Research has shown that eating a well-balanced, nutritious diet
reduces the risk of coronary heart disease, stroke, some cancers,
and osteoporosis. And the grocery store shelves are full of foods
with packaging promising to help do that.
But it's important to take a close look - beyond the
promises - at the nutritional values, ingredients, and calorie
counts in the food you buy, and to understand how they factor into
your family's healthy eating.
Food labels provide this information and allow you to make smart
choices to help meet your family's nutritional needs.
Food Labels Information
The Food and Drug Administration (FDA) and the U.S. Department
of Agriculture (USDA) require labels on almost all packaged foods
that include nutrition information in readable type. The
information usually appears on the back or side of packaging under
the title "Nutrition Facts." It's also displayed in
grocery stores near fresh foods, like fruits, vegetables, and
fish.
The nutrition facts label includes:
- a column of information - "% Daily Value"
- that shows what portion of the amount of daily recommended
nutrients the product provides, based on a 2000 calorie diet
- information about total fat, saturated fat, trans fat,
cholesterol, fiber, and other nutrients
- serving size
Additional information on the food label will include:
- content claims, such as "light" or
"low-fat," that must meet strict government
definitions so that they are accurate and consistent from one
food to another
- health claims, like "While many factors affect heart
disease, diets low in saturated fat and cholesterol may reduce
the risk of this disease," which must meet government
requirements for approval
- ingredient list
Learning Label Language
At a glance, it may appear as though everything on the shelves
either adds fiber to your diet or reduces fat intake. To make
healthy, informed food choices, it's important to understand:
food label claims; serving sizes; calorie requirements; percent
daily values; and important nutrients, vitamins, and minerals.
Food Label Claims
Manufacturers often make claims about the healthfulness of a
food on the front of a package - like "fat free" or
"no cholesterol." Many people wonder if they can trust
these claims to be true. The fact is, the FDA does require
food-makers to provide scientific evidence in order to make those
claims. Even so, it's a good idea to carefully read the claims
and understand what they mean.
- Reduced fat
means that a product has 25% less fat than the same regular
brand.
- Light
means that the product has 50% less fat than the same regular
product.
- Low fat
means a product has less than 3 grams of fat per serving.
Even if a food is low in fat, the food may not necessarily be
low in calories or nutritious. Even a low-fat food can be high in
sugar. Food companies also may make claims such as "no
cholesterol," but that does not necessarily mean the product
is low in fat.
Serving Size and Servings Per Container
At the top of each food label is an amount listing for serving
size. These are determined by the food manufacturer, and
they're based on the amount that people generally eat. All of
the information about the nutritional value of the food that is
listed on the label is given according to the serving size. So if a
serving size is 2 crackers and you eat 4 crackers - which would be
two servings - you need to double all of the nutrition
information.
The number of servings per container tells you how many serving
sizes are in the whole package. So if one serving is 1 cup, and the
entire package has 5 cups, there are five servings per package.
Calories
A calorie is a unit of energy that measures how much energy a
food provides to the body. The number of calories that's listed
on the food label indicates how many calories are in one
serving.
Calories From Fat
The second number, calories from fat, tells the total calories
in one serving that come from fat. The label lists fat so that
people can monitor the amount of fat in their diets. Dietitians
generally recommend that no more than 30% of calories come from fat
over the course of the day. That means that if the food you eat
over the course of a day contains 2,000 calories total, no more
than 600 of these should come from fat.
Percent Daily Values
Percent daily values are listed in the right-hand column in
percentages, and they tell how much of a certain nutrient a person
will get from eating one serving of that food. If a serving of a
food has 18% protein, then that food is providing 18% of your daily
protein needs based on 2,000 calories per day.
Percent daily value is most useful for determining whether a
food is high or low in certain nutrients. If a food has 5% or less
of a nutrient, it is considered to be low in that nutrient. A food
is considered a good source of a nutrient if the percentage is
between 10% and 19%. If the food has 20% or more of the percent
daily value, it is considered high in that nutrient.
The information on food labels is based on an average diet of
2,000 calories per day, but the actual number of calories and
nutrients that kids need will vary according to their age, weight,
gender, and level of physical activity. (For more guidance, check
out the USDA's
My Pyramid
.)
