NOTE: The following giveaway is open to Canadians only.
I’ll never forget when my family – and really, Canadians as a nation – learned about serving sizes.
The year was 2003. Before then, it was not mandatory for packaged goods sold in Canada to display nutritional information of the contents. And so, for many years, we simply helped ourselves to a portion we considered fit, without knowing exactly how we were impacted by our choices. When serving sizes were listed on the label – among other things, such as number of calories, amount of fat, etc. – we all took a step back.
Like, whoa.
Suddenly, many Canadians received a wake up call when it came to consumption habits. While the information on the nutrition facts label helped guide our understanding of portion sizes, it also helped us make better food choices. Suddenly, words like “calorie counting” become synonymous with dieting, and the demand for fat-free snacking foods and sugar-free beverages was at an all-time high. For better or for worse, we were informed.
Today, the Nutrition Facts table, found on most packaged food products in Canada, is key to making more informed food choices for you and your family. With the help of my little Nutrition Facts Finder (note the detective hat and magnifying glass!), we’re going to make it easy for you to focus on facts!
Step 1: Start with Serving Size. You can find the Serving Size under the header “Nutrition Facts”. Remember, if you eat a different amount than the serving size, you will need to adjust the corresponding information in the Nutrition Facts table.
When comparing one packaged food to another, always check to see if serving sizes are consistent across both products. Often one will look “healthier” when it comes to nutritional content – but that’s only because the serving size is smaller!
Step 2: Find out the Percent Daily Value. You can find the % Daily Value on the right side of the Nutrition Facts table, and this will tell you if the Serving Size has a little or a lot of a nutrient. But, how do you know what a little – or a lot – amounts to? Here’s your cheat sheet.
Consider 5% daily value or less as a little, and 15% daily value or more as a lot. So, you may want a small percent daily value of saturated and trans fat and sodium, whereas you’ll look for higher percentages of fibre, Vitamin A, calcium and/or iron. 
Step 3: Look at a Nutrient. This one’s a no-brainer; choose packaged foods that have more of the nutrients you want and less of the nutrients you don’t. Using the percent daily value explained above, compare products to find the one that suits your nutritional preferences. Sometimes, I’ll find two packaged goods that have relatively the same nutritional makeup but one will outshine the other in terms of added nutrients.
My advice? Try copying the Nutrition Facts table from some of your favourite foods. When you write it out, you tend to gain a deeper appreciation for what is going into your body.
I’ve always been a label reader – since they came out years ago! – but I understand that some of my readers may not be as keen on dissecting their food. So, if I’ve piqued your interest and you want to learn more, be sure to visit FocusontheFacts.ca. You’ll find a ton of useful information and will even have the chance to win a $300 grocery gift card! You can also learn more about how to read the Nutrition Facts table and its benefits by visiting Canada.ca/NutritionFacts.
Your family comes first in every decision you make. Focus on the facts to feel good about your food choices!
One lucky reader will win a $100 Walmart Canada gift card! To enter, simply fill the form below with your qualifying entries. Good luck!
This post is sponsored by Food & Consumer Products of Canada. The opinions on this blog are my own.
I learned alot about serving sizes and sodium content ! thanks for the chance
I learned that proposed changes would require a percent daily value for sugars, making it easy to see if a food has a lot of sugars
I learned about the differences about fat and trans fat and to always check the sodium levels!
Interesting that the serving size is not usually the whole package
Comparing what you actually eat to the serving size is very important
I learned that it is important to look at what a serving size is compared to what you actually eat and calculate how many calories you are actually eating
I learned about the sodium levels!
I learned that checking/comparing serving size is very important.
I learned lots of things!! What a good resource. The thing that stood out most to me is learning how to use the Nutrition Facts table. From experience, it can certainly get confusing! This definitely helped shed some light on a lot of my previously unanswered questions. Thanks for this!
I took the quiz and got 100% . I learned that the serving size and the % daily value can be used to compare and help me choose good food choices for my family. ????????❤❤
I have learnt about the Cholesterol and sodium amounts its a new learning curve , which i never really bothered with till a few months ago :)
I learned to look for more fiber and protein percentages to keep you satisfied longer.
when you look at the size of the portion, compare this what you would eat or consider “a portion”
I learned that the whole package might not be the portion size.
I learned that my idea of a serving size is not the right one
The serving size is not always the whole package.
I learned that what I thought was a serving size was no where near the reality of it. This will help me to understand portion sizes in a realistic and easy way and to remember what they actually look like :)
The serving size is tricky, you really have to pay attention.
I got 100% on the quiz and learnt to always read the labels.
I learned how to read the fiber content!
