9. Making Friends with Food Labels
This program can only work if you give
careful consideration to what types of food you eat. It behooves you
then to make friends with food labels. Nutrition facts labels found on
food products inform you about the nutrients that are found in the items
you buy. Food labeling guidelines are regulated by the U.S. Food and
Drug Administration, while the U.S. Department of Agriculture governs
the labels found on meat and poultry products. Federal laws require
foods to carry nutrition facts labels on every product that is processed
or packaged. The manufacturer’s name and address, along with the food
distribution company, must also appear, along with a nutrition panel
that provides a listing of ingredients and standard nutrients.
Ingredient List
Federal law requires that all food ingredients
be listed on the label. They have to be listed in descending order by
weight and include all substances found in the food. This is important
for people who need to avoid certain types of foods in their diet due to
special dietary needs, religious reasons, or because of a food
intolerance or allergy.
Health and Nutrient Claims
You have seen product labels that say “reduced
fat,” “low cholesterol,” or “sugar free” to name a few. Some even claim
to prevent osteoporosis or prevent certain types of cancer.
Manufacturers deliberately place these claims on the packaging to help
sell their products. In some cases these products may be a better
choice, other times not. Once again, you have to be a savvy consumer.
Just because a label indicates that the product is “light” doesn’t
always mean it is a lower in fat or calories; it could also be lighter
in color or in sodium.
Thankfully, the federal government is regulating
more of these claims. Health claims are based on scientific research
showing evidence of the connection between foods or nutrients and
specific diseases. Statements listed can indicate that a specific
diet/health relationship exists, but statements cannot indicate that a
certain food or food product prevents or causes a disease. Start
comparing one product against another to determine which is best for
you.
The following health claims are the only ones currently permitted to be printed on food labels:
Calcium and osteoporosis: A calcium-rich diet is linked to a reduced risk of osteoporosis, a condition in which bones become soft or brittle.
Fat and cancer: A diet low in total fat is linked to a reduced risk of some cancers.
Saturated fat and cholesterol and heart disease: A diet low in saturated fat and cholesterol can help reduce the risk of heart disease.
Fiber-containing grain products, fruits, and vegetables, and cancer: A diet rich in high-fiber grain products, fruits, and vegetables can reduce the risk of some cancers.
Fruits, vegetables, and grain products that contain fiber and risk of heart disease: A diet rich in fruits, vegetables, and grain products that contain fiber can help reduce the risk for heart disease.
Sodium and high blood pressure (hypertension): A low-sodium diet may help reduce the risk of high blood pressure, which is a risk factor for heart attacks and strokes.
Fruits and vegetables and cancer: A
low-fat diet rich in fruits and vegetables (foods that are low in fat
and may contain dietary fiber, vitamin A, or vitamin C) is linked to a
reduced risk of some cancers.
Folic acid and neural tube defects:
Women who consume 0.4 milligram of folic acid per day reduce their risk
of giving birth to a child affected with a neural tube defect.
Nutrient content claims are more specific than
health claims. In order for a product to include any of these claims,
the food product must meet appropriate criteria.
10. A Necessary Glance: Nutrition Food Labels
When purchasing a food product, take a look
at the nutrition facts panel. Here you can find out what’s in each
serving you eat. The panel indicates the recommended serving size,
number of calories in a serving, number of calories from fat in a
serving, and amounts of nutrients per serving, including total fat,
saturated fat, cholesterol, sodium, total carbohydrate, dietary fiber,
sugars, and protein. Amounts for these nutrients are listed in grams or
milligrams per serving as well as in percentage of daily values. Daily
values are also required for vitamins A and C, calcium, and iron.
As illustrated by the table on the following
page, the nutrition facts panel offers information to help you make good
choices about the foods you eat. If you want to lose weight and modify
caloric intake, it can help you purchase foods that help you limit your
fat intake and total calories. The bottom of the nutrition facts panel
offers reference information for you on daily intake limits of fat,
saturated fat, cholesterol, and sodium, and appropriate intake for total
carbohydrate and dietary fiber for both a 2,000- and 2,500-calorie
diet. Most of us don’t always remember these figures, so the panel is a
great aid to help you see how a particular product fits into your total
day’s requirement.
Total fat recommendations are based on 30
percent of total calorie needs for the day. To determine your specific
needs if you are not following a 2,000- or 2,500-calorie diet, you need
to divide your total calories by 0.30 (30 percent). For example, if you
are following a 1,500-calorie diet, no more than 450 daily calories
should come from fat (1,500 x 0.30 = 450). To change this to grams of
fat, you divide 450 by 9. (Fat provides 9 calories per gram of food.)
Therefore, you should aim for a maximum of 50 grams of fat per day.
Keep the following tips in mind when reading food labels:
- Stick with listed serving size. Consuming more than this amount leads to higher calories consumed.
- Watch package sizes. Some products such as beverages, prepackaged
foods, and tuna may look like one serving, but they are actually two. A
trail mix I recently saw contained five servings even though it was
packaged as a singular snack. Refer to the “servings per container”
reference on the label for guidance.
- Look for high-fiber foods with at least 5 grams of dietary fiber per
serving. These foods help fill you up and are often lower in fat and
calories than others.
- Watch calories from fat. Make sure they’re not your primary nutrient source.
- Balance your food choices. For every higher-fat product you choose,
balance your meal with a lower-fat option. For example, balance cheese
cubes with whole-wheat crackers.