For the first time in many years, the nutrition facts food label included on most food products will get a facelift. Michelle Obama has started the ball rolling with the FDA so that important changes can be implemented within the next two years. The highlights of the new label are an accurate serving size, large bold print for the total calories in a portion, and detailed information about the sugar content of a food.
Yet, all this information is useless, if you do not know how to decipher a food label. Here are the ABCs of what a food label tells you about the food you are about to eat.
First consider the ingredients. This is at the bottom of the nutrition facts on most foods. The first five ingredients make up the greatest portion of the food. If these ingredients are lard, partially hydrogenated oil, butter, beef tallow or other names for fat, then you may rethink this choice of food. These saturated fats have been linked to heart disease, high cholesterol and strokes. Another ingredient to be aware in the first five ingredients is sugar, high fructose corn sugar, fructose, cornstarch, glucose etc. These refined sugars are associated with weight gain and diabetes. Americans consume the highest amount of sugar of any country in the whole world.
After you decide if the food is worth eating, consider the total calories. This is at the top of the label. Currently the company sets portion size, and the calories reflect this portion. With the new label, this will more accurately reflect a typical portion eaten. For example, a serving of ice cream is a half a cup. A pint of ice cream has four portions. However most people do not share a pint of ice cream with three friends! So the calories needs to be multiplied but the amount consumed, in order to truly know the calories being consumed.
Next it is beneficial to glance at the fats in the food. There are good, bad and ugly fats. Saturated fat and trans fat are bad and ugly as they increase the risk of heart disease. They should be kept to a minimum in the diet for maximal health benefit. Polyunsaturated and monounsaturated fats are the healthiest option. The foods chosen should contain a majority of the total fat from these sources. Cholesterol is another fat necessary for health. However high levels may contribute to heart disease. Total daily intake should be under 200mg. So if a food contains more than that, it may not be the healthiest choice.
Next consider the carbohydrate content of a food. Currently only fiber and total sugars are listed. 25 grams of fiber should be consumed daily, so foods with 5grams or more of fiber are healthy for gut health and weight control. Until the sugars are clearly labeled in the next two years, consider a food with over 5 grams of sugar to be high in sugar. This is a good indication for choosing breakfast cereal. A teaspoon of sugar has four grams of sugar, so realize every four grams in a food is like eating a teaspoon of sugar!
Next consider the sodium content. Sodium can increase blood pressure and cause water retention. Daily intake should be under 2300 mg daily. So, if a food contains more than this, it may not be the best choice, Frozen and processed foods are often high in sodium. Finally glance at the other vitamins and minerals. These requirements vary by age, sex and health status. A quick way to assess the amount in the food is to look at the percent. If you are looking for a high calcium food, look for a food with a high percent next to calcium. One cup of milk provides 30% of daily calcium.
This quick reference can help decipher the information on a food label. In general, eat a variety of foods in moderation for maximal health and wellness. Avoid highly processed foods and concentrate on consuming fresh fruits and vegetables. Bonne santé!
