Reading Food Labels  

Food labels are written to give us a greater sense of comfort about choosing the product. However, we need to question these claims in the context of our knowledge of food energy and nutrition.

 Fat Content Claims

The following are a list of the types of fat content claims you will find on food labels. These claims all appeal to our fear of consuming fat.

Claim Meaning
Fat-free 0.5 grams of fat per serving
Low-fat 3 grams or less total fat per 100 gram serving. This may appear on the packages as “97% or more fat-free” or “3% (or less) fat”
Reduced-fat Product has 25% less fat than the same regular brand
Light Product has 50% less fat than the same regular brand
Low saturated fat 2 grams or less per serving
Low cholesterol 20 milligrams of less per serving and low in saturated fat

Calorie Content Claims

Claim Meaning
Calorie-free Fewer than 5 calories per serving
Calorie-reduced 50% or fewer calories compared with regular version
Low-calorie 40 calories or less per serving

CAUTIONS – These claims encourage us to buy the products bearing them when we are attempting to limit our calorie intake to a healthy level. Remember, a normal serving of lower-calorie foods must be eaten to decrease the number of calories eaten. This may seem simple and obvious, but many people will overeat foods when they believe that they are low-calorie. In fact, they will often eat much more of those foods than they normally would and increase the number of calories eaten above the amount of the regular calorie version.


Beware of nutrient content claims because they are sometimes related to a serving size much smaller than what a person would normally eat.

FACT – Sugar Limits

The USDA recommends consuming less than 40 grams (10 teaspoons) of sugar per day (about 1 can of pop/soda). Choose food products with less than 15 grams of sugars per serving (the lower the better). Remember, that eating more than a serving means that more sugar is being eaten. Also, limit adding additional sugar to foods. Each teaspoon of sugar is 4 grams.

Percentage of recommended daily limit on added sugar (40 grams, 10 teaspoons)
1 can of pop/soda 100%
1 cup regular ice cream 60%
1 cup sweetened yoghurt 70%
1 cup sweet breakfast cereal 30%
1 candy bar 60%


Thank you to:

Taken from the SickKids publication, Get a Healthy Weight for Your Child: A Parent’s Guide to Better Eating and Exercise, Dr. Brian McCrindle, (Cardiologist), (Robert Rose Inc.).


Jennifer McCallum

Thank you so much for stopping by this page to get to know a bit more about me and why I started Parent Guide Inc. My business story started a way back in 2001... …after the birth of my first daughter, I realized that an "all-in-one" resource guide for parents was needed, and fast! I designed the New Parent Resource Guide to fill a gap in the community for busy parents like myself. The New Parent Resource Guide offers an A-Z of key contacts for parents, caregivers, service providers, and health care professionals.  Working with key businesses and organizations in the community, we have also compiled much-needed articles, tips, and charts to answer all your parenting questions. The latest addition to our family is the School Age Resource Guide to serve parents of children, 3 to 18 years!  This guide answers questions about: nutrition, bullying, curriculum, building self-esteem, and much more, as well as offering a full directory of local and national resources. The website offers an “all-in-one” spot for parents to connect, add their own blog, and find needed resources in their community.  It is a site that educates and entertains and if you can't find somthing just ASK me. I am here to serve YOU!  My hope is that you connect with our members, find comfort in their words, and share your own story. My goal is to see what I can do to help make life a bit easier for you.   You are why I do what I do! I can’t wait to get to know you!  Comment below to tell me about yourself – then start blogging so we can find out what makes you get up in the morning!  Check out my blog too and I am sure you will be surprised what gets me out of bed each day!!! Jennifer -  Mom and Publisher

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