You may have noticed a new symbol on packaged foods — a black-and-white magnifying glass calling out “high in saturated fat,” “high in sugars,” or “high in sodium.” This is Canada’s new Front-of-Package (FOP) nutrition label. As of Jan. 1, 2026, most packaged foods that exceed strict limits for these nutrients must display it clearly on the front of the package.

Why highlight saturated fat, sugars, and sodium?

In today’s busy and often confusing food environment, quick choices are common. The FOP symbol offers a simple prompt to help you spot foods that may contribute more of the “Three Ss” — saturated fat, sugars, and sodium — than you planned. Eating too much of these three nutrients over time can increase your risk of heart disease, high blood pressure, Type 2 diabetes, stroke, and some cancers.

The symbol translates complex nutrition science into an easy, at-a-glance message to support everyday food decision-making for you and your family.

Although dietitians recommend limiting the “Three Ss” in your eating routine, it’s important to think of the FOP symbol as a helpful flag — not the whole story. It highlights the Three Ss quickly, but a more complete nutritional picture is found on the back or side of the package. The nutrition facts table and ingredients list show what’s been added and what other beneficial nutrients — like fibre or protein — it may offer.

The complete food label also helps you consider how a food fits into your overall eating pattern. Can you balance a flagged food with more nourishing choices throughout the day? And remember, food is more than numbers. It reflects comfort, culture, and connection — important parts of eating at any age.

If you’d like guidance on using these new food labels or tailoring choices to your health goals, a dietitian can help you look beyond the label and build eating routines that work for you. To connect with one, visit the Dietitians of Canada “Find a Dietitian” directory.

Lucia Weiler is an award-winning Registered Dietitian in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.

 

Nutritious Chicken Noodle Soup

This hearty soup uses tender chicken thighs and makes a simple, nutritious meal for lunch or dinner.

Servings: 6

6 boneless skinless chicken thighs (about 1 1/4 lb/565 g)
8 cups (2 L) water
2 sprigs fresh parsley
1 onion, chopped
1 carrot, chopped
1 clove garlic, minced
1 cup (250 mL) whole grain egg noodles
1 cup (250 mL) frozen peas
1/4 cup (60 mL) grated Parmesan cheese
2 tbsp (30 mL) chopped fresh basil or parsley
Hot pepper sauce (optional)

In a soup pot or Dutch oven, bring water, parsley, onion, carrot, garlic and trimmed chicken thighs to a boil. Reduce heat to a simmer and spoon off any foam that forms on top. Cook chicken for about 15 minutes. Use a digital thermometer to check that the chicken has reached an internal temperature of 165 F (74 C).

Using tongs, remove chicken thighs to a clean cutting board. Let cool slightly and chop into bite-size pieces. Return chopped chicken with noodles, peas, cheese and basil to broth; cook for about 5 minutes or until noodles are tender. Add a splash of hot sauce to each bowl if desired.

Tips: You can portion leftover soup into individual servings for easy meals that are ready to go. Store in the fridge for up to 3 days or freezer for up to 4 months.

Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation. Available at Chicken noodle soup — Canada’s Food Guide.