Become a smart shopper by reading and comparing food labels to find out more about the foods you eat. The “Nutrition Facts” panel found on most food labels can help you determine which foods are good sources of fiber, calcium, iron, and vitamin C, and which foods are lower in fat, calories, sodium and sugar.
But before you pack your cart with cans and packages touting various nutritional benefits and health claims, understand this: The U.S. Food and Drug Administration has strict guidelines on how certain terms on food labels can be used.
Here’s the low-down on what those terms really mean:
- Low calorie – Less than 40 calories per serving
- Low cholesterol – Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving
- Reduced – 25% less of the specified nutrient or calories than the usual product
- Good source of – Provides at least 10% of the Daily Value of a particular vitamin or nutrient per serving (see below for Daily Value info)
- Calorie free – Less than 5 calories per serving
- Fat free / sugar free – Less than 1?2 gram of fat or sugar per serving
- Low sodium – Less than 140 mg of sodium per serving
- High in – Provides 20% or more of the Daily Value of a specified nutrient per serving
- High fiber – 5 or more grams of fiber per serving
The FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases. For example, health claims may highlight the link between calcium and osteoporosis, fiber and heart disease, and sodium and hypertension.
Here’s how to read “Nutrition Facts” labels:
Start with the Serving Size
Look here for both the serving size (the amount for one serving), and the number of servings in the package. Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup and you eat two cups, you’re getting twice the calories, fat and other nutrients listed on the label.
Check Out the Total Calories and Fat
Find out how many calories are in a single serving and the number of calories from fat in that serving. This is especially important for those who are cutting fat and calories to lose weight.
Let the Percent of Daily Values Be Your Guide
Use the percent of Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan. Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5% DV means 5% of the amount that a person consuming 2,000 calories a day would eat. Remember, the percent of DV is for the entire 2,000-calorie day, not just for one meal or snack. You may need more or less than 2,000 calories per day. For some nutrients, you may need more or less than the average DV.
Consider the High and Low of Daily Values
A DV of 5 percent or less is low. Try to aim low in total fat, saturated fat, cholesterol, and sodium. A DV of 20 percent or more is high. Try to aim high in vitamins, minerals and fiber.
Limit Fat, Cholesterol and Sodium
Remember to aim low for the percent of DV of these nutrients. Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer. Total fat includes saturated fat, polyunsaturated fat and monounsaturated fat. Limit total fat to 100% DV or less per day. Saturated fat and trans fat are linked to an increased risk of heart disease. High levels of sodium can add up to high blood pressure.
Get Enough Vitamins, Minerals and Fiber
Aim high for the percent of DV of these nutrients. Eat more fiber, vitamins A and C, calcium, and iron to maintain good health and help reduce your risk of certain health problems, such as osteoporosis and anemia. Choose more fruits and vegetables to get more of these nutrients.
Be Aware of Other Nutrients
Carbohydrates: There are three types of carbohydrates—sugars, starches and fiber. Select whole-grain breads, cereals, rice and pasta plus fruits and vegetables. Sugars: Simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose), or come from refined sources, such as table sugar
(sucrose) or corn syrup.
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. Ingredients in the largest amounts are listed first. Manufacturers also are required to clearly state if food products may contain protein derived from the eight major allergenic foods. These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.
Source: American Dietetic Association