Eating Smart Means Reading Smart When It Comes to Food Labels
Eating smart starts with reading smart, according to Treena Musselman, Pulaski County extension agent for the University of Arkansas Division of Agriculture.
Food labels have come a long way since the government began regulating manufacturer claims about food ingredients with the 1906 Pure Food and Drug Act.
“Anything savoring of a false or deceptive name will not be tolerated, and no picture, design, or device which gives any false indication of origin or quality will be permitted,” said a “New York Times” article from October 1, 1906.
Today’s labels are more sophisticated and far more detailed about what’s inside the box, can or bottle.
“Learning how to read a Food Facts Label is the first step in knowing about the foods you choose,” she said. “This label will help you make healthier decisions about food.”
The label contains the following information:
- Serving Size is the amount of the nutrition information the product is based on. This quantity is set by the manufacturer.
- The label also indicates the number of servings per container.
- The calories indicate the amount of potential energy gained by consuming each serving.
- The calories from fat indicate the source of energy. If a food gets a lot of its calories from fat, eat sparingly.
The label also has a separate section that shows components of the food. This section includes:
- Saturated fat and Trans fat are the most harmful to your body. By contrast, unsaturated fats are best. They provide energy without harmful effects.
- Cholesterol and sodium are also listed in this section of the label.
- This section lists the carbohydrates, protein, vitamins, sugar, and fiber. Look for foods high in fiber and vitamins, but low in sugar.
The label also has a section with suggested intake amounts. The footnotes are based on a 2,000-calorie diet, but also list specific amounts for a 2,500-calorie diet.
“Use the footnotes to remind you about the appropriate amounts of fat, cholesterol, sodium, carbohydrates, and dietary fiber you should consume,” Musselman said. “For example: if you are using a 2,000-calorie diet plan, you should consume less than 65 grams of fat per day.”
The label also includes percentage daily value figures. The percentages explain whether the nutrients contribute to a lot or a little of the total daily intake.
“For example, if the percentage of Vitamin A is 100 percent, you will receive all of the Vitamin A you need for the day,” she said. “Choose products with lower percentages in fat, cholesterol, and sodium, but strive to find products with at least 20 percent fiber and vitamins.”
I learned to read labels when I was in my first year of university. I was so religious about reading the nutrition facts before I ate anything. But recently, I discovered that manufacturers here in the Philippines are not obligated to put all the information and ingredients for their products. I have to wait until 2012 for that to change. For now, I’m going to try to stick to unprocessed food.
-Denise
Even today, some nutrition food labels can be somewhat deceptive. A product may state on it’s label that it is calorie free; this does not necessarily mean that it is devoid of calories. Calorie free, means that there are less than 5 calories in a single serving of this product. Read and understand all food labels. Being healthy is a lifestyle, not a diet. There are many good tips on how to achieve permanent weight loss; none of them includes gimmicks, diets, or diet pills. To assist with weight control; keep a daily food journal and every time the urge to snack is felt, first drink a large glass of clear water. The major reason so many people in America are overweight is because we eat too much for comfort! It does not hurt to treat ourselves with something special once in a while, what is necessary is that we limit our portions and do not overeat! It is also necessary to keep our body properly hydrated, so drink a full glass of water with each meal or snack. Being overweight ******, but after reading a book, I lost 85 pounds! Words can not express how good I feel! This is a comment which I recently received about the book Lose Weight Using Four Easy Steps