Author: Somayeh Tabatabaee, Food, Pharma, and cosmetic Quality Assurance Specialist

Why It Matters
Health Goals in Choosing Packaged Foods
Reading food labels is not only about counting calories; it is part of a comprehensive approach to health improvement. Careful examination of packaging information helps us:
• Reduce intake of sugar, salt, and unhealthy fats.
Example: Choosing chips with a “low-sodium” label can help control blood pressure.
• Better manage weight and prevent chronic diseases.
Example: Selecting plain yogurt without added sugar instead of sugar-loaded fruit yogurt.
• Ensure an adequate intake of essential nutrients such as vitamins and minerals.
Example: Choosing breakfast cereals labeled as “a source of iron and folic acid.”
• Evaluate product quality and safety.
Example: Checking the expiry date to avoid consuming spoiled or low-quality products.
In simple terms, a food label is a roadmap for healthier choices.

Food Label Standards in Canada

In Canada, food labeling regulations are designed to guarantee transparency and safety for consumers. These regulations are monitored by Health Canada and the Canadian Food Inspection Agency (CFIA), enabling us to know exactly what we are eating.
• Nutrition Facts Table – Includes calories, fats, sugars, fiber, protein, sodium, and key micronutrients.
Example: A pack of cookies may show 12 grams of sugar in just three pieces.
• Ingredients List – Components are listed in descending order by weight.
Example: If the first ingredient is “sugar,” it means sugar is the most abundant ingredient.
• Allergen Labeling – Common allergens such as gluten, peanuts, milk, and eggs must be identified.
Example: A cookie package may state: “May contain peanuts.”
• Nutrition Claims – Terms like Low fat, Sugar-free, or Source of fiber must meet official standards.
Example: A “Low fat” claim means fewer than 3 grams of fat per serving.
• Country of Origin – Indicates where the product was made or packaged.
Example: “Made in Canada from imported ingredients.”
• Dates on Food Labels – Include Best Before Date for quality and Expiry Date for safety.
Example: Infant formula must always carry an Expiry Date, not just Best Before.
• Lot Code / Batch Number – Helps trace and recall products in case of problems.
Example: During a contamination incident, this code allows for quick removal of the product.
• Manufacturer/Importer Contact Info – Provides a name, address, or phone number for inquiries or complaints.
Example: A toll-free number on the package for direct communication with the company.

How to Read a Label?
Reading a label is a skill, not just a quick glance. To make the right choices, consumers should:
• Compare the serving size with actual consumption.
Example: If the label says 200 calories per half pizza, eating the whole pizza equals 400 calories.
• Pay close attention to sodium and sugar.
Example: One canned soup may contain more than half of your daily sodium allowance.
• Look beyond marketing claims like “fat-free” and focus on the full ingredient list.
Example: Many “fat-free” products are loaded with sugar.
• Check dates and lot codes to ensure product safety and authenticity.

Reporting and Follow-up in Case of Non-Compliance
Consumers in Canada have the right to report any discrepancies or health concerns related to packaged foods.
Real example: In recent years, CFIA has recalled chocolate and peanut butter products contaminated with Salmonella.
This action is not only a personal duty to protect our own health but also a social responsibility to prevent harm to other consumers.

Steps for Reporting:

1. Contact the store of purchase:
   • First, inform the store where the product was bought. Many reputable stores have active customer service departments that remove suspicious products or notify the supplier.
   • Example: If milk tastes or smells off, stores usually replace it or refund the cost and warn the supplier.
2. Directly contact the manufacturer or importer
   • Most packages include contact numbers, websites, or email addresses. Direct communication can lead to quick action and internal investigations.
   • Example: Some companies provide online complaint or quality-reporting forms.
3. Report to the CFIA (Canadian Food Inspection Agency)
   • For serious issues (e.g., foreign objects, microbial contamination, or mislabeling), a direct report to CFIA is essential. Reports can be filed online with full details (product name, brand, lot code, best before date, and description of the issue).
   • Real example: CFIA has repeatedly recalled poultry and meat products due to E. coli or Listeria contamination.
4. Contact Health Canada
   • If the issue involves public health risks or allergens, contact Health Canada immediately. Even trace amounts of allergens like peanuts or gluten can be life-threatening for some individuals.
5. Monitor recalls
   • CFIA regularly publishes recall lists. By checking lot numbers, dates, or brands, consumers can confirm whether their purchased product is affected. This is particularly crucial for parents of young children or individuals with allergies.
6. Personal documentation and follow-up
   • Keep purchase receipts, packaging, and photos of defective products for support during follow-up.
   • Key point: Active reporting not only safeguards individual health but also contributes to improving the overall quality of the food industry.

Final Note

A food label is not just small print on a package; it is a powerful tool for making informed decisions and safeguarding family health. Every product we choose shapes our future well-being — just as opting for plain water instead of soda, over time, can lead to better heart health and healthier body weight.