Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Carbohydrates are found in the Nutrition Facts table.
What are carbohydrates?
The amount of carbohydrates in the Nutrition Facts table includes fibre, starch and sugars. Fibre and sugars must be listed under carbohydrates. Starch is optional, which means that a food manufacturer can list it if they want to.
Where can you find carbohydrates?
Carbohydrates are found in many foods. For example:
- Fibre is found in beans, bran, fruit, lentils, nuts and seeds, vegetables, whole grains
- Starch is found in beans, bread, cereal, pasta, potato, rice, vegetables and any foods made with flour
- Sugars are found in fruit, juice, milk and some vegetables and are added to many prepackaged foods such as baked goods, candy, ice cream and soft drinks
How can you make a healthier choice?
- Fibre is a nutrient you may want more of.
- Use the % Daily Value (% DV) in the Nutrition Facts table.
- Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
- Choose foods with more fibre and less added sugars. Read the ingredient list to find added sugars.
Helpful hints at the grocery store:
Use the nutrition facts table to choose and compare foods:
- choose whole grain foods more often
- focus on vegetables and fruits. Include them at all of your meals and snacks
- include different types of beans, peas or lentils to add more variety to your meals
How is the % DV for carbohydrates calculated?
The Daily Value used in nutrition labelling is based on 300 g of carbohydrate for a 2000 calorie reference diet.
For example, if the Nutrition Facts table shows 15 g of carbohydrate, the product would have a % Daily Value for carbohydrate of 5%.
(15 g ÷ 300 g) × 100 = 5 %.
Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
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