So use food labels as a guide to determine whether a food is
generally nutritious, but don't worry so much about calculating
the nutrients down to the exact ounce as long as your kids
are healthy. If you have concerns, talk to your doctor.
Total Fat
This number indicates how much
fat
is in a single serving of food and it's usually measured in
grams. Although eating too much fat can lead to
obesity
and related health problems, our bodies do need some fat every
day.
Fats are an important source of energy - they contain twice as
much energy per gram as carbohydrate or protein. Fats provide
insulation and cushioning for the skin, bones, and internal organs.
Fat also carries and helps store certain vitamins (A, D, E, and
K).
But because eating too much fat can contribute to health
problems, including heart disease, adults and kids older than age 2
should have about 30% of their daily calorie intake come from
fat.
Saturated Fat and Trans Fat
The amount of saturated fat appears beneath total fat. The FDA
also requires food-makers to list trans fats separately on the
label.
Saturated fats and trans fats are often called "bad
fats" because they raise cholesterol and increase a
person's risk for developing heart disease. Both saturated and
trans fats are solid at room temperature (picture them clogging up
arteries!).
Saturated fat usually comes from animal products like butter,
cheese, whole milk, ice cream, and meats. Trans fats are naturally
found in these foods, too. But they're also in vegetable
oils that have been specially treated, or hydrogenated, to be solid
at room temperature - the fats in stick margarine and shortening,
for example. Some cookies, crackers, fried foods, snack foods, and
processed foods also contain trans fats.
Saturated fats should account for less than 10% of the calories
that kids eat each day, and the amount of trans fat that they
consume should be as low as possible (less than 1% of total
calories).
Unsaturated Fat
Unsaturated fats are also listed under total fat. These are fats
that are liquid at room temperature. Foods high in unsaturated fat
are vegetable oils, nuts, and fish. Unsaturated fats are often
called "good fats" because they don't raise
cholesterol levels as saturated fats do. Most fats should come from
sources of unsaturated fats.
Cholesterol
Cholesterol
, usually measured in milligrams, is listed under the fat
information. Cholesterol is important in producing vitamin D, some
hormones, and in building many other important substances in the
body. Cholesterol can become a problem if the amount in the blood
is too high, though, which can increase the risk of developing
atherosclerosis, a blockage and hardening of arteries that can lead
to a heart attack or stroke.
Most of the cholesterol a person needs is manufactured by the
liver. However, dietary sources such as meat and poultry, eggs, and
whole-milk dairy products also contribute to cholesterol level.
Sodium
Sodium, a component of salt, is listed on the Nutrition Facts
label in milligrams. Small amounts of sodium are necessary for
keeping proper body fluid balance, but too much can contribute to
high blood pressure. Almost all foods naturally contain small
amounts of sodium but many processed foods contain greater
amounts.
Total Carbohydrate
This number, listed in grams, combines several types of
carbohydrates
: dietary fibers, sugars, and other carbohydrates. Carbohydrates
are the most abundant source of calories. Up to 60% of a
child's total calories should come from carbohydrates. The best
sources are fruits, vegetables, and whole grains.
Dietary Fiber
Listed under total carbohydrate, dietary
fiber
itself has no calories and is a necessary part of a healthy diet.
High-fiber diets promote bowel regularity, may help reduce the risk
of colon cancer, and can help reduce cholesterol levels.
Sugars
Also listed under total carbohydrate on food labels, sugars are
found in most foods. Fruits contain simple sugars but also contain
fiber, water, and vitamins, which make them a healthy choice. Snack
foods, candy, and soda, on the other hand, often have large amounts
of added sugars. Although carbohydrates have just 4 calories per
gram, the high sugar content in soft drinks and snack foods means
the calories can add up quickly, and these "empty
calories" usually contain few other nutrients.
Protein
This listing tells you how much protein is in a single serving
of a food and is usually measured in grams. Most of the body -
including muscles, skin, and the immune system - is made up of
protein. If the body doesn't get enough fat and carbohydrates,
it can use protein for energy. Foods high in protein include eggs,
meat, poultry, fish, milk, cheese, yogurt, nuts, soybeans, and
dried beans. Anywhere from 10% to 20% of the calories that kids
consume each day should come from protein.
