Understanding Food Labels
There are nutrition statements on foods that are designed for quick and easy analysis of nutrition analysis here is what they mean.
There are nutrition statements on food products that allow you to get a quick analysis of the nutritional content of the products. These claims are government regulated and can not give false claims. Therefore, if armed with the right information you can use these statements to eat healthier.
Are you on a diet? You may look to reduce the amount of calories you consume. Look for packages with the following information:
Calorie Free: 5 calories or less per serving
Low Calorie: 40 calories or less per serving
Reduced Calorie: 25% less calories than normal per serving
Light or Lite: 33% less calories or 50% less fat than normal per serving
If you are looking for foods with low or reduced fat, look for statement like the following:
Fat Free: .5 grams of fat or less per serving
Low Fat: 3 grams of fat or less per serving
Reduced Fat: 25% less fat than normal per serving
Low Saturated Fat: 1 gram or less saturated fat per serving
There are also statements on meat products than can help you reduce your fat intake.
Lean: One serving of meat with less than 10 grams total fat and less than 4 grams saturated fat. 95 milligrams or less cholesterol.
Extra Lean: One serving of meat with less than 5 grams total fat and less than 2 grams saturated fat. 95 milligrams or cholesterol
You may be hypertensive or sodium sensitive. If you are trying to reduce your salt or sodium intake, look for the following statements:
Sodium Free: 5 milligrams or less sodium per serving
Low Sodium 140 milligrams of salt or less per serving
Reduce Sodium: 25% less salt than normal per serving
Light in Sodium: 50% less salt than normal per serving
Unsalted, No Added Salt, Without Added Salt: No salt added during processing
The average American consumes less fiber than recommended. The suggested fiber intake is at least 25 grams of fiber a day. Fiber is important and fights against heart disease and cancer. When looking for foods with an adequate amount of fiber in it, look for the following:
Good Source of Fiber: 3 to 5 grams fiber per serving
High Fiber: 5 grams or more fiber per serving
As Americans, we also consume too much sugar. When looking to lower you and your families sugar intake, look for the following:
Sugar Free: 5 grams or less sugar per serving
Reduced Sugar: 25% less sugar than normal per serving
No Added Sugar: No sugar added during processing
These statements are for your well being. It only takes a second to read these nutrition statements and they are in plain view. Next time you go to the grocery store, use this information to plan your diet accordingly.