heidi C. says:

    I shop at SDM, Walmart and Superstore.

  15. UglyMummy says:

    i shop at zehrs. i dont often look at the nutrition labels but i should

  16. UglyMummy says:

    i shop at zehrs. i dont often look at the nutrition labels but i should

  17. Tiffany says:

    I shop a Freshco and I do read labels

  18. Tiffany says:

    I shop a Freshco and I do read labels

  19. I shop at Dominion (Loblaws) and always check my labels.

  20. Francine F. says:

    I shop at Loblaws, and always read the labels on anything new

  21. Holly MacRitchie says:

    I like to shop at Metro! I read most labels on products!

  22. Ann Kieswetter says:

    I shop at Zehrs (Loblaws), Food Basics, Walmart. I really try to stop & read the labels on most products we buy.

  23. Laurie P says:

    Freshco and Sobey’s are my go-to! I try and read labels as often as possible!

  24. Andrea Amy says:

    I normally shop at Walmart, but also shop occasionally at either sobeys or safeway. I try to read the labels on most products.

  25. Jenn Erin L says:

    I shop at Walmart and Superstore (Loblaws). I usually do check the labels especially if it’s a new brand or product that I am considering buying.

  26. karla says:

    I usually shop at our local Foodland store or Dominion (Loblaws) ,,I sometimes read the labels,if I am comparing 2 different products.

  27. Tracydeanne says:

    I’m a Sobeys shopper. I usually do check labels, mostly for sugar.

  28. Tracydeanne says:

    I’m a Sobeys shopper. I usually do check labels, mostly for sugar.

  29. Juliee Fitze says:

    I usually shop at Loblaws or Food Basics and I always look at the labels.

  30. elaing8 says:

    I shop at Foodland and Independent the most but I do shop elsewhere as well.
    I check some labels, not all.

  31. jan says:

    I follow the flyers to decide where I shop, so I go to many places. For items which are new to me I almost always read the labels.

  32. Tammy B says:

    I do read the labels, I usually shop at No Frills, Food Basics or Walmart, all within walking distance

  33. Lynda Cook says:

    I do most of my shopping at Walmart because of price matching and they are cheaper, but I do enjoy going to Metro as well, and since being on WW I do look at the labels now!!

  34. elizamatt says:

    No Frills is where I do most of my food shopping these days. It’s not often that I read the labels as it’s mostly the same articles that I buy all the time.

  35. elizamatt says:

    No Frills is where I do most of my food shopping these days. It’s not often that I read the labels as it’s mostly the same articles that I buy all the time.

  36. alisa1 says:

    I prefer Loblaw umbrella stores. And label reading is a must for me!

  37. Carol Denny says:

    I shop at Metro and I do read the lables

  38. Courtney says:

    I shop at Zehrs and Freshco and I always read labels

  39. Courtney says:

    I shop at Zehrs and Freshco and I always read labels

  40. Amber Smith says:

    I follow the sales so I shop wherever the deals are the best and always read the labels

  41. Laurie Bolduc-Cadieux says:

    I usually shop at Independent and I try to read the labels especially on new products we are trying.

  42. Shari D says:

    I usually shop at Superstore. I often read the labels.

  43. Shari D says:

    I usually shop at Superstore. I often read the labels.

  44. teeslee says:

    I usually shop at Superstore. I read the labels especially if it’s a new product.

  45. teeslee says:

    I usually shop at Superstore. I read the labels especially if it’s a new product.

  46. Jennpup says:

    I shop at Zehrs/Loblaws or Sobeys/FreshCo! All are close to my home! I do like to look at labels. <3

  47. sarah stickney says:

    i shop at YIG and i just recently started checking labels.

  48. EN Donnelly says:

    i shop at frescho and Costco. I always look at labels

  49. EN Donnelly says:

    i shop at frescho and Costco. I always look at labels

  50. truckerofbc says:

    Walmart and I read no evil, see no evil and grow all the evil

  51. lynnclayton says:

    food basics walmart and i look at food labels

  52. lynnclayton says:

    food basics walmart and i look at food labels

  53. Rebby Roberts says:

    I enjoy shopping at Sobeys and I *sometimes* look at the nutrition labels

  54. Rebby Roberts says:

    I enjoy shopping at Sobeys and I *sometimes* look at the nutrition labels

  55. Silvia D says:

    We usually shop at Superstore or Wal Mart. Yes, I tend to read the labels frequently

  56. Jay Nelson says:

    Superstore, Costco and Co-op! We read labels (and best before dates etc).

  57. Travelbuds says:

    I shop at Walmart and Save on Foods. Sometimes I look at the labels.

