Reading Food Labels
Food Labels HIGHLY regulated by the FDA or USDA Food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary.
Serving Size Serving size is written using grams, ounces, cups, pieces, etc. Be sure to compare to the servings per container!
% Daily Value Recommended percentages 5% or less is LOW 20% or more is HIGH What would you want low versus high?
Calories Unit of energy Eat too many = gain weight Eat too few = lose weight
Fats Saturated = BAD Natural fat, solid at room temp Clogs arteries Trans = BAD Man-made fat Clogs arteries Unsaturated = GOOD Max. = 65 g
Trans Fat and Partially Hydrogenat ed Oils
Cholesterol Waxy substance that comes from two sources: your body and food. HDL: Helps remove LDL cholesterol from arteries LDL: Contributes to plaque that can clog arteries
Sodium Approx. 75% comes from processed or restaurant foods. 1/4 teaspoon salt = 575 mg sodium 1/2 teaspoon salt = 1,150 mg sodium 3/4 teaspoon salt = 1,725 mg sodium 1 teaspoon salt = 2,300 mg sodium Max. = 2,300 mg
Carbs Carbs = energy Simple Carbs: they're made from white flour and added sugars Complex Carbs: More fiber and take longer to break down into glucose
Fiber Fiber isn't digested It passes through your stomach, small intestine, colon and out of your body
Sugar The amount listed corresponds to the sum of both naturally occurring and added sugars Max. = 24 grams
Protein Builds and repairs muscles and cells At least 10% - 35% calories should come from protein
Vitamin Mineral Helps maintain your body s proper functioning Listed by percent found in the food item
Let s Check This Out!
Ingredient List Organized by weight Just as important as the nutrition facts! More ingredients = more processed Food sounds like food Preservatives/additives sounds like science
Ingredient List
Ingredient List Disclaimer Gross Things in Food - Doctor OZ https://www.youtube.com/watch?v=nh30codm aqg&feature=youtu.be
Food Label Claims
How Truthful Are They? Organic Natural 100% Whole Grain Non GMO Low Fat/Fat Free Reduced Fat/Lite
Organic? A product must be at least 95% organic to be labeled with the USDA Organic label A product must be at least 70% organic to be labeled, in general Less = look into the ingredients list
Natural? From a food science perspective, it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.
100% Whole Grain? If a product bears the 100% Stamp, then all its grain ingredients are whole grains. There is a minimum requirement of 16g a full serving of whole grain per labeled serving. If a product bears the Basic Stamp, it contains at least 8g (8 grams) a half serving of whole grain, but may also contain some refined grain.
Non-GMO? GMOs, or genetically modified organisms, are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.
Non-GMO? The Non-GMO Project, a nonprofit organization, offers labeling for non-gmo (genetically modified organism) food and products. Committed to preserving and building sources of non-gmo products, educating consumers, and providing verified non-gmo choices.
Low-Fat and Fat-Free? The U.S. government has strict rules about the use of these phrases: By law, fat-free foods can contain no more than 0.5 grams of fat per serving. Low-fat foods may contain 3 grams of fat or less per serving.
Reduced Fat and Lite? Labeled light (lite) Must contain 50% less fat or one third fewer calories per serving than the regular version of that food Labeled reduced fat Must contain 25% less fat per serving than the regular version
Dietary Supplements Disclaimer https://www.youtube.com/watch?v=lloyeuprpig (start 50 seconds)
Dietary Supplements Disclaimer Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works.
Take Home Message Eat food that looks like food. Eat a variety of items. Be aware of what you are putting into your body by researching the effects!
Trusted Resources U.S. Food and Drug Administration Academy of Nutrition and Dietetics National Center for Complementary and Alternative Medicine National Collegiate Athletic Association Office of Dietary Supplements
Nutrition Labels Analysis