Type a food. See what’s in it, good and bad. Get a better one.
Swap to raw carrots
6× less cadmium per serving and 2.7× the vitamin A per serving.
Cadmium · servings a day, every day, before EFSA’s limit
More squares is better here.
A metal in soil and water that gets into crops, shellfish and organ meats. Builds up in the kidneys over years.
Vitamin A · servings to reach Health Canada’s daily amount
Fewer squares is better here.
Your eyes need it to see in dim light.
One square is one serving: raw spinach, 3 cups (85 g); raw carrots, 1½ medium carrots (85 g). Limits count what an average adult already eats. The struck square, one serving too many, is not in the number. How the limits are counted
Daily needs: Health Canada. Safety limits: EFSA, Europe’s food-safety agency, which sets the strictest current limits; for mercury (children, and women who could become pregnant) and patulin, Health Canada.
Swaps that do more for you
Tortilla chips → Air-popped popcorn
more nutrients- 2.7× the fibre per serving
Cheddar → Swiss cheese
more nutrients- 2.8× the vitamin B12 per serving