Food Labels

Tuesday, November 06, 2007

• Frequently Asked Questions

Low-fat...Reduced fat...98% fat free...Low sodium...Very low sodium. What's it all mean? The Food and Drug Administration regulates the labeling of food. It permits a variety of relative claims to be made on food labels, including such claims as low fat, low calorie, and lean.

Low fat means that a food has less than 3 grams of fat per serving. Low calorie means that a serving has 40 calories or less. Lean indicates that a serving has less than 10 grams of fat, less than 95 mg of cholesterol, and no more than 4.5 grams of saturated fat. As you can see, keeping track of all of these terms can be confusing.

Canned, jarred, and other packaged foods bear labels that have a Nutrition Facts section. This section simplifies the process of determining what's in the product and whether or not you want to include it as part of a balanced diet. The content per serving of several nutrients is required to be reported, including vitamins A & C, calcium, and iron. Also, Nutrition Facts will show the amount of fat, cholesterol, and protein per serving.

There are structure/function claims that manufacturers can make. The FDA gives them a grade from A to D based upon the scientific evidence that supports them. "A" is the highest rating. Grades from "B" to "D" are considered qualified health claims. For example, qualified health claims are permitted for walnuts, omega-3 fatty acids, and monounsaturated fats, like olive oil. Many studies have shown that all 3 of these, when included as part of a proper diet, have been associated with a reduced risk for heart disease.

• Fat Free
  Less than 0.5 grams of fat per serving
• Low fat
  3 grams or less of fat per serving
• Low sodium
  140 mg or less of sodium per serving
• Very Low Sodium
  35 mg or less of sodium per serving
• Low calorie
  40 calories or less per serving
• Low cholesterol
  20 mg or less cholesterol and 2 grams or less saturated fat per serving
• Reduced Fat
  At least 25% less fat per serving compared to the original product or reference product
• Reduced Sodium
  At least 25% less sodium per serving compared to the original product or reference product
• Reduced Calorie
  At least 25% less calories per serving compared to the original product or reference product

• Proper calcium intake reduces the risk of osteoporosis
• High sodium intake can increase the likelihood of high blood pressure; restricting sodium intake can help in the control of hypertension
• Reducing the intake of saturated fat and cholesterol can lower the risk of heart disease
• Adequate intake of fruits and vegetables may lower the risk of cancer
• Proper intake of folate by a woman reduces the chance of having a child with a neural tube defect
• Sugar alcohols in food (such as sorbitol in chewing gum) reduce the risk of tooth decay, compared with similar food products sweetened with sugar (sucrose)
• Soluble fiber from psyllium seed husks and whole oats reduce the risk of heart disease

• Center for Food Safety and Applied Nutrition
• Nutrition Facts at the American Dietetic Association