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
I had finally come to a place in my life... Read More
White-spotted or yellow splotched teeth may reveal more than needed... Read More
Green tea has been used as for medical remedies in... Read More
Eating healthy is fast becoming a way of life. American's... Read More
The latest tallies show that over three million people in... Read More
When you take your food next time, take care of... Read More
Chances are you may have had a food product that... Read More
I'm going to be a bit radical here, but know... Read More
AgingHow did aging appeared?If mechanism of Death was chosen by... Read More
It seems as if the health of America is failing.... Read More
Coconut oil is less known compare to olive oil, corn... Read More
What are Glyconutritionals?The Greek word "Glyco" means "Sugar". Most people... Read More
Have you ever felt like you were completely losing your... Read More
High blood pressure (hypertension) is a dangerous condition that can... Read More
Anyone who has spent a day fasting from food, or... Read More
Americans are literally running out of time. Achieving a work-life... Read More
Endurance Sports are like music concerts. They start at a... Read More
Numerous reports have recently appeared in both the lay and... Read More
In health circles there has been much recent talk about... Read More
All of my life I believed the best way to... Read More
Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
Because all of us have been brought up eating junk... Read More
Summer is not too far away. It is almost time... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
Spring in New York City is a really magical time.... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
Do you need omega 3 fatty acid in your diet?... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Salt is vital for our health. Right now, you have... Read More
The confusion about eating healthy and dieting will now be... Read More
Do you know your ph? By getting ph strips at... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
For a natural and tasty way to improve your health... Read More
The proliferation of fast food restaurants, convenience stores, and vending... Read More
1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
People want to get the very best they can when... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
Heart Disease remains the number one cause of death in... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
In a world where heart disorders and diseases are becoming... Read More
Every day we are bombarded with information about food products... Read More
Fat burning compatible foods seem to be a popular topic... Read More
Most recipes end with instructions to "serve immediately." You could... Read More
Herbal teas have long been known to have medicinal benefits... Read More
Wow! Is it just me or? Wait! Let me start... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
Most of us are "regular" people. We don't eat the... Read More
For the executive, maintaining the much-needed balance between career, family,... Read More
Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
Nutrition |