| r you're concerned about cancer, cardiovascular | | | | Food labels also include information about how much |
| disease, diabetes, or simply losing weight, you want to | | | | sugar and protein is in the food. If you are following a |
| eat a healthy diet and focus on foods that are high in | | | | low-sugar diet or you're monitoring your protein intake, |
| vitamins, minerals, and phytonutrients, and balanced in | | | | it's easy to spot how much of those nutrients are |
| fats, carbs, proteins. There is only one way to | | | | contained in one serving. Vitamins, Minerals and Other |
| incorporate healthy foods into our diet and that is to | | | | Information The light purple part of the label lists |
| make the decision to do it! Practical information about | | | | nutrients, vitamins and minerals in the food and their |
| the nutrition and safety of the foods we consume is | | | | percent daily values. Try to average 100% DV every |
| absolutely vital in making this decision. One way to | | | | day for vitamins A and C, calcium, iron and fiber. Do |
| learn more about what we eat, is to snoop around the | | | | the opposite with fat, saturated fat, sodium and |
| supermarket. Check-out package labels to see what | | | | cholesterol. Try to eat less than 100% DV of these. |
| manufactures are adding (or removing) from the foods | | | | Common Mistakes to Avoid When Reading a Food |
| we eat. Read the information on the package and | | | | Label Until you become accustomed to reading food |
| start making comparisons to determine which foods | | | | labels, it's easy to become confused. Avoid these |
| are the best for YOU. Know about nutritional labeling | | | | common mistakes when reading labels: -A label may |
| and the sometimes sneaky ways that manufacturers | | | | say that the food is reduced fat or reduced sodium. |
| have of hiding what is in the food. Know and | | | | That means that the amount of fat or sodium has |
| understand ingredient declarations, how they are used, | | | | been reduced by 25% from the original product. It |
| and what a few of the "technical" terms mean. Are | | | | doesn't mean, however, that the food is low in fat or |
| the unfamiliar ingredients good or bad for your health? | | | | sodium. For example, if a can of soup originally had |
| Since 1994 food manufacturers have been required by | | | | 1,000 milligrams of sodium, the reduced sodium product |
| the Food and Drug Administration (FDA) to include | | | | would still be a high-sodium food. -Don't confuse the % |
| food labels (or Nutrition Facts labels) on product | | | | DV for fat with the percentage of calories from fat. If |
| packaging so that consumers have accurate nutritional | | | | the % DV is 15% that doesn't mean that 15% of the |
| information about the food they purchase. But food | | | | calories comes from fat. Rather, it means that you're |
| labels are more than just a federal requirement - once | | | | using up 15% of all the fat you need for a day with |
| you understand the information they provide, you can | | | | one serving (based on a meal plan of 2,000 calories |
| use food labels as a guide to planning healthier meals | | | | per day). -Don't make the mistake of assuming that |
| and snacks. Food labels are required on almost all | | | | the amount of sugar on a label means that the sugar |
| foods, except those that don't provide many nutrients | | | | has been added. For example, milk naturally has sugar, |
| such as coffee, alcohol and spices. Although some | | | | which is called lactose. But that doesn't mean you |
| restaurants provide information about the food they | | | | should stop drinking milk because milk is full of other |
| serve, they aren't required to have labels. The FDA | | | | important nutrients including calcium. Reading Label |
| recommends that sellers provide nutritional information | | | | Lingo In addition to requiring that packaged foods |
| on produce, meat, poultry and seafood, but it's strictly | | | | contain a Nutrition Facts label, the FDA also regulates |
| voluntary. What Is a Serving? At the top of a food | | | | the use of phrases and terms used on the product |
| label under Nutrition Facts, you'll see the serving size | | | | packaging. Here's a list of common phrases you may |
| and the number of servings in the package. The rest | | | | see on your food packaging and what they actually |
| of the nutrition information in the label is based on one | | | | mean. No fat or fat free - Contains less than 1/2 gram |