I learned about the importance of really watching your serving size
I actually learned how to read labels. I am not one to read labels or understand how what we eat contributes to our daily intake amount and how to portion it out.
I learnt about serving portions
I never really paid attention to the serving size in the past but I’ve learned a lot now to select healthy foods and serving sizes.Thanks for all the useful info.You’re little guy is so cute!
I learned that comparing serving size and nutrition %’s across packages are important.
Learned that the serving size on the label is not necessarily the amount you should eat
I learned that checking/comparing serving size is very important. Great tips on how to read a label properly
I learned about watching how much the serving size is.
Hey Lena, I learned that a Serving Size on the label is not necessarily the quantity of food you should eat at a single sitting. If you eat a different quantity, you’ll need to adjust the calories and nutrients listed in the Nutrition Facts table. I learned a lot! :)
i learned the serving size is key to understanding the nutrition label
I learned that the information on the size is based on the serving size which means I need to be more aware of how many servings I have at one sitting
I found out that there are 13 core nutrients.
I learnt how important it is to read the labels and know how much sodium and sugar intake you are getting
Learned about an interactive comparison tool that helps you compare the nutritional information between two similar items.
Watching out for those sneaky serving sizes!
Reading the Sodium between products made me aware of the difference it makes combined with other daily foods.
I like the information about the nutrition facts table!
The serving size on the package isn’t the whole package! That seems mean! :)
I learned to watch the serving size in the Nutrition Facts.
I learned the importance of looking at the serving sizes before comparing labels. Serving sizes are not consistent on all items.
I learned that The % DV is a guide to shows you if the serving size has a little or a lot of a nutrient.
I learned to check that the serving size is the same amount of good you are eating !
I learned that some foods have a heck of a lot of sodium.
I learned that on a nutrition facts table there are 13 core nutrients that must be listed.
I learned about DV ( Daily Value ) what it means and why it is important.
sodium levels
I learned that not all food has a nutrition facts table, such as raw meat and poultry.
I learned that I got 4/4 on their quiz
I’ve been following this program for a while so I’m not sure I learned anything NEW per se …. but I do realize that I have to keep it up and always be on the lookout for hidden fats, sugars and sodium
I learned the importance of checking the serving size – sometimes it’s much smaller than what we assume (i.e. only a couple crackers!)
It served as a refresher for the things I do every week when I’m in the supermarket – check the labels!
I learned that there are 13 core nutrients that must be listed in a nutrition facts table.
I learned how to compare foods using the labels!
I learned how to read the serving sizes and values
I learned how to compare food products using the nutrition facts table.
Serving sizes a lot less then I thought. WOW
I learned about Daily Value and what constitutes a lot or a little.
I learned that 13 core nutrients must be listed on a nutrition facts table and the serving sizes are not consistent on all products. We have to be vigilant in reading the labels!
I learned that serving size is not necessarily the suggested quantity of food you should eat.
I was able to show my kids that the serving size is different on every package and they were shocked to see the high amounts of sugar in some items!
I learned to watch out for serving sizes.
I thought the nutritional info was for the whole package…apparently not!
Since the serving size is not necessarily what you actually eat, you need to take this into account if you are consuming more of the product.
I learned that the serving size is not necessarily the amount of that particular food you should eat.
I learned how important serving size is! It’s often less than you’d imagine.
I learn about serving sizes.
I learned serving size is listed in a common household measure. It also is listed in grams or millilitres depending on the type of food.
I learned that 5% DV or less is a little and
15% DV or more is a lot but the % DV is not meant to track the total amount of nutrients you have had for the day because some of the foods we eat do not have a nutrition facts table such as fresh produce, raw meat/poultry and raw seafood.
I learned to always check the serving size before looking at anything else. It’s all relative to that.
That the serving size if a real important fact to understand
I learned that when reading the % DV (Daily Value) that 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table.
i learned that what the actual serving size is.
You need to really watch what the serving size is compared to how much you’re eating.
The serving size is not always the whole package.
I learned that you should always start with serving size when comparing food ingredients.
I’m pretty good at reading labels, but it was a good reminder!
That you really have to look at the serving size.
I also learned what the actual serving size was, among other things!
I learned how to choose foods carefully throughout the day. For example if something you eat has a high amount of sodium, it is important to try to limit the amount of sodium you will eat from other foods during the day.
I learned to be more conscious of serving size on the labels of food.
I learned that you really need to read all labels. Even though it says Healthy in the name it may contain too much sodium or sugar for your dietary needs.
I learned that the Serving Size of a product is not necessarily the suggested quantity of food you should eat in one sitting.
I learned to be more aware of the recommended serving size listed on packages.
I now know what things mean on the labels!
