Food Labels

Reading food labels will help you quickly identify whether or not a food product is a healthy choice. The food label is a reliable, accurate, user-friendly source of valuable nutrition information. What you learn from reading and comparing food labels will help you avoid any ingredients that you may be sensitive to as well as help you limit nutrients that you want to cut back on and increase nutrients that are good for you.

What do terms such as "fortified" and "low-fat" mean?

Food packages often have labels on that emphasize certain nutrient content and levels, such as "low in fat and cholesterol" or "fortified with iron." By law, companies can only use these terms if the food meets the specific requirements. Here are the requirements for these terms:

• Fat-free means the food has less than a half-gram of fat per serving.
• Low-fat means 3 grams or less of fat per serving.
• Cholesterol free means less than 2 milligrams of cholesterol.
• Low cholesterol means less than 20 milligrams per serving.
• Low sodium means 140 milligrams or less per serving.
• Low calorie means 40 calories or less per serving.
• Sugar-free means less than a half-gram per serving.
• High or Rich means the food contains 20% or more of the daily need for a specific nutrient.
• Fortified means that a nutrient that is not naturally present in a food has been added.

Sometimes you will see a health claim made on a package, such as "Diets low in saturated fat, cholesterol, and total fat may reduce the risk of coronary heart disease." If a health claim is made, it will describe the relationship between the food or nutrient (such as fat, calcium, or fiber) and a disease or health-related condition. The Food and Drug Administration (FDA) has authorized claims for only 7 diet and health relationships that are supported by extensive research.

How do I read the ingredients list?

Food packages should list the ingredients somewhere on the package. The ingredients are listed in descending order by weight and include any color additives, preservatives, nutrients, fats, or sugars that have been added. This is helpful information if you have allergies and need to avoid certain ingredients.

How do I use the Nutrition Facts label?

Almost all foods in grocery stores have the government-required Nutrition Facts label, which can be found on the side or back of the package. However, very small packages, foods prepared in the store, and foods made by small manufacturers are exempt from having this label. The nutrition facts label is very helpful for comparing one brand of food to another as well as helping you make healthy choices.

Most of the information on the food label is based on a person eating a 2,000 calorie a day diet. Your recommended daily calories may be higher or lower, depending on your age, gender, and how active you are. For example, sedentary or older people usually only burn 1600 calories a day, while active people and teenagers burn up to 2800 calories a day. Keep this in mind as you are reading the label. You may need more or less of certain nutrients than the average person. The footnote at the bottom of the label shows the number of total grams of certain nutrients you need for a 2,000 calorie a day diet and sometimes also for a 2,500 calorie a day diet.

Serving Size: At the top of the nutrition label is the serving size and number of servings in the food product. The serving size is usually less than most people eat. If you eat 2 servings, make sure you double the calories and all of the daily values that follow on the rest of the nutrition label. If you are comparing two foods side by side, make sure the serving sizes are the same.

Calories: The number of calories per serving is also listed at the top of the label. A calorie is a measure of energy use. A pound of fat stores 3500 calories. To lose a pound of fat per week you would need to eat 500 fewer calories per day than you usually eat.

Calories from Fat: Also listed is the number of calories from fat. The general rule is that less than a third of your daily calories should come from fat. If the food has 200 calories and 100 calories are from fat, then you know that the food is high in fat.

% Daily Value (%DV): The food label also shows what percentage of the recommended amounts of a nutrient you are getting when you eat one serving. Remember that this is based on a 2,000 calorie a day diet. A general rule of thumb for % DV is less than 5% is low and over 20% is high.

You will notice that some of the nutrients (sugar, protein and trans fat) do not have a %DV. In these cases, you can compare the amounts of these nutrients to other similar products to see which is the healthiest. For sugar and trans fat, always try to choose the one with the lowest amount.

On the nutrition label, the nutrients that most people eat too much of are listed first. It is a good idea to read the labels and choose foods that are low in the following nutrients:

• Fat: The label lists the total amount of fat (in grams) in one serving. There are different types of fats. Some are worse for you than others. Saturated fats and trans fats are bad for you because they raise your cholesterol level. They are often found in foods such as margarine, cheese, cookies, and dairy products.
• Cholesterol: Too much cholesterol can lead to heart disease and stroke. Try to eat less than 300mg each day. The recommended amount of cholesterol is the same for everyone, regardless of the amount of calories you eat per day.
• Sodium: Most sodium (salt) is hidden inside foods rather than salt you add at the table. Try to eat less than 2400 mg each day. Like cholesterol, the recommended amount of sodium is the same for everyone, regardless of the amount of calories you eat per day.

The nutrition label also lists other important nutrients in our diet. People often do not get enough fiber, vitamins, and minerals.

• Carbohydrates: Carbohydrates help give you energy and are the main part of our diet each day. They are found in bread, pasta, potatoes, fruits and vegetables. This measure is especially useful to people with diabetes or others measuring their carbohydrate intake. There are different types of carbohydrates including dietary fibers, sugars and complex carbohydrates (starches).
• Sugars: These include both naturally occurring sugars (such as those found in fruits) and sugar that is added to foods (such as cookies and snacks). Check the ingredients label to see what kinds of sugars are being added. Snack foods are often loaded with extra sugar.
• Fiber: Dietary fiber is also listed as part of the total carbohydrate. Fiber does not have any calories, but is an important part of a healthy diet. Eating fiber can help reduce your risk of heart disease, keep your bowel movements regular, and lower your cholesterol level. Good sources of fiber include fruits, vegetables, whole grains, peas and beans. Try to eat at least 20g to 35g per day.
• Protein: Protein helps build muscle. It is found in meat, nuts, eggs, fish, and dry beans. Choose lean cuts of meat to avoid fat. People cannot store protein in their bodies like fat. So, getting enough protein is important. On the other hand, too much protein over an extended period of time can cause health problems. Make sure to eat protein as a part of a well-balanced diet every day along with other nutrients.
• Vitamins and Minerals: The percentage of the recommended amount of certain vitamins you are getting from a serving of the food is also listed on the label. Vitamins A and C are two especially important vitamins. Vitamin A helps your eyesight and skin and vitamin C helps fight infections and heal wounds. Calcium and iron are also listed. Calcium is important for building bones and teeth and iron helps your red blood cells carry oxygen. Sometimes other vitamins and minerals are listed in this area of the label, as you may commonly see on cereal boxes. Your goal is to reach 100% for each vitamin and mineral every day. For example, if an orange juice label says that one serving has 80% of your Vitamin C need for the day, then you only need 20% more to fulfill your Vitamin C you need for the day.

Eating a variety of foods everyday is the key to good health. Fresh fruits and vegetables are always good choices. However, in today's world where frozen dinners and packaged foods are commonplace, food labels can go a long way in helping you compare similar foods and make the healthiest choice.

Information reviewed and updated by Holly Scherer, R. D., University of Michigan Health System, October 2004.