Food labels are wordy and difficult to read. How do you read a food label and what do the words mean?
Serving Size-based on the amount most commonly eaten. This varies between food products.
Servings per Container-the number of servings included in the package.
Calories and Calories from Fat– Calories measure the energy supplied from food. Calories from fat reflect the number of fat calories that provides per serving, not the percentage of calories from fat.
% Daily Value– These percentages give you a general idea of how one serving contributes nutritionally to a 2,000-calorie diet. The overall goal is to attain 100% of your daily value throughout the day by eating a variety of foods.
Nutrients– Fat, Saturated fat, cholesterol, and sodium are listed because many people consume too much. Fiber, vitamins A and C, calcium, and iron are listed because people are deficient.
Fat, Saturated fat, cholesterol, total carbohydrate, fiber, sugars, protein, vitamins A and C, calcium, and iron are required on label. Unless their amounts are insignificant. Other nutrients may be listed voluntarily.
Daily Values Footnote– This reference chart states Daily Values for 2,000 and 2,500 calories meal plan. Depending on your needs, you many need less or more.
Calories-per-gram conversion– The number of calories in 1 gram of fat, carbohydrate, and protein. Notice that fat supplies more than twice the calories per gram (9 calories), than carbohydrate and protein (4 calories).
Ingredients-By regulation, any food made with more than one ingredient must carry an ingredient list on the label. Food manufacturers must list all ingredients in descending order by weight.
Strictly regulated by the FDA, only health claims supported by scientific evidence are allowed on food labels. So far, eight health claims have been approved.
- Calcium and osteoporosis
- Fat and cancer
- Saturated fat and cholesterol and heart disease
- Fiber-containing grain products, fruits, vegetables, and cancer
- Fruits, vegetables, and grain products that contain fiber and heart disease
- Sodium and high blood pressure
- Fruits and vegetables and some cancers
- Folic acid and neural tube birth defects
Nutrient Descriptions do not give exact amounts. Usually, they appear on the front of food labels were you can use them for quick comparisons. Keep in mind that these nutrition descriptions mean the same thing for all foods, no matter what food or manufacturer. That’s because nutrition descriptions are defined strictly by regulation. Nutrition descriptions are optional, and it up to the food manufacturer to state it.
Free– An amount so small that it probably won’t have an effect on your body. Less than .5 grams. For example, calorie free, fat free, or sodium free.
Low– An amount specifically defined for each term such as low calorie, low fat, or low cholesterol. This product must contain less than 3 grams of the nutrient in order to be called low.
Reduced– An amount used to describe a food with at least 25% less calories, fat saturated fat, cholesterol, or sodium than a comparable food. Look for the information regarding the food it’s being compared to.
High– An amount that’s 20% or more of the Daily Value for a nutrient for example high in Vitamin C. Other terms include excellent source of, or rich in.
Good Source- An amount thats10 to 19% of the Daily Value for a nutrient, for example a good source of fiber. Other terms include contains, provides.
More– An amount that’s 10% or more of the Daily Value, for example more fiber or more iron. You will not find this on meat or poultry products. Other terms include enriched, fortified, or added.
Light– A food with one-third fewer calories or 50% less fat than the traditional version. A “low calorie” or “low fat” food with 50% less sodium might also be called “light”.
Healthy– A food that’s low in fat and saturated fat, 480 milligrams or less sodium per serving, and at least 10% Daily Value of vitamin A, vitamin C, calcium, iron, protein, and fiber.
Lean– A food with less than 10 grams total fat, 4.5 grams or less saturated fat, and 95 milligrams cholesterol per 3- ounce serving.
Extra lean-A food with less than 5 grams total fat, 2 grams saturated fat, and 95 milligrams cholesterol per 3 ounces serving.