Don't Let Food Labels Fool You
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How do you know what you’re eating is a healthful food choice? Using the Nutrition Facts panel on food labels is key to making healthier choices. Easier said than done. Based on the number of times I’ve been asked questions about whether the latest food product is low fat, high in sodium, or really a good source of fiber… I would venture to say that making sense of food labels continues to be a challenge.
Here are a few things to remember when reading food labels:
· Focus on the Nutrition Facts panel and ingredients listing. Much of what is on the front of food packaging is advertising – focus on the Nutrition Facts panel and ingredients listing for the most useful information. Use the Nutrition Facts to compare similar foods and to make healthier choices.
· “One serving” doesn’t always mean “the whole thing”. It’s easy to pick up a “snack bag” size of chips, cookies or popcorn and think that the food label applies to the entire package, but this isn’t always the case. Look at the Nutrition Facts panel to find out how much is one serving (serving size) and the number of servings per container. This information is critical to understanding everything else on the label. Compare your portion to the serving size listed on the label to determine how many servings you are really eating of a particular food.
· Know your calorie needs. Having a sense of the number of calories you need each day helps you to determine how foods fit into your “calorie budget”. Most people need around 2,000 calories – but that may be too many if you’re trying to lose weight. Despite all the hype about carbs and fat, calories are what really counts for weight control. You can calculate your calorie needs at www.mypyramid.gov.
Daily Dietary Goals for Good Health:
Total carbohydrate – 55-75% calories
Protein – 10-15% calories
Total fat – 15-30% calories
Saturated fat – less than 10% calories
Trans fat – less than 1% calories
Cholesterol – less than 300 mg a day
Sodium – less than 2,300 mg a day
Dietary fiber – greater than 25 grams per day
· Limit fat (including saturated and trans fat), cholesterol and sodium. Eating too much of these nutrients may increase your risk for certain chronic diseases. Shoot for 5% or less of the daily value.
· Limit sodium. You should consume less than 2,300 milligrams (approximately 1 teaspoon) of salt per day for healthy adults, and 1,500 mg for those with health problems or family histories of high blood pressure. When reading a nutrition label, look for a low sodium content containing less than 140 milligrams of sodium per serving.
· Focus on fiber. You need at least 25 grams daily. To be considered high in fiber, a food must contain at least 5 grams per serving. Fruits, veggies, and whole grain foods are naturally good sources of fiber.
· Understanding % Daily Value (% DV). This number isn’t meant to calculate your individual nutrient needs. Instead, these percentages give you a general idea of how one label serving contributes to a 2,000 calorie-a-day diet. The nutrients listed are limited to those of most concern to the average American. Compare DV’s of different foods to aim high for vitamins, minerals and fiber. Fiber, vitamins A and C, calcium, and iron are listed because people often don’t get enough of these nutrients each day. Be aware that 100% DV may or may not be the optimal amount recommended for you. If the Daily Value is 5% or less – it means this food is a low in the nutrient listed. If the Daily Value is 20% or more – it means this food is a high in the nutrient listed.
· Check the Ingredient List. Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. A can of chicken noodle soup that lists chicken as the last ingredient lets you know that there is relatively little chicken in the soup.
The FDA has strict guidelines on how food manufacturers can use food terms such as, “light”, “low”, “free” and others. Here are a few of the claims that may be helpful for making better choices:
• Light: 1/3 fewer calories or ½ the fat of the usual food
• Low sodium: Less than 140 mg of sodium per serving
• Low fat: less than 3 grams of fat per serving
• High fiber: 5 or more grams of fiber per serving
• Healthy: Decreased fat, saturated fat, sodium, and cholesterol and at least 10% of the DV of vitamins A, C, iron, protein, calcium, and fiber.
• 100% Organic: indicates that every ingredient in the food is certified organic.
• Organic: means that at least ninety-five percent of the ingredients are certified organic.
• Made with organic ingredients: means that a food contains at least 70 percent organic ingredients, and manufacturers can list of up to three organic ingredients on the label.
Common questions about food labels:
• Why does a food with “no sugar added” show grams of sugars on the label? Fruits, vegetables, milk, grains, and dried beans have naturally occurring sugars. “Sugars” in the Nutrition Facts include added and naturally occurring sugars. To find out about added sugars, check the ingredient list.
• Why don’t you see percent Daily Values for protein? Getting enough protein isn’t a health concern for many people age four and over, so it usually isn’t listed with a percent DV. If the food is labeled with a nutrient content claim, such as “high in protein”, then protein must be shown. Foods meant for infants and children under age four show percent DV for protein on the Nutrition Facts.
• Does “natural” equal “organic?” No, the terms natural and organic are not equal. You may see other terms on food labels, such as all-natural, free-range, or hormone-free, but don't confuse them with the term “organic.” Only foods that are grown and processed according to USDA organic standards can be labeled “organic.”
Linda Minges is a registered dietitian with the NC Cooperative Extension (www.gaston.ces.ncsu.edu) and can be reached for information on nutrition and wellness at 704 – 922- 2127 or linda_minges@ncsu.edu.