Understanding Food Labels
by Ruby Hawk on Nov 23, 2009 with 47 Comments
Do you have a hard time understanding the labels on your food products? If so you are not by yourself. Food labels can be your best resource for healthier eating but labels can be very confusing. Below you will find a breakdown of the most common terms on food labels.
Are the terms on your food labels confusing? They are to many of us, but in our quest for good health we need to be able to decipher them. Until recently food labeling was voluntary except for fortified foods or foods making health claims. Exactly which nutrients were listed and how much information given was up to the manufacture. Under new laws nutrition information is required on practically all packaged foods, including poultry and processed meat. Many larger super markets may even supply this information for raw fruits and vegetables as well as fresh poultry, fresh meat and seafood.
Image via Wikipedia
Here is a rundown of the most common terms and how manufactures are allowed to define them according to the Food and Drug Administration guidelines.
Free: One serving contains only trace amounts of or no fats, calories, cholesterol, sodium or sugar. The amounts are so trivial they hardly make any difference.
Image via Wikipedia
Good Source: One serving contains 10 to 19 percent of the recommended daily intake of fat, protein,cholesterol, sodium, carbohydrates, or potassium.
High: One serving contains 20 percent or more of the recommended daily intake of a particular nutrient.
Lean: These terms are used to describe the fat content of meats, poultry,seafood, and game. An item labeled lean contains less than 10 grams of total fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving.
Extra lean: Means less then 5 grams of total fats, less than 2 grams of saturated fat and less than 95 percent of cholesterol per serving.
Light: one serving contains one third fewer calories or half the fat of the regular version. The sodium has been reduced by 50 percent. Light can also be used to describe color and texture, so watch it. The label should explain the usage.
Low: Food products carrying this claim are low in one or more specific elements, such as calories or fat, yet they’re high enough to figure in your diet. The definitions are,
Image via Wikipedia
Low calorie: Contains 40 calories or less per serving.
Low fat:Contains 40 calories of fat or less per serving.
Low saturated fat: Contains one gram or less saturated fat per serving.
Low cholesterol: Contains less than 20 milligrams cholesterol per serving.
Low sodium: contains less than 140 milligrams sodium per serving.
Very low sodium: Contains less than 35 milligrams sodium per serving.
More: one serving contains at least 10 percent more of the recommended intake.
Percent fat free: If a food contains 5 grams of fat in a 100 gram serving, it can be labeled 95 percent fat free.
Reduced: One serving contains 25 percent less of a nutrient than you would find in the regular product.
http://quazen.com/recreation/food/your-fall-vegetable-shopping-guide/
http://healthmad.com/weight-loss/18-foods-that-will-zap-the-fat/
http://notecook.com/main-course/vegetarian/easy-low-calorie-vegetable-dishes/
http://healthmad.com/alternative/herbs-and-their-uses/
http://healthmad.com/weight-loss/tips-to-help-you-lose-those-extra-pounds/
Liked it
Published in: Consumer Information
drelayaraja | Nov 23, 2009 | Reply
very informative article.
Teves | Nov 23, 2009 | Reply
Nice information. Thanks!
abhishek40914 | Nov 23, 2009 | Reply
nice article. Very informative
Eunice Tan | Nov 23, 2009 | Reply
This article is very important. Thanks for the info.
papaleng | Nov 23, 2009 | Reply
many consumers don’t care or just simply ignore food labels, If only they read your article then their perspective will definitely be changed.
svishnugopal | Nov 23, 2009 | Reply
very very useful..thanks
wonder | Nov 23, 2009 | Reply
A detailed analysis given. Good for us.
netfriend | Nov 23, 2009 | Reply
yes first of our health is very important by choosing good food.Your article is very nice.This company is a nice opportunity to make money in online besides this there are so many genuine opportunities in online.If you want to see all these opportunities at one place here is yours http://www.robotixindia.com best company in the world to make money in online.
ken bultman | Nov 23, 2009 | Reply
Excellent informative article. A fairly recent phenomenon…people actually reading labels. It’s better if they know what they’re reading.
cardy | Nov 23, 2009 | Reply
I really liked this article a great help for me thank you for the share!
Jenny Heart | Nov 23, 2009 | Reply
Excellent as always!
Christine Ramsay | Nov 23, 2009 | Reply
That is really useful information, Ruby. I try to read the labels when I am shopping but I wish they would make the print bigger as I find it too small to read. Good work.