| serving. Calories, Calories From Fat and Percent Daily | | | | of fat per serving Lower or reduced fat: Contains at |
| Values This part of a food label provides the calories | | | | least 25 percent less per serving than the reference |
| per serving and the calories that come from fat. If you | | | | food. (An example might be reduced fat cream |
| need to know the total number of calories you eat | | | | cheese, which would have at least 25 percent less fat |
| every day or the number of calories that come from | | | | than original cream cheese.) Low fat - Contains less |
| fat, this section provides that information. Remember | | | | than 3 grams of fat per serving. Lite - Contains 1/3 the |
| that this part of the label doesn't tell you whether you | | | | calories or 1/2 the fat per serving of the original version |
| are eating saturated or unsaturated fat. On the right | | | | or a similar product. No calories or calorie free - |
| side of a food label, you'll see a column that lists | | | | Contains less than 5 calories per serving. Low calories |
| percentages. These percentages refer to the percent | | | | - Contains 1/3 the calories of the original version or a |
| daily values (%DV). Percent daily values tell you how | | | | similar product. Sugar free - Contains less than 1/2 |
| much of something, whether it's fat, sugar or vitamin A, | | | | gram of sugar per serving. Reduced sugar - at least |
| one serving will give you compared to how much you | | | | 25% less sugar per serving than the reference food. |
| need for the entire day. It will help you gauge the | | | | No preservatives - Contains no preservatives |
| percentage of a nutrient requirement met by one | | | | (chemical or natural). No preservatives added - |
| serving of the product. One way to use this section of | | | | Contains no added chemicals to preserve the product. |
| the label is when you comparison shop. For example, if | | | | Some of these products may contain natural |
| you're concerned with sodium, you can look at two | | | | preservatives. Low sodium - Contains less than 140 |
| foods and choose the food with the lower % DV. Are | | | | mgs of sodium per serving. No salt or salt free - |
| you trying to eat a low-fat diet? Look for foods that | | | | Contains less than 5 mgs of sodium per serving. High |
| have a lower percent daily value of fat. The %DV is | | | | fiber - 5 g or more per serving (Foods making |
| based on how much or how little of the key nutrients | | | | high-fiber claims must meet the definition for low fat, or |
| you should eat whether you eat 2,000 or 2,500 | | | | the level of total fat must appear next to the high-fiber |
| calories a day. So if you eat a 2,000-calorie diet, you | | | | claim). Good source of fiber - 2.5 g to 4.9 g. per |
| should eat less than 65 grams of fat in all the foods | | | | serving. More or added fiber - Contains at least 2.5 g |
| you eat for the day. If you're eating 12 grams of fat in | | | | more per serving than the reference food. With a little |
| your one serving of macaroni and cheese (remember | | | | practice, you will be able to put your new found |
| that's one cup), you can calculate how much fat you | | | | knowledge about food labeling to work. Reassess |
| have left for the day. You can use the bottom part of | | | | your diet and decide what needs to be changed. Start |
| the food label in white to compare what you are | | | | by eliminating the foods that don't measure-up to your |
| eating to the % DV you're allowed for that nutrient, | | | | nutritional wants and needs, and replacing them with |
| whether it's fat, sodium or fiber. If you need more or | | | | more nutritional substitutes. And while you're at it, visit |
| less than 2,000 or 2,500 calories, you'll need to adjust | | | | the FDA website and learn about the new labeling |
| this accordingly. Nutrients Fat, Sugar, Sodium and | | | | requirements, including those for "trans" fat. Like |
| Carbohydrate The sections on a food label shows the | | | | saturated fats, trans fats can raise levels of |
| name of a nutrient and the amount of that nutrient | | | | low-density lipoproteins (LDL) and increase your risk of |
| provided by one serving of food. You may need to | | | | heart disease. The "Nutrition Facts" panel on food |
| know this information, especially if you have high blood | | | | packaging must provide this information beginning |
| pressure, diabetes or are eating a diet that restricts | | | | January 1, 2006, but most manufacturers will start |
| certain nutrients such as sodium or carbohydrates. | | | | providing it sooner. |