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Food label takes guesswork from good nutrition

If you haven't read a food label lately, you don't know what you've been missing. The federal government now requires uniform food labeling that is designed to keep you informed about each food's nutrition content.

You're bound to have questions about label changes, so this issue of the Partners' newsletter is dedicated to helping you understand the important nutrition messages contained on the new food label. Some important questions are:
 

Can the new food label help with food choices for a healthful diet?
Yes. Food labels now provide the information needed to compare foods and make informed choices.

What label claims are now allowed?
Claims such as light, free, and reduced are now strictly regulated by the Food and Drug Administration and cannot appear on labels if untrue or misleading.

Why do food labels claims carry information about fat and saturated fat?
Diets high in fat, especially saturated fat, are associated with elevated blood cholesterol levels in some adults, leading to increased risk for heart disease as well as some types of cancer.

Why look for cholesterol amounts?
A diet high in cholesterol may increase blood cholesterol levels in some adults, resulting in increased risk for heart disease.

Why is sodium listed?
Diets high in sodium (salt) may increase the chances for high blood pressure in some adults, resulting in increased risk of chances of death from a heart attack or stroke.

Are fruits, vegetables, fish, meat, and poultry labeled?
FDA guidelines have been set for voluntary nutrition labeling of the 20 most commonly eaten raw fruits, vegetables, and fish, as well as for the 45 most common cuts of meat and poultry.

How can I use both the Food Guide Pyramid and the label information?
The U.S. Department of Agriculture's food Guide Pyramid is a visual guide to healthful diet choices of a variety of foods from different groups. Food label information helps to compare similar foods in each food group such as ice cream to frozen yogurt.

TOTAL FAT Try to limit your calories from fat, since too much fat may contribute to heart disease and cancer. However, make sure you don't cut nutrients as you limit fat. Consult a registered dietitian or health department professional for nutrition advice. SATURATED FAT Saturated fat is