Christine
Papa Sparks | Nov 23, 2009 | Reply
I think we might be better informed these days when it comes to labeling and knowing exactly what we are buying.
Sunitha Stalin | Nov 23, 2009 | Reply
very informative
aunslaught | Nov 23, 2009 | Reply
Nice one again, Ruby
B Nelson | Nov 23, 2009 | Reply
Most people pay more attention to advertising or fancy packaging than ingredient lables, I know this is true in pet foods for certain, as many people feed their pets junk but are fooled by commercials.
Anyhow this is good factual information to really help people – thanks.
Netty net | Nov 23, 2009 | Reply
I try to read the labels nice article. thanks for sharing.
Themax | Nov 23, 2009 | Reply
Excellent info Ruby,Thank you
palak2008 | Nov 23, 2009 | Reply
Thanks for this information
SunnyDK | Nov 23, 2009 | Reply
Good info, nice article.
Marie Antoinette | Nov 23, 2009 | Reply
Good info, thanks.
Moses Ingram | Nov 23, 2009 | Reply
Great information, thanks Ruby.
Mystify | Nov 23, 2009 | Reply
Great informative article Ruby!Since the time my son took his first allergic reaction to egg I have to look at everything on a box, jar or anything for that matter and have become quite familiar with this but before I knew nothing about any of this. This is a very helpful article!Wonderful work.
Daisy Peasblossom | Nov 23, 2009 | Reply
Nicely done! Interestingly enough, sometimes the “low” label can actually have more sugars and/or starch than the regular. It pays to read the actually ingredients and percentages.
Mysfit | Nov 23, 2009 | Reply
Before, I don’t really care about food labels but since I need to watch what I eat, I scrutinized every product I buy in the market.
Frances Lawrence | Nov 23, 2009 | Reply
Very helpful information, thank you.
CA Johnson | Nov 23, 2009 | Reply
This is very informative, Ruby. It does get hard to understand what the labels mean. Thanks for letting us know what’s going on with labels.
Judy Sheldon | Nov 23, 2009 | Reply
Ruby, I have to carry my glasses with me so I can read the labels. There is a lot of valuable information there, and some misleading “facts” too.
Melody Arcamo Lagrimas | Nov 23, 2009 | Reply
A very enlightening piece.
chitragopi | Nov 23, 2009 | Reply
Everyone needs to know this. thank you for sharing.
Liane Schmidt | Nov 23, 2009 | Reply
Very good stuff!
Blessings.
Sincerely,
-Liane Schmidt.
Shirley Shuler | Nov 23, 2009 | Reply
Excellent article, Ruby. Thanks for sharing!
Poetic Enigma | Nov 24, 2009 | Reply
Great article, really informative.
Thanks for sharing this information!
Yovita Siswati | Nov 24, 2009 | Reply
very detail information. Thanks.
martie | Nov 24, 2009 | Reply
great article. I read the lables but only for the sodium content. Maybe I should pay a bit more attention.
AlmaG | Nov 24, 2009 | Reply
Great post and indeed very informative.
shanthu | Nov 24, 2009 | Reply
thanks for the information…wonderful…
Glynis Smy | Nov 24, 2009 | Reply
Informative and useful article, thanks.
coffeeadict | Nov 24, 2009 | Reply
Great analysis – thanks for sharing your knowledge.
Simply2DIE4 | Nov 24, 2009 | Reply
WATCH MOM ASSAULTED BY SON BY CLICKING THIS LINK
http://socyberty.com/law/kid-slaps-mom/
Mary Patricia Bird | Nov 24, 2009 | Reply
Great article.
PR Mace | Nov 24, 2009 | Reply
Thanks Ruby for an informative article.
Alexa Gates | Nov 24, 2009 | Reply
I always wanted to know what those meant… Great article
athena goodlight | Nov 24, 2009 | Reply
I’m one of those people who take a lot of time when doing groceries. One of the reasons is this. I read labels. It is important especially when you have kids and concerned for your family’s health. Good reminders here. Thanks.
CRYSTAL EVANS | Nov 24, 2009 | Reply
great article ruby..did not know half the stuff you wrote here
Citra Florenca | Nov 25, 2009 | Reply
Very informative article! It\’s sure will be useful for me.
BeatsMe | Nov 25, 2009 | Reply
Thanks for the info. I’ll have to read labels carefully next time.