Viva Vitality: Understanding front-of-package food labels

By Heather Mathur

Health Canada has been working to make the healthier choice the easier choice for Canadians by improving information on food packages. Starting in 2026, a new front-of-package symbol will be required on many foods and drinks. The new labels have a magnifying glass to help you quickly and easily identify foods high in saturated fat, sugars and sodium. You may have already noticed this symbol on some food packages. In Canada, 60 per cent of the foods we buy are prepackaged and processed and many are high in saturated fat, sugars and sodium. A diet high in saturated fat, sugars and sodium is a major risk factor for stroke, obesity, heart disease, type 2 diabetes, high blood pressure and some types of cancer.

Saturated fats can increase your bad cholesterol, which can block your blood vessels, increasing your risk of heart attacks and strokes. Saturated fats include lard, the fat from beef, lamb, pork or chicken, and high fat dairy foods.

Sugar is a carbohydrate that gives your body fuel for energy. Consuming too many added sugars has been linked to an increased risk of tooth decay in children and excess calorie consumption. Excess calories can lead to becoming overweight or obese, which is a risk factor for type 2 diabetes, some forms of cancer and cardiovascular disease.

Sodium is a mineral that is found in food and in table salt. You need some sodium to regulate your blood pressure, keep your body’s fluids in balance, as well as to keep your muscles and nerves running smoothly. Too much sodium may lead to high blood pressure, which is a major risk factor for developing stroke and heart disease.

The new front-of-package food label is a powerful way to make quicker, healthier food choices. When shopping, consider choosing foods with unsaturated fat, low sugar or naturally sweetened options, and low sodium or no-salt added versions – or make your own alternative creations. Ideas include making your own salad dressing using healthier fats and controlling the amount of salt, making unprocessed rice or pasta instead of packaged rice or macaroni to reduce sodium, or making homemade hot cereal or overnight oats instead of boxed cereals to reduce the amount of sugar and sodium. The front-of-package nutrition symbol will help you make quick and informed choices when shopping for groceries. For more information, visit canada.ca/front-package-labelling

 Heather Mathur is a registered dietitian with Alberta Health Services. Visit ahs.ca/nutrition for more information and resources.