Get The Facts on Food Labels cont.

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.  Fresh fruits and vegetables (ideally organic) are best and cost less than frozen and canned vegetables. 
• Remember to aim high for % DV of these nutrients.

Additional Nutrients

• Carbohydrates --There are three types of carbs:  sugars, starches and fiber.  Select whole grain breads, cereals, rice and pasta plus fruits and vegetables (complex carbs=good carbs).
• Sugars--Simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose), or come from refined sources such as table sugar (sucrose) or corn syrup.  You can find natural sugars at many stores (ie Sugar in the Raw, Blue Agave, Stevia, organic sugar).

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label.  Ingredients are listed in descending order by weight.  Those in the largest amounts are listed first.  Effective January 2006, manufacturers are required to clearly state if food products contain any ingredients that contain protein derived from the eight major allergenic foods.  These foods are milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans. 

What Health Claims on Food Labels Really Mean

FDA has strict guidelines on how certain food label terms can be used.  Some of the most common claims seen on food packages:

• Low calorie--Less than 40 calories per serving
• Low cholesterol --Less than 2 mg of cholesterol and 2 gm or less of saturated fat per serving.
• Reduced--25% less of the specified nutrient or calories than the usual products.
• Good source of--Provides at least 10% of the DV of a particular vitamin or nutrient per serving.
• Calorie free--Less than 5 calories per serving.
• Fat free/sugar free - Less than 1/2 gram of fat or sugar per serving.
• High in--Provides 20% or more of the Daily Value of a specified nutrient per serving.
• High fiber 5 or more grams of fiber per serving.

FDA also sets standards for health-related claims on food labels to help consumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases.  For example, health claims may highlight the link between calcium and osteoporosis, fiber and calcium, heart disease and fat or high blood pressure and sodium.

For a Personal Confidential Nutrition Consultation, call Mary Beth at 810-813-3308.  The first consultation is at no charge.

Mary Beth Potrykus
www.mamabearproductions.net
Keeping Health in Focus