  58. Josh says:

    We usually shop at Costco and Sobeys

  59. Tainan Lu says:

    no frills . I usually do check the labels

  60. sibley_h says:

    We usually shop at an Independent. We always check labels.

  61. Kirsten G. says:

    I shop at No Frills and Zehrs. I check some labels but not all of them.

  62. Pam Wood Humphrey says:

    I usually shop at Food Basics and Zehrs.
    I often read labels, especially when I am concerned about my weight.

  63. Elizabeth R says:

    We usually shop at Your Independent Grocer, I look for whole grains and fibre on the nutrition labels.

  64. Nicolthe pickle says:

    I usually shop at Sobeys, and I sometimes read the labels.

  65. I shop at Food Basics and Loblaws. I always read the ingredients and labels and am most interested in sodium and sugar. I generally know when something has too much fat 😉

    Besos, Sarah
    Journeys of The Zoo

  66. I shop at Food Basics and Loblaws. I always read the ingredients and labels and am most interested in sodium and sugar. I generally know when something has too much fat 😉

    Besos, Sarah
    Journeys of The Zoo

  67. Josie says:

    I shop at superstore and I usually do look at the labels

  68. Josie says:

    I shop at superstore and I usually do look at the labels

  69. Tricia Cooper says:

    I shop at Fortinos, Food Basics and Sobeys. I certainly read the labels more than I ever have, but I don’t always read them . . . usually if it’s a product I don’t usually purchase I take the time to do that.

  70. Tricia Cooper says:

    I shop at Fortinos, Food Basics and Sobeys. I certainly read the labels more than I ever have, but I don’t always read them . . . usually if it’s a product I don’t usually purchase I take the time to do that.

  71. Jenness M says:

    I usually shop at Superstore and I always read the labels!

  72. daydreamsun3 says:

    usually go to costco and superstore. i read the labels sometimes

  73. Jolie says:

    I usually shop at the Real Canadian Superstore and I do read the labels most of the times.

  74. Jolie says:

    I usually shop at the Real Canadian Superstore and I do read the labels most of the times.

  75. Melinda Jana says:

    We usually go to zehrs and Freshco. I read the labels most of the time

  76. Melinda Jana says:

    We usually go to zehrs and Freshco. I read the labels most of the time

  77. Wendy Hutton says:

    I recently started most of my shopping at walmart not that we have a supercentre and we have been reading out labels lately as the whole house is on a weightloss program

  78. Most of my shopping is done at Real Canadian Superstore. I don’t usually read the nutrition facts.

  79. shannon heitt says:

    I shop at superstore and I am usually so frazzled by the crowds i jsut grab what i want and get out. Dont pay attention to the labels

  80. shannon heitt says:

    I shop at superstore and I am usually so frazzled by the crowds i jsut grab what i want and get out. Dont pay attention to the labels

  81. jonnieh says:

    I usually shop at Costco and Walmart for groceries. Sometimes I read the labels and sometimes I don’t..

  82. blessedta says:

    Yes, I do read labels.

  83. lori b says:

    I am getting better at reading the labels, we shop at save on

  84. lori b says:

    I am getting better at reading the labels, we shop at save on

  85. Angela September says:

    i shop a lot at fortinos and metro and yes i always check the labels. always!

  86. Angela September says:

    i shop a lot at fortinos and metro and yes i always check the labels. always!

  87. Darrah Bailey says:

    Sobeys is my FAVE store and I am learning to read labels…

  88. Darrah Bailey says:

    Sobeys is my FAVE store and I am learning to read labels…

  89. Lushka Smith says:

    Usually RCSS and I do look at the labels

  90. Lushka Smith says:

    Usually RCSS and I do look at the labels

  91. Maritess says:

    I usually show at No Frill and Walmart. I usually read the label for new product and those I purchase for sure.

  92. jamie lynn says:

    Usually shop at superstore and I always read labels

  93. Krista Miller says:

    I shop at Superstore and Walmart for groceries. I read the labels mostly on snack products for the kids.

  94. Wayne Lecoy says:

    It would be great to win a $100 Grocery Gift Card.
    In response to your questions of
    What store(s) do you usually do your grocery shopping at?
    Do you stop to read the nutrition facts on labels?
    I usually do my grocery shopping at Walmart or Sobeys
    and yes i read the nutrition facts on labels.
    Thank you for having this giveaway.

  95. gizfarris says:

    I often shop at sobeys. I don’t often read the labels.

  96. joanne darrell says:

    I grocery shop at Walmart,Loblaws,and Giant Tiger.I read nutrition labels.

  97. Cheryl Grandy says:

    I shop mainly at Sobeys, Atlantic Superstore, Giant Tiger, and a local store called Gateway Meat Market. I sometimes read the nutrition labels.