I looked at the interactive tool that shows how to compare two products. It showed how to choose between two cheeses.
I learned that is important to read the labels and check for fat and sodium levels.
I learned a lot about sodium levels!
I learned you can compare similar packaged food in different ways by using both serving size % of DV.
It would be great to win
a $100 Walmart Gift Card.
In response to your requirement to
visit Focus on the Facts
and tell you one thing i learned.
I Learned about serving sizes
in the nutrition facts table.
Thank you for having this contest.
I learned that there are 13 core nutrients – fat, saturated and trans fats, cholesterol, sodium, carbohydrate, fibre, sugars, protein, vitamin A, vitamin C, calcium, iron. Amazing!
I think it is important to always check the serving size.
I learned about serving sizes and % value.
A serving size varies and isn’t actually a portion you would normally have.
I learned that “Light” means that the food is modified so it contains 25% less of the nutrient when compared with a similar product.
I learned how to read the label to find out how many calories are in one serving size – I also learned that a serving size is not necessarily how much a person normally eats in one sitting
I learned that what the actual serving size is
I learned how important it is to pay attention to the serving size. I check always for the sodium, sugar, fat and fiber amounts.
I learned how to avoid too much sodium in my diet
I learned its important to look at the serving size – it is not necessarily what you are eating!
uh… serving sizes are too small :)
I learnt a lot about daily value percentages
I learned about serving sizes
I learned that you have to also adjust the % Daily Value to see if the Serving Size has a little or a lot of a nutrient.
I’ve been watching the table and lists of ingredients for what feels like forever, so, nothing surprising there. But I learned that the contest isn’t over :) I thought it was…
I learned about the daily value intake and importance of meeting those values.
I learned it’s very important to look at the serving size as it changes with each package.
I learnt that the daily value percentages are based on serving sizes.
I’ve learned that it’s important to first look at the serving size!!!
There’s a Canadian Gov. TOOL to use to compare products, holy crow, I never knew that! Nice work FEd Gov.
I learned how to compare food products using the nutrition facts table,and that’s important as we have a family member with restrictions
I learned that serving size isn’t necessarily how much you should eat!
I learned they post the facts on serving sizes
I never pay attention to serving size! I often read nutritional labels to help make informed dietary choices, but sometimes I forget that serving sizes are usually a lot smaller than I expect! That’s one thing I will pay closer attention to. Thanks!
I learned that it’s important to look at serving size otherwise the numbers won’t make sense to you.
I learned to read the label not just for the grams of sugar, protein, fat, carbs, etc. I now also focus on serving size and the % DV to learn whether the serving size has a lot or a little of particular nutrients.
I learned I need to pay close attention to the serving size in correspondence to the fat and calorie content.
Focus on getting more fiber and protein. More bank for your calories
The serving size is so important! So often, it’s much smaller than we think it is – which can double or triple the fat and calorie counts.
I learned about serving sizes!
I learned that a serving size isn’t necessarily what you should eat in a day
I learned to always check the sodium levels
I learned what to look for on the nutrition label, and to double check serving size.
Portion/serving size if often less than on the nutritional label is what I read and learnt.
I learned that the serving size on the package is not always the entire package. Paying attention to how much the serving size actually is makes a big difference!
I learned that serving size is not the amount you should eat. It’s the amount of food that was used to base the nutrient table on.
I learned how important it is to read labels.
I like the tips for comparing the daily percentage values – that is something I always forget I can do!
I learned all about serving sizes.
I learned that when reading the % DV (Daily Value) on a label, 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table
I learned how to use the daily values to decide between two similar products to choose the healthier option.
I learned about serving sizes!
sodium and sugars can be hidden in so many ways. thanks
I learned that I must take note of the serving size because each label presents it differently.
I hadn’t really thought to look at Daily Values before, and what amount is a little and what amount is a lot.
I learned it’s important to read the labels. And what percentage of daily values is a lot and not
I learned that I should watch for too many calories when I eat certain foods, as calories can be high and cause obesity. I would love to win the $100 Walmart Gift Card!
Reading labels, understanding daily values is key.
I learned that’s important to read the label carefuly
I learned that it is important to look at portion size when looking at the rest of the nutritional values.
I learned to be mindful of what a serving size is described as, and I always have an eye on sodium contest for packaged foods
I learned that to compare things, you really have to watch out for the serving size.
I learned about serving sizes.
I learned to keep an eye on the serving size.
I learned about serving sizes.
I learned that checking/comparing serving size is very important.
It’s so important to know what’s in packaged food, also for people who have allergies too. I know that I was surprised to find out all the different foods that milk sugar was included when it was discovered that one of my sons wa lactose intolerant. I mean salami for example, incredible!