Making Sense of Food Labels Christina Badaracco, MPH Dietetic Intern August 16, 2018
Objectives Understand front-of-package nutrition and health claims Understand and interpret the components of the Nutrition Facts panel Practice using information on labels to make informed decisions
Why Is This Important? 77% of U.S. adults report using the Nutrition Facts label Almost 90% of adults used claims to make food decisions More than 80% of Americans don t eat the recommended daily servings of vegetables and about 70% eat more than the recommended amount of sugar Teaching people about reading food labels can help them make better decisions at the grocery store and at home.
What information can you find on food packages? The Food and Drug Administration (FDA) regulates labels and certain nutrient claims.
Food and Nutrition Claims Health Claims Calcium-rich foods such as yogurt may reduce the risk of osteoporosis. Qualified Health Claims A diet low in total fat may reduce the risk of some cancers. Structure-Function Claims Vitamin C supports a healthy immune system. Nutrient Content Claims Trans fat free
Terms Used On Food Labels Low Calorie - Contains 40 calories per serving Reduced Calorie - Contains 25 % fewer calories than regular product Fat Free - Contains 0.5g fat per serving Low Fat - Contains 3g fat per serving Light - Provides 1/3 fewer calories or half the fat of regular product Lean - Contains 10g fat, 4.5g saturated fat, and 95mg cholesterol per serving Extra Lean - Contains 5g fat, 2g saturated fat, and 95mg cholesterol per serving 0g Trans Fat - Contains <0.5g of trans fat per serving Low Sodium - Contains 140mg of sodium per serving Excellent Source - Provides 20% Daily Value per serving Good Source - Provides 10 19% Daily Value per serving
How to Read Nutrition Facts Panel
1) Start With Serving Size Amount, weight, or volume of a single serving Number of servings per container Considering this food label, how would you determine the quantity in the entire food package?
2) Check Total Calories per Serving Think about your hunger level, the food s nutritional benefits, and your individual needs. Then adjust intake accordingly. As a general rule of thumb: 40 kcal is low, 100 kcal is moderate, 400+ kcal is high
3) Aim to Limit Some of These Nutrients These are listed first because Americans tend to over-consume them. We need 20-35% of our calories from fats, but want to limit saturated fat and especially trans fat.
4) Aim to Get Enough of These Nutrients American diets are typically low in fiber, vitamins A and C, calcium, and iron. Aim to eat protein from a variety of food sources and include some in all meals and snacks. Use list of ingredients to identify source of sugar; limit intake of added sugars (see handout).
5) Understanding the Footnote On the Bottom of the Nutrition Facts Panel
6) Quick Guide to % Daily Values The %DV section shows the percent of each nutrient in a single serving out of the daily recommended amount. As a guide: 5% or below is considered low, 20% or above is considered high What nutrients in this food provide a high %DV? What about low?
Why bother with all of this? Some seemingly healthy foods, like yogurt or oatmeal, may actually be full of added sugar. Or multi-grain bread, which is marketed as healthier, may not contain any fiber.
Hidden Sources of Added Sugar Other Names for Added Sugars Photo Source: Consumer Reports Cane juice Fruit nectar Maltose Corn sweetener High fructose corn syrup Maple syrup Corn syrup Honey Molasses Dextrose Invert sugar Raw sugar Fructose, glucose, sucrose Lactose Sugar Fruit juice concentrate Malt syrup
Remember: The healthiest foods don t have labels or nutrition facts panels at all!
Tips: Ingredients Look for products with short ingredients lists, if they have labels at all.
Tips: Claims Decide for yourself whether the product is good for you, regardless of what the claims say on the package. Rather than buying into low fat or light claims, buy what you like and eat the appropriate serving size that satiates you. Better yet, make the product at home!
Tips: Whole Grains When buying grain products, check that whole grain is the first ingredient. Look for breakfast cereals and snacks with low sugar and higher fiber and protein.
Tips: Serving Sizes Take a peak at the serving size before you start eating to get an idea how filling it might be. <200 kcal is a snack or side <500 kcal is a small meal
Comparing Labels For Each of These Labels: What is the most abundant ingredient? Do you see any ingredients you don t recognize? Do you see any added sugars? Is this food an excellent source of any beneficial nutrients? Do you see amounts of any nutrients that concern you? Which product do you think is a better choice?
Recommended Resources Michael Pollan s Food Rules The Basics of the Nutrition Facts Label https://www.eatright.org/food/nutrition/nutrition-facts-andfood-labels/the-basics-of-the-nutrition-facts-label Labeling & Nutrition Guidance Documents & Regulatory Information https://www.fda.gov/food/guidanceregulation/guidancedoc umentsregulatoryinformation/labelingnutrition/default.htm How to Understand and Use the Nutrition Facts Label https://www.fda.gov/food/labelingnutrition/ucm274593.htm
Sources FDA Announces Changes to the Nutrition Facts Label. 2016. VA Academy of Nutrition and Dietetics. http://eatrightvirginia.org/fda-announces-changes-to-the-nutrition-facts-label/. Dietary Guidelines 2015 2020. Office of Disease Prevention and Health Promotion. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/current-eating-patterns-in-theunited-states/. Nestle, Marion. Kellogg s withdraws IMMUNITY claim. 2009. Food Politics. https://www.foodpolitics.com/2009/11/kelloggs-withdraws-immunity-claim/. Healthy You. 2015. Ministry of Health and Medical Services. http://www.health.gov.fj/?page_id=1123. Kaupa, Louanne. Nutrition Labels. 2006. https://www.auburn.wednet.edu/site/handlers/ filedownload.ashx%3fmoduleinstanceid%3d16515%26dataid%3d15282 %26FileName%3DLabels%2520powerpoint.ppt+&cd=8&hl=en&ct= clnk&gl=us.
Thank you for coming today! What questions may I answer? Christina Badaracco, MPH Dietetic Intern To make an appointment with an MGH registered dietitian, call (617) 726 2779