  98. Tara B says:

    I often shop at Freshco and No Frills for the PC Points. They price match for me which is very convenient. I do not read the labels.

  99. ivy pluchinsky says:

    I usually shop at No Frills and Walmart, and yes i am reading the labels more then i did before.

  100. Rosanne Robinson says:

    I usually shop at Food Basics, Walmart, or RCSS and yes I do read the labels on products that I haven’t purchased previously, the items that I purchase on a regular basis I’ve already read.

  101. Elizabeth V says:

    I do most of our shopping at No Frills. Great produce at our store in town. And great prices too. I do stop and read labels, and am sometimes surprised at how much sugar and salt are in some foods.

  102. Kim says:

    I usually shop at Sobeys and for the most part I read the nutritional labels.

  103. Diana Corlett says:

    I shop at Superstore and Walmart, occasionally Sobey’s. I read every label in my determination to eliminate GMO/roundup from my diet!

  104. Doris says:

    I usually shop at Fortinos & No Frills. I usually check the nutrition label for the serving size – fat content, calories, and fibre.

  105. Donnas says:

    I usually shop at No Frills, and have to admit I’m negligent when it comes to reading labels.

  106. pinksuzanne says:

    I do most of my grocery shopping at Walmart and yes I always check the nutrition labels.

  107. erin2470 says:

    I shop at Loblaws…sometimes I read labels but not often

  108. ginette4 says:

    We do most of our grocery shopping at No Frills and yes we do read labels, husband is diabetic and has high cholesterol so reading labels is a must

  109. ginette4 says:

    We do most of our grocery shopping at No Frills and yes we do read labels, husband is diabetic and has high cholesterol so reading labels is a must

  110. Cheryl H says:

    We do most of our shopping at zehrs and we do read the labels, although not as thoroughly as we should!

  111. Lisa K Hansen says:

    I usually shop at Superstore and Costco, and I do read the labels on the products I buy.

  112. ToCo says:

    Since Sobey’s and Safeway joined, I feel like Safeway has increased their prices. I’ve recently discovered No Frills and I’m totally impressed with their selection and prices. My new year’s resolution was to read more labels, and I certainly am. I try to stay towards the perimeter of the store, produce, dairy, bakery and fresh meats.

  113. naiddia p says:

    I usually shop at superstore and sometimes check the labels.

  114. Amy says:

    I read the nutrition facts. I usually shop at Costco and Superstore.

  115. Glogirl3 says:

    We do most of our shopping at No Frills. Occasionally I will read the nutrition labels.

  116. Glogirl3 says:

    We do most of our shopping at No Frills. Occasionally I will read the nutrition labels.

  117. Jacqueline Man says:

    I usually shop at Loblaws or Costco. I do check the labels and compare.

  118. @a_m_rs says:

    I love superstore and go there primarily go there. I try and read the labels but don’t fully understand

  119. Erika Letson says:

    I do most of my groceries at Food Basics and Zehrs. Yes, I do read the labels, especially when it’s for my kids!

  120. favgreen says:

    We shop mostly at Food Basics or Metro. I read labels big time!

  121. lp says:

    mostly Costco; always read the labels. thanks

  122. Carole Dube says:

    I do most of my grocery shopping at Walmart and Independant grocer and I always check the nutrition labels

  123. missbobloblaw says:

    I like shopping at our local CO-OP, SDM and RCSS

  124. suzquiz says:

    I shop at Superstore & I do check the nutrition labels

  125. Cassie Fancy says:

    I usually shop at Walmart . I try to look at labels but I honestly don’t look at all of them

  126. Cassie Fancy says:

    I usually shop at Walmart . I try to look at labels but I honestly don’t look at all of them

  127. RealHousewifeandmom says:

    I like to shop at Walmart & at times No Frills. At times, I do look at the labels but mostly on non new items I don’t. After reading this I think I will start paying attention more to what is in the actual product.

  128. Wanda Tracey says:

    I like to shop at No Frills and Walmart.I have been reading the labels to check for less sugar and salt content in the foods I purchase.

  129. Sweet Panda says:

    I usually shop at No Frills and Walmart. But usually I don’t look at labels

  130. Tammy Dalley says:

    I usually shop at Dominion

  131. Belinda McNabb says:

    i shop at no frills or superstore and I always check the labels. my son has type 1 diabetes so always checking carbs and fiber

  132. caryn s says:

    I usually shop at costco and i don’t always check labels like i should!

  133. Susanne McCarthy says:

    I shop most at Your Independant. I sometimes check labels – usually more often when it is a new product I am thinking of trying.

  134. LC says:

    Costco; always read the labels.

  135. BobbiJo Pentney says:

    I shop at Sobeys and foodland and I always read the lables.

