June 8, 2009

What Is That Food Label Telling You?

           People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and exactly what that label is trying to tell them. 

          - Recommended serving size/Calories per serving. The first items most consumers notice on a food label are the “Serving Size and Servings Per Container” indicators. 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 other data on the label is based on the serving size stated. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label.  Ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more)  If the label indicates one serving equals one cup and you ate the whole package, you would eat two cups which translates into double the calories and other nutrient numbers.
          - Calories from fat - Food labels show Calories from Fat so you can 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.  A heart-healthy diet limits foods containing saturated fats, trans fats, cholesterol, and sodium.
          - Percentage of 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.
          Saturated Fat - A fat that is solid at room temperature and comes chiefly from animal food products and some plants. Some 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 which are a risk indicator 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, in a process strangely enough 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. .

          - 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 – A Daily Value for protein is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed.

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

          - Sugars: No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.  Other names for added sugars include: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.