How To Read A Food Label

                 


Recommended serving size/Calories per serving.

The first items located at the top of the label are Serving Size and Servings Per Container. Serving Size is a standard measure of food. Servings Per Container represents the number of servings found in the food package. Serving size can be expressed in kitchen terms - cups, spoons, slices, ounces, and also in grams. Serving size tells how much food makes up a single serving. All data on the label is based on the serving size stated. 
 

Amount Per Serving

Shows the number of calories found in a single food serving. Multiply this number by the serving size to determine the total volume of the package. Sample Food Label:  Always remember that the calories listed are based on one (1) individual serving from the container. 2 servings x 250 calories = 500 total calories in the container/box/bottle on the sample food label.
 

Calories from fat

Food labels show Calories from Fat so you are able to limit the amount of fat you eat for a healthier diet. The rule of thumb is that no more than 30% of your daily calories should come from fat. Higher fat foods should be eaten in smaller portions. 
 

% Daily Value

This section tells you what percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is in each serving, based on a 2,000 calorie per day diet. 
 

Total Fat

This equals the number of grams of fat per serving of the food. A heart-healthy diet limits foods containing saturated fats, trans fats, cholesterol, and sodium.

Saturated Fat – Is a fat that is solid at room temperature and comes chiefly from animal food products and some plants. Examples of saturated fat include foods such as beef, lamb, pork, lard, butter, cream, whole milk and high fat cheese. Plant sources include coconut oil, cocoa butter, palm oil and palm kernel oil. Saturated fat causes high LDL cholesterol levels - a risk for cardiovascular disease. 

Trans Fat - Also known as also known as trans fatty acid. Trans fat is a specific type of fat formed when liquid fats are made into solid fats by the addition of hydrogen atoms.  This process is known as hydrogenation. Hydrogenation solidifies liquid oils and increases the shelf life and the flavor stability of oils and foods that contain them. Trans fat is found in vegetable shortenings and in some margarines, crackers, cookies, snack foods and other foods. Small amounts of trans fats are found naturally in certain animal based foods. Trans fat is what is considered unhealthy fat. 
 

Cholesterol

This line tells you how many milligrams of cholesterol and what percent this is of the recommended daily value. 
 

Sodium/salt

The latest recommendation for sodium is less than 2,400 mg of sodium per day, or about a teaspoon of table salt. 
 

Total carbohydrates

Tells you how many grams of carbohydrates are in each serving and the percentage of the Daily Value this represents. This number includes starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives. 
 

Fiber

Fiber is an indigestible carbohydrate and aids in elimination. At least 15 grams of fiber per day is recommended. 
 

Protein

Many foods contain some protein but meat, fish, poultry and dairy foods are highest. Protein needs average between 50-100 grams per day. 
 

Percent Daily Values

This section gives some estimated nutrients per 2000 and 2500 calories.

Fat 1 gram = 9 calories / Protein 1 gram = 4 calories / Carbohydrates 1 gram = 4 calories / Alcohol 1 gram = 7 calories

Nutritional Fact Label Definitions

Because of creative and often misleading labeling, the FDA now regulates the use of certain words or phrases on food packaging.  Terms used on food labels must adhere to the following FDA definitions:

Calorie Free means that there are fewer than 5 calories per serving.

Sugar Free indicates that there are fewer than 0.5 grams of sugar per serving.

Fat Free indicates that there are fewer than 0.5 grams of total fat per serving. 
—When using related words such as without, no and zero must meet the same standards as free.  When a food is labeled 90 percent fat free, this means that five percent of the total weight of the food is fat.  This 10% can add up as a single gram of fat contains nine calories.

Low Fat - The food contains 3 grams of total fat or less per serving.

Low Saturated Fat - The food contains 1 gram or less per serving.

Low Sodium - The food contains less than 140 mgs of sodium per serving.

Very Low Sodium - The food contains less than 35 mgs per serving.

Low Cholesterol - The food contains less than 20 mgs of cholesterol per serving.

Low Calorie - The food item contains 40 calories or less per serving.

Fresh – Unprocessed, uncooked and unfrozen.  Washing and coating of fruits and vegetables are allowed. 