Vitamin A and Vitamin C
Vitamins A and C are two important vitamins, which is why
they're required to be listed on the Nutrition Facts label. The
amount of each vitamin per serving is measured in percent daily
values - so eating a food with a percent daily value of 80% vitamin
C gives you 80% of the recommended daily value for vitamin C
based on a 2000 calorie diet.
Vitamin A, which usually appears first on a food
label's list of vitamins and minerals, is important for good
eyesight and helps maintain healthy skin. It's found in orange
vegetables, such as carrots and squash, and in dark green, leafy
vegetables. The body uses vitamin C to build and maintain
connective tissues, heal wounds, and fight infections. Vitamin C is
found in citrus fruits, other fruits, and some vegetables.
Food companies might also list the amounts of other
vitamins.
Calcium and Iron
The percentages of these two important minerals are required on
labels and measured in percent daily values. Food companies can
also list the amount of other minerals.
Calcium
has a lot of uses in the body, but is best known for its role in
building healthy bones and teeth. Milk and other dairy products are
excellent calcium sources. Kids between the ages of 1 and 3 need
500 milligrams of calcium per day, while 4- to 8-year-olds need 800
milligrams. The calcium requirement for kids ages 9 to 18 jumps to
1,300 milligrams per day - the equivalent of 4 to 41/2 cups (about
1 liter) of milk. It's easy to see why most teens in the United
States don't get enough calcium every day, but calcium can also
be found in other foods, such as fortified orange juice,
yogurt, cheese, and green leafy vegetables.
Iron
helps the body produce new, healthy red blood cells. Red blood
cells carry oxygen, so it's important to get adequate iron.
Teenage girls and women need extra iron to compensate for that lost
in the blood during menstruation. Meat is the best source of iron,
but it's also found in iron-fortified cereals, tofu, dried
beans, and dark green, leafy vegetables.
Label Listings for Avoiding Allergies
Food labels must also include the ingredients that are in the
product, listed according to how much of the ingredient the food
contains.
Reading the ingredient list is especially important if someone
in your family has a food allergy. The American Academy of Allergy,
Asthma and Immunology estimates that up to 2 million, or 8%, of
kids in the United States are affected by food allergies, and that
eight foods account for 90% of food allergy reactions: milk, eggs,
peanuts, wheat, soy, fish, shellfish, and tree nuts.
Since 2006, food-makers have been required to clearly state
on food labels (after or next to the list of ingredients) whether
the products contain these allergens.
In some cases, it's easy to identify what's safe to eat
by checking the listed ingredients on a label. However, some
ingredients that could trigger an allergic reaction may be listed
under an unfamiliar name. A dietitian can provide suggestions on
what foods to avoid and hidden ingredients to beware of.
Using Food Labels for a Well-Balanced Diet
Here are some guidelines on using food labels to plan nutritious
and healthy meals:
- Offer kids a variety of foods. Giving them a variety of
healthy foods - including lean meats and fish, whole-grain
products, low-fat dairy, vegetables, and fruits - helps ensure
that they get a wide variety of nutrients.
- Choose a diet low in total fat, saturated fat, trans fat, and
cholesterol. Limit total fat intake to no more than 30% of total
calories per day.
- Read serving size information. What looks like a small
package of food can actually contain more than one serving.
- Limit foods with added sugar.
- Pay attention to the amount of sodium in the foods you
buy.
- Choose healthy snacks rather than potato chips and
cheese puffs, which are high in calories, fat, and sodium
and low in fiber, vitamins, and minerals. Healthy snacks should
include fruits, vegetables, and whole grains.
- Be skeptical of low-fat junk food. If the fat has been
eliminated or cut back, the amount of sugar in may have
increased. Many low-fat foods have nearly as many calories as
their full-fat versions. Likewise, check the labels of low-carb
versions, which may be high in fat and calories.
Use your food label savvy to create a healthy, well-balanced
diet. It might seem complicated at first, but it can help you make
good choices when shopping for your family.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: October 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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