Nutrient Content Claim-Definition per Serving
Calories
Calorie free - less than five calories
Low calorie - 40 calories or less
Reduced or fewer calories - at least 25% fewer calories*
Light - one-third fewer calories*
Sugar
Sugar free - less than 0.5 gram sugar
Reduced sugar - at least 25% less sugars*
No added sugar - no sugars added during processing or packing, including ingredients that contain sugars such as fruit juices, applesauce or dried fruit
Fat
Fat free - less than 0.5 gram of fat
Low fat - three grams or less of fat
Reduced or less fat - at least 25% less fat*
Light - 50% less fat
Saturated Fat
Saturated fat free - less than 0.5 gram saturated fat
Low saturated fat - 1 gram or less saturated fat per serving and not more than 15% of calories from saturated fat
Reduced or Less saturated fat - at least 25 % less saturated fat*
Cholesterol
Cholesterol free - less than 2 milligrams cholesterol and 2 grams or less of saturated fat
Low cholesterol - 20 milligrams or less cholesterol and 2 grams or less of saturated fat
Reduced or less cholesterol - at least 25% less cholesterol and 2 grams or less saturated fat*
Sodium
Sodium free - less than 5 milligrams sodium
Very low sodium - 35 milligrams or less sodium
Low sodium - 140 milligrams or less sodium
Reduced or less sodium - at least 25% less sodium*
Light in sodium - 50% or less sodium
Fiber
High fiber - 5 grams or more
Good source of fiber - 2.5 grams to 4.9 grams
More or added fiber - at least 2.5 grams more fiber
Other Claims
High, rich in, excellent source of - 20% or more of Daily Value
Good source - provides 10% to 19% of Daily Value
More, enriched, fortified - added 10% or more of Daily Value
Lean** - Less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams cholesterol
Extra lean** - Less than 5 grams fat, 2 grams saturated fat and 95 milligrams cholesterol
* as compared with a standard serving size of the traditional food
** on meat, poultry, seafood and game meats
If you read carefully, you noticed that reduced means at least 25% less of something than the traditional food. For example, reduced sodium is 25% less sodium, reduced fat is 25% less fat and reduced cholesterol is 25% less cholesterol than the traditional food. This one is easy to remember, but a 25% reduction doesn't mean it is low in sodium, fat, cholesterol or whatever. You must read the label.
Health Claims
Health claims about the relationships between a nutrient or a food and the risk of a disease or health-related issue are now permitted on food labels. These claims are based on sound research. Claims are approved in the following areas:
- Calcium and Osteoporosis
- Sodium and Hypertension (high blood pressure)
- Dietary Fat and Cancer
- Dietary Saturated Fat and Cholesterol and Risk of Coronary Heart Disease
- Fiber-containing Grain Products, Fruits and Vegetables and Cancer
- Fruits, Vegetables and Grain Products That Contain Fiber, Particularly Soluble Fiber and Risk of Heart Disease
- Fruits and Vegetables and Cancer
- Folic Acid and Neural Tube Birth Defects.
- Dietary Sugar Alcohols and Dental Caries (cavities).
- Dietary Soluble Fiber From Certain Foods, (such as that found in whole oats and psyllium seed husk) and Risk of Coronary Heart Disease.
- Soy Protein and Risk of Coronary Heart Disease
- Plant Sterol/stanol esters and Risk of Coronary Heart Disease
- Whole Grain Foods and Risk of Heart Disease and Certain Cancers
- Potassium and the Risk of High Blood Pressure and Stroke
As you can see the claims center around fiber, fruits and vegetables, and specific plants and their substances. Therefore, a diet high in fruits, vegetables and dairy, such as the DASH diet plan, can improve health and well being and reduce chronic diseases such as hypertension.
Summary
Take a minute to brainstorm. List the 10 top reasons for reading a food label.
Take a look at one of the food packages you pulled from your pantry. Write down five things that the label tells you about the food inside.
Suppose you were choosing a breakfast cereal. What might make you buy one over the other? How would you decide which one had the nutrients you need? The Nutrition Facts panel on the label can help you compare the calories and nutrients of these cereals, and help you make an informed choice.
Reading a food label helps you make food choices within the Food Guide recommendations. The food label is good reading for healthy eating. You can tell a lot about a food just by reading the label. This is one of the best sources of information available to you.
Remember, the Dietary Guidelines, Food Guide, Nutrition Facts, and DASH Eating Plan work together to help you and your family eats more healthfully. The Dietary Guidelines set up guidelines for Americans households follow to maintain health. The Food Guide is the major food groups and serving amounts based on the Dietary Guidelines. The DASH Eating Plan is an alternate food guide following the Dietary Guidelines. These along with the Nutrition Facts label help you to make healthy food choices. Here's wishing you and your family healthy eating!
Web Sites to Visit and Other Assignments
Web Site Assignments
Explore this web site: http://www.nhlbi.nih.gov/chd/FoodLabel/foodlabel.htm Complete the activity and you will learn more about reading the Nutrition Facts Label.
Look to the web site http://www.healthierus.gov/nutrition.html about the revised Dietary Guidelines for Americans, 2005.
Other Assignments
On your next trip to the grocery store, compare the following foods:
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frozen green beans and canned green beans for sodium content
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skim milk, low-fat milk, reduced-fat milk and whole milk for fat and calcium content
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various breakfast cereals for fiber and iron content
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frozen dinners for nutrition, convenience and cost
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soft drinks versus 100% fruit juice for nutrition and cost
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chips versus whole wheat crakers for nutrition and cost
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margarines, butter and shortening for trans fat content
References
Browne, Mona Boyd. Label Facts for Healthful Eating. Educator's Resource Guide.
National Food Processors Association in Cooperation with FDA and USDA.. 1993.
Facts About the New Food Label. American Heart Association. 1993.
FDA Consumer, Focus on Food Labeling. FDA Consumer Special Report. May, 1993.
Nutrition Labeling of Meat and Poultry. FSIS Backgrounder. 1991.
The New Food Label. FDA Backgrounder. 1991.
The New Food Label and You. USDA Food Safety and Inspection Service.
1993.
The New Food Label...There's Something in it for Everybody. Department
of Health and Human Services, Food and Drug Administration and International Food Information Council. July, 1994.