University of Michigan Health System

Women's Health Program

Know What You Are Eating?

How to balance the good, the bad and the yummy

When you purchase food, do you read the labels? The descriptions on the packaging are sometimes misleading. University of Michigan Health System Registered Dietitian Lori Trudeau finds that even people who are reading labels may not understand everything. She offers some tips to help you know what to look for.

1. Pay Attention to Carbs - They're Not the Enemy!

Carbohydrates from healthy sources (such as whole grains, beans, milk and yogurt, fruits and vegetables) should make up a significant portion of a person's diet. About 60-75 grams of carbohydrates per meal is considered healthy for most adults.

2. Be Aware of Salt.

Remember to pay attention to the serving size to know how much you are eating. Less than 140 mg per serving is considered low sodium. The goal for good health is to consume no more than 2300 mg/day, which is about the amount of sodium in 1 teaspoon of salt.

3. Fiber is Fabulous.

The average daily fiber intake in the United States is 12-15 grams per day. Registered dietitians encourage at least 25-35 grams each day. When you read the label, you will find the dietary fiber listed under total carbohydrates. Fiber slows the digestive process, which means it keeps you feeling satisfied longer. Soluble fiber, which comes from oats, barley and other whole grains, beans, fruits and vegetables, is important. Aim for 10 to 15 grams of soluble fiber per day.

4. Don't Forget the Importance of Calcium.

Most people don't get enough calcium in their diets. The percent on the food label is based on 1000 mg per day. For example, the calcium figure for 1 cup of milk is 30 percent, which means you would be consuming 300 mg of calcium. There are options for people who don't like milk or are lactose intolerant, including lactose-free milk and calcium- fortified products, such as soy or rice milk, or certain juices. Check the label to be sure the product also contains vitamin D so the calcium can be absorbed.

Read Carefully!

Food labels are often misunderstood because of misapplication of the serving sizes, extraneous material on the labels and incorrect calculations.

Nutrition Counseling Services are provided through the University of Michigan Health System at the following locations:

East Ann Arbor Health and Geriatrics Center

Briarwood Center for Women, Children and Young Adults

Briarwood Family Medicine

Briarwood Medical Group

Brighton Health Center

Canton Health Center

Nutrition Counseling Center at University Hospital

Patients can be referred by their doctors (which might mean the counseling may be covered by insurance) or they can self-refer.

Trudeau's role as registered dietitian allows her to support people who are trying to make healthy choices. She loves helping people live healthier lives. She says that there is room in a diet for a variety of foods and notes that a person can eat "all things in moderation."

For more information about nutrition counseling, visit Patient Food and Nutrition Services.

To learn more about reading food labels, visit nutrition.gov or mypyramid.com.