Decoding Food Labels
Sorting the fact from the hype. When it comes to food advertising, manufacturers make all sorts of claims declaring that their products are lower in fat, higher in fiber and cholesterol free. But what do these food labels really mean? Before you reach for that next serving of “light” cheesecake, keep these things in mind:Be wary of serving size. Nutritional information on the label is based on a single serving of a product. What may seem like a normal serving size to you may actually be several servings. If you eat a cup of ice cream but a serving size is listed as a half-cup, you’ve eaten twice the amount of calories and fat listed on the label.
Check the amount of saturated fats and trans fats (trans-fatty acids). No more than 30 percent of total calories should come from fat. For example, at 1,800 calories per day, the suggested calories from fat is about 540 calories or fewer. Trans fats, like saturated fats, increase the risk for heart disease.
Choose whole-grain products for more fiber. High-fiber foods help promote weight loss by making you feel full. They also help reduce your risk for diabetes, heart disease, obesity and cancer. Stock up on whole grains such as whole-wheat bread, brown rice and oatmeal. Look for foods marked “100% Whole Grain” or that have the “Whole Grain” stamp from the Whole Grains Council. How much fiber do you need each day? Men should aim for 38 grams per day, and women should try to get 25 grams per day.
Take a look at sodium. Eating too much sodium can increase your blood pressure. The current daily recommendation is less than 2,400 milligrams (mg; that’s about a teaspoonful of table salt). Reducing your daily intake to 1,500 mg or less may help you lower your blood pressure.
Read food labels carefully and use them to compare similar types of
products to find the healthiest choice.
| Label | FDA Requirements that must be met to receive label |
| Fat-Free | Less than 0.5 grams of fat per serving, with no added fat or oil |
| Low fat | 3 grams or less of fat per serving |
| Reduced fat | 25% or less fat than the full-fat version of the food. Warning! Reduced fat does not mean fewer calories. Reduced fat products can have the same number of calories as the regular product. |
| Saturated Fat Free | Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving |
| Cholesterol-Free | No ingredient that contains cholesterol |
| Low Cholesterol | 20 mg or less cholesterol per serving |
| Reduced Calorie | At least 25% fewer calories per serving than the regular version of the food |
| Low Calorie | 40 calories or less per serving |
| Light or “Lite” | 50% or less of the fat OR 1/3 fewer calories than the regular version of the food. Can also mean 50% less sodium than the regular version of the food. |
| High-Fiber | 5 grams or more fiber per serving |
| Sugar-Free | Less than 0.5 grams of sugar per serving |
| Sodium-Free or Salt-Free | Less than 5 mg of sodium per serving |
| Low Sodium | 140 mg or less per serving |
| Very Low Sodium | 35 mg or less per serving |