Are Food Labels Sabotaging Your
Diet?
 Being
able to read a food label is essential in making sure you choose the right
foods for a healthy eating plan. Food Labels provide helpful information,
based on nutritional facts, ingredients, where the food came from, whether
it is natural or organic, and certain heath claims made about that
particular food. The information found on food labels can be helpful in
managing health conditions and alert those with food allergies.
The FDA (Food and Drug Administration) and the USDA (Department of
Agriculture) require that all food labels show the same nutrition and
health information so you can compare foods and make choices based on your
particular needs. They also regulate any claims made by companies such as
"light", "low fat," Organic. These claims must meet
strict government regulations.
The first step in reading a label should be to look at the whole label
not just one part of the label. This way you get the whole picture of what
that particular food contains. Below are some helpful hints to use when
you read a food label:
Serving Size - Start here because all the information from
calories to vitamins is based on a serving size. Take into consideration
how much the actual serving size is, what you may think is a serving size
or what you are used to eating, may actually be more than one serving.
Servings per container - This tells how many servings are in the
package. Some drinks actually have two servings in them, so take note of
this.
Calories - A calorie is a measurement of how much energy a food
provides your body. The number on the label tells you how many calories
are in a serving of that food.
Calories from fat - Tells you how many calories in that serving
come from fat. For most people no more that 30% should come from fat.
Percent Daily Value - These percentages tell the amount of
nutrients an average person will get from eating a serving of that food.
Based on a 2,000 or 2500-calorie diet, these values can be useful as guide
or reference so you will know whether you are consuming the right
percentage of nutrients.
Fat - This is divided and gives you values for total fat,
unsaturated fat, saturated fat and trans fats. Total fat shows how much
fat is in a single serving and is usually measured in grams. Saturated Fat
is only part of the total of fat in that food. You should not eat more
than 10-15 grams of saturated fat per day. Unsaturated fats found in nuts,
vegetable oils and fish are often called "good fats." Fats such
as saturated and Trans fat that are solid at room temperature put you at
risk for developing heart disease.
Cholesterol - The amount of cholesterol you consume daily should
be less than 300 milligrams.
Sodium - Aim for 2400, less than 2300 if you have high blood
pressure. Healthy choices have less than 280 mg.
Total Carbohydrates - This includes several types of
carbohydrates such as fiber and sugar. Healthy choices would include
fruits, vegetables, and whole grains. People with diabetes should control
their intake of carbohydrates. Watch out for the quantity of sugar found
in foods, sometimes there is more than expected. What you think may be low
in fat, could be loaded with sugar so the food taste better and vice
versa. The items below are under total carbohydrates.
- Dietary Fiber-Fiber is one kind of carbohydrate. The recommended
daily requirements for fiber are 25gm-30gm.
- Soluble Fiber - This is one part of the total dietary fiber listed
above. Soluble fiber helps people with diabetes control their blood
glucose and helps lower the risk of heart disease.
- Sugar - Sugar is also considered a carbohydrate. This includes
natural sugars as well as any added sweeteners.
- Other Carbohydrates - this number tells how much starch and other
non-sugary content is in the food.
Protein - Most of the body need protein such as the cells,
organs, blood vessels, skin and other body tissues live and grow. The
daily requirements for protein are 14 gm for infants under 1 year,
children under 4 years need 16gm, pregnant women need about 60gm, and
nursing mothers about 65gm. Most other adults need about 50gm of protein
per day.
Vitamin and Minerals - Choose foods that are high in a variety
of vitamins and minerals. Eat foods so that the percentages add up to 100%
each day of the recommended daily requirement of vitamins and minerals.
Daily Values Chart - This section tells you how much should be
eaten based on a 2000 and 2500 calorie diet, with list for goals of intake
of total fat, saturated fat, cholesterol, sodium, etc. It shows you how
the food might fit into a balanced food plan.
Ingredients - The label lists ingredients from greatest amount
to least. If you are trying to watch a certain ingredient such as sugar or
salt make sure that it is not listed as one of the first three
ingredients. Avoid foods that have hydrogenated, partially hydrogenated or
High Fructose Corn Syrup in the ingredients list.
Contains - Some companies includes this on their labels to alert
consumers with food allergies avoid this item. Examples may include wheat,
dairy, eggs, soy, and nuts.
Food labels may be daunting at first but with a little guidance and
practice, you will be able to quickly scan a label and make food choices
that fit into a healthy eating plan.
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