  136. angela mitchell says:

    I usually shop at Save on Foods.I often read the labels on my food. I like to avoid hydrogenated oils and artificial colours, flavours and preservatives.

  137. kristen visser says:

    I usually shop at Loblaws (Superstore) and we have actually just started reading the labels on the products we buy after finding out all the stuff that was being put into the things we were buying we always check now

  138. Soozle says:

    I usually shop at Real Canadian Superstore and I do read labels

  139. Nancy J Montgomery says:

    Usually I shop at no frills or Walmart. Yes, I usually read labels.

  140. Ashleigh Swerdfeger says:

    I tend to shop at No Frills or Independent. Yep, I read labels because of allergies.

  141. caroline m. says:

    I actually shop at several stores: save-on-foods, costco, nature’s fare. I always read nutritional labels, when I forget to, I sometimes find something bad when I do look at the label later.

  142. Diane G says:

    I usually shop at Independent and Superstore and I read labels.

  143. Brenda Witherspoon-Bedard says:

    we go to Safeway and we often read labels

  144. Brenda Witherspoon-Bedard says:

    we go to Safeway and we often read labels

  145. Debbie White-Beattie says:

    I have 2 main grocery stores that I shop at 1. No Frills & 2. Freshco. But I also go to Food Basics, Sobeys, Zehrs and Walmart. It depends where I am.

  146. Eldon L says:

    We usually go to Superstore and I read labels all the time

  147. Robyn B. says:

    I usually shop at No Frills and Loblaws. I read the labels as much as possible.

  148. tanyab79 says:

    I live in a small area so we only have 3 grocery stores. I do my shopping at YIGS and a bit at Wal-Mart. I always read the labels which I started doing a few years ago.

  149. tanyab79 says:

    I live in a small area so we only have 3 grocery stores. I do my shopping at YIGS and a bit at Wal-Mart. I always read the labels which I started doing a few years ago.

  150. Joanne Donaldson Frank says:

    Loblaws, Sobeys Wal-Mart and yes i stop to read labels

  151. JusticeSadie says:

    I generally Shop @ Sobeys and Walmart

  152. JusticeSadie says:

    I generally Shop @ Sobeys and Walmart

  153. JusticeSadie says:

    I always read the labels. I like to know what I am buying.

  154. JusticeSadie says:

    I always read the labels. I like to know what I am buying.

  155. JustPlainSuzi says:

    I shop at Zehrs and Walmart the most and I’m always reading labels

  156. mommakoala says:

    I shop Food Basics and Lococo’s.Yes, I read the nutritional labels.

  157. Jennifer L. says:

    I usually shop at Zehrs and No Frills. Yes, I always read the labels.

  158. wobbles13 says:

    we shop at nofrills and i read labels on processed foods

  159. Holly O'Gorman says:

    I shop at Basics and Loblaws. I usually read labels on things.

  160. SeanM says:

    I seldom read the labels

  161. jennifer wilson says:

    I do most of my shopping at either Safeway or Save-on-Foods. I always read the labels, my husband is diabetic.

  162. Jasmine B says:

    Very informative. i do about half of this so will have to improve!

  163. Erica says:

    I mostly shop @ Co-Op. I do try to read most labels.

  164. Maria Katie says:

    I shop at Freshco and Zehrs, I do read most of the labels

  165. Andrea says:

    I shop at Walmart!

  166. Elena S says:

    I shop at both No Frills and Zehrs depending on what I need. I’m always reading the nutrition labels.

  167. Shane says:

    we always shop at one of the loblaws chains and yes i check the labels for fat and sugar

  168. Iulia Zwicker says:

    I usually shop at the Real Canadian Superstore and I read the labels but find that I’m always looking at the same things usually – fat, calories, and sometimes sugar. I need to start looking at the other things as well!

  169. Joy Doucette says:

    Either at Sobeys or the Superstore. I do take some time to read the labels.

  170. Janet P. says:

    I usually shop at Metro and I read the nutrition labels most of the time-checking fat and sugar contesnt.

  171. Janet P. says:

    I usually shop at Metro and I read the nutrition labels most of the time-checking fat and sugar contesnt.

  172. Nicole Bonito says:

    I usually shop at loblaws and metro and I do read labels!

  173. Jasen_H says:

    I do most of my shopping at Walmart since they allow price matching. I always read the labels.

  174. Betty Spry says:

    I do most of my shopping at Sobeys and i absolutely read the nutrient label on any new products I buy

  175. Nicole Leger says:

    I mostly shop at loblaws.

  176. selbys says:

    I always read the nutrition labels on products new to me. I shop a lot at No Frills for my produce, yogurts and canned foods. Other stores, I use for sale items, usually.

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