ConAgra Foods®

Nutrition 101

To help Canadians make smart food choices, Health Canada requires food manufacturers to include standard nutrition information on all packaging.

Understanding Nutrition Facts Tables can help you make healthy choices for your family. Here's all the information you need to know.

Nutritional Facts Table

Total Fat
Percent Daily Value	These percentages are based on recommended daily allowances for a 2,000 calorie diet. The % DV will help you determine if the serving of food is high or low in a nutrient and may help provide a quick reference when comparing labels.
Serving Size	The nutritional information on the rest of the Nutrition Label applies to the serving size. When comparing labels, it may help to look at the serving size for an equal comparison.
Total Fat	Fats, such as mono- and polyunsaturated fats, can help lower blood cholesterol and protect your heart. Plus, fat helps your body absorb the important vitamins and minerals it needs. But limit your intake of saturated and trans fat, which can raise your blood cholesterol and increase your risk of heart disease.
Calories from Fat	Calories can come from carbohydrate, protein, and fat. Whereas protein and carbohydrates have four calories per gram, fat has nine calories per gram. The calories from fat number helps you monitor your fat intake. It's recommended that fat makes up no more than 20 to 35 percent of your daily diet.
Cholesterol	Limit your daily intake of cholesterol to 300 milligrams to keep your heart and circulatory system healthy.
Sodium	Diets low in Sodium may reduce the risk of high blood pressure. The recommended daily limit for an average adult is 2,400 milligrams.
Total Carbohydrate	Total carbohydrate includes sugar, starches, and fiber. Choose carbohydrates wisely. Foods such as fruits, vegetables, grains, and milk have carbohydrates and provide many nutrients. However, foods where the carbohydrate count is coming from added sugars have little nutritional value.
Sugars	A type of carbohydrate. The sugar grams include both added sugars, which are added during processing, and natural sugars, found in items such as milk and fruit. To find out whether a food contains added sugars, look at the ingredient list on a package.
Protein	Your body uses protein for energy and to keep your muscles and organs working properly. Protein helps build and repair body tissues and helps build antibodies.
Vitamin A	Plays an essential role in your vision, and maintenance of healthy skin, hair, and mucus membranes.
Riboflavin	Works with other B-complex vitamins to process calories from carbohydrates, protein, and fat. It also promotes healthy skin and good vision.
Pantothenic Acid	Helps your body's cells produce energy and metabolize protein, fat and carbohydrates in food.
Folic Acid	Important for the production and maintenance of new cells and tissue growth. Folic acid is especially important for pregnant women and babies.
Vitamin C	An antioxidant that helps maintain a healthy immune system and resist infection. It also helps your body heal from a wound, and keeps gums and muscles in good shape.
Vitamin E	An antioxidant that maintains your body's eye and skin tissues and your liver.
Folate (Folic Acid)	Important for the production and maintenance or new cells and tissue growth. Folic Acid is especially important for pregnant women and babies.
Vitamin B6	Vitamin B6 is a factor in energy metabolism and tissue formation.
Vitamin B12	Vitamin B12 is important for the normal functioning of the brain and nervous system and for the formation of blood
Iodine	Iodine is necessary for proper production of thyroid hormone. Natural sources of iodine include sea life, such as kelp and certain seafood, as well as plants grown on iodine-rich soil. Salt for human consumption is often fortified with iodine and is referred to as iodized salt.
Manganese	Manganese is an essential trace element and is necessary for good health. Manganese can be found in several food items, including grains and cereals, and is found in high amounts in other foods, such as tea.
Biotin	Helps your body's cells produce energy and metabolize protein, fat and carbohydrates in food.
Calcium	Is essential for bone health and may help reduce the risk of osteoporosis. Also plays a role in normal nerve function and healthy blood clotting.
Phosphorus	Helps your body's cells produce energy and regulates metabolism. It's also necessary for strong bones and teeth.
Selenium	Incorporated into proteins that help prevent cell damage caused by free radicals. Free radicals are molecules containing oxygen that attack and damage cells in the body.
Potassium	Necessary to help your muscles contract and to maintain fluid and electrolyte balance in your body cells. It also helps your body transmit nerve impulses.
Chromium	Moves blood sugar (glucose) from the bloodstream into the cells to be used as energy. It also turns fats, carbohydrates, and proteins into energy.
Fluoride	Helps maintain hard tooth enamel and protects your teeth from decay.