Since 1994, food manufacturers have required the Food and Drug Administration (FDA) to include food labels on all packaged food items. Labels can be a tremendous help in controlling our diets-but only if we understand them. Here is a primer to use as you browse the labels in your panty and at the grocery:
Serving Size. The serving size is listed at the top of the label. This is an important part of meal planning and also where many people go wrong. To get the total number of carbs, calories, etc., in an item, simply multiply the listed units by the number of servings. You may be surprised at how many items you assume are only 1 serving that are actually 2 or 3. The smaller the item, the more likely you are to make mistakes.
Calories. Calories are the units of energy within a food item. When you eat, your body converts calories into energy, uses what it can, and then stores the rest in the form of fat. On labels, you'll find separate numbers for calories and calories from fat. The fat calorie number refers to the number of calories derived from fat. The higher this number, the more fat in the product. For example, a can of diced tomatoes may have 30 calories (units of energy) and 0 calories from fat, making this a product your body can use efficiently. However, a prepackaged children's snack may have 130 calories with 40 calories from fat, making the processed food item a less efficient source of body fuel.
Daily Percent Values (% DV). These tell you what portion of the recommended amounts of an item (fat, carbohydrates, vitamins, etc.) are in a single serving in comparison to how much you need for a full day. You should take this number in account when selecting items from the grocery shelf. For example, it you are going to buy a bottle of pasta sauce, and Brand A provides 11% DV of fat and Brand B provides 40% DV of fat, the best choice is Brand A. Be sure to look at the numbers in the context of all the others on the label. If brand A turns out to be heavy on the sodium, you should continue to shop, taking a look at Brand C and Brand D.
Fat, Sugar, Fiber, Sodium and Carbohydrates. These are the sections of the label that seem to draw the most attention from dieters. However, everyone should consider them important. If you have dietary food restrictions, high blood pressure, or diabetes, these numbers could mean the difference between remaining in good health and heading towards the danger zone. If you are on a low carb diet, you can monitor your protein intake by paying attention to the carbohydrate and sugar content. Likewise, those on a low fat diet will want to know the fat and fiber content.
The FDA provides information on what specific label terms are supposed to mean.
"No fat" or "fat free" means that the item contains less than 1/2 gram of fat per serving, "Sugar free" means that the item contains less than 1/2 gram of sugar per serving, and "Good source of fiber" indicates 2.5 g to 4.9 g. per serving. A full list can be obtained from the FDA website. You'll note that there is no definition for "low carb," so be particularly wary when this phrase is used.
Gavin Dye is author and webmaster at http://www.kitchen-equipment-4u.com, your online resource for cooking equipment and healthy recipes
same day cleaning service Bannockburn ..Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
Strict "no carb" phases of low carb diets have developed... Read More
Enzymes are the workers in our body that make everything... Read More
I'm going to be a bit radical here, but know... Read More
Water is a vitally important component of any valuable and... Read More
Arthritis - if you suffer from this illness, I don't... Read More
The ingredients list found on the back or side panel... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
Carbohydrates have gotten a lot of bad press in the... Read More
They sit left behind on relish trays. They're often by-passed... Read More
The quality of food we eat (or lack thereof) has... Read More
Dieting is a pain. I think basically everyone would agree... Read More
According to the Congress of the International Society on Thrombosis... Read More
Oats (botanical name Avena sativa)An oat is a grass that... Read More
Having a personal wellness program has become a concern for... Read More
It is amazing to be able to say I am... Read More
What is the Atkins diet and how can it help... Read More
Besides providing taste, color, and aroma, certain seasonings can also... Read More
There are numerous diets out there that guarantee that they... Read More
Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More
I'm willing to bet you probably haven't heard the word... Read More
Studies on whey demonstrate it's an even better protein supplement... Read More
"The physician who knows only medicine, knows not even medicine."... Read More
After reading this, you'll never look at a banana in... Read More
Have you ever watched someone who appears thin and healthy... Read More
housekeepers near Deerfield ..There are a lot of very good reasons to eat... Read More
Diets concern especially Americans as they do have a "national... Read More
PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More
Did you know that the food you eat could be... Read More
1880s - Characterization of monosaccharides by Emil Fischer.1952 - Fresh,... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
"The physician who knows only medicine, knows not even medicine."... Read More
The key to good hydration is drinking a lot of... Read More
Today, more than ever, consumers over the age of 50... Read More
You wouldn't judge a book by its cover, would you?You... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
A beautiful smile and healthy mouth actually can come from... Read More
Unfortunately, it has been proved beyond doubt that a large... Read More
How many times have you tried to diet/lose weight in... Read More
Some of the things you think you know that just... Read More
Please feel free to comment, so that the article may... Read More
What is the Atkins diet and how can it help... Read More
Endurance Sports are like music concerts. They start at a... Read More
What I am also going to point out is the... Read More
Constipation is a condition whereby the fecal matter traveling through... Read More
Fat burning compatible foods seem to be a popular topic... Read More
1. Water. If you're thirsty you're already dehydrated. The majority... Read More
Here's a conundrum: While experts agree that high cholesterol and... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
I turned into my parents' driveway in Maryland and parked... Read More
Nutrition |