Fresh Frozen – This refers to a food that has been quickly frozen such as what is commonly done with fish.

Healthy – this means the food can not contain more than 3 grams of fat (one gram of saturated fat) and 60 milligrams of cholesterol per serving.

Lean – Can be used to describe the fat content of meat, poultry and seafood.  Means the product contains fewer than 10 grams of fat, less than 4 grams of saturated fat, and less than 95 mgs of cholesterol per serving and per 100 grams of meat, poultry, seafood or game meat.

Extra Lean - Contains fewer than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 mgs of cholesterol per serving and per 100 grams of meat, poultry, seafood or game meat.

High - One serving of the food contains 20% or more of the Daily Value for a particular nutrient.  For example, high fiber means the product has 20 percent or more of the daily value for the cited nutrient. 

Good Source - One serving of the food contains 10% to 19% of the Daily Value for a particular nutrient.

Reduced - A nutritionally altered product contains 25% less of a nutrient or of calories than the regular, or “reference” product.

Less - A food, whether altered or not, contains 25% less of a nutrient or of calories than the reference food.  Fewer can also be used.

Light – Means a nutritionally altered product that contains one-third fewer calories or half of the fat of the reference food, or the sodium content of a low-calorie, low-fat food has been reduced by 50%.  Light can still be used to describe other properties like color or texture as long as the label make a clear distinction, such as light and fluffy.

More - One serving of the food, altered or not, contains a nutrient in a quantity that is at least 10% of the Daily Value more than the reference food.

The above information pertains to the labeling.  Manufacturers can not lie on the labeling. However, keep in mind that when trying to figure out what is in the package, the information on the front of the package is another story.  Generally speaking, what is written on the front of the package is to get your attention and is marketing hype.  Trying to reconcile the information on the front of the package with the nutrition facts on the panel (back of the package) can be difficult at best.  Statements on the package that are off the label can be a stretch of the truth. 

 

In addition, only health claims that are supported by scientific evidence are allowed on labels.  So far, eight healthy claims have been approved. 

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, vegetables, and cancer.  A diet rich in high-fiber grain products, fruits and vegetable can reduce the risk for some cancers.

Fruits, vegetables and grain products that contain fiber and heart disease.  A diet rich in fruits, vegetable and grain products that contain fiber can help reduce the risk for heart disease.

Sodium and high blood pressure.  A low-sodium diet may help reduce the risk of high blood pressure.  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 some cancers.  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 birth defects. Women who consume 0.4 mg folic acid daily reduce their risk of giving birth to a child affected with a neural tube defect.


Finally, keep in mind that the wording in the claim may or may not reflect the nutrients in the product.  For example, the following statement can be found on virtually anything; regular exercise and a healthy diet with the right amount of calcium helps teenagers and young adult women maintain good bone health and may reduce their risk of osteoporosis later in life. 

Observations…
Just because it states reduced fat or light does not mean that the product is low in fat or fat-free.  Fat-free and low fat products still contain calories and should be eaten in moderation.
Low cholesterol food is not necessarily a low fat choice.  Many foods are naturally cholesterol free.
For most of us, the % Daily Values are confusing and should be ignored.
The bottom portion of the food label is the same on each label and is not needed when deciding on a product.
The important part of the food label: serving size, servings per container, calories, calories from fat, total fat, saturated fat, sodium and fiber.
Servings size is important because it is usually a small portion not a whole bag or box, especially when calorie content is high.  Everything listed on the label such as calories and fat is based on the serving size.
Fat grams – generally wise to compare total fat grams to total calories. A good rule of thumb is 3 grams of fat per 100 calories.
Saturated fat should be less than half of the total fat. Saturated fat is part of what makes up the total fat and in moderation, important for heart health.
Cholesterol is not important to look at on every label as it only found in animal products.  The total fat and make-up of the fat is more important.
People that are pre-hypertensive or hypertensive (high blood pressure) should consider products with 250 mg of sodium or less per serving.
Good source of fiber are products with 5 grams or more per serving.
A low cholesterol or cholesterol-free product has nothing to do with being low in fat. For example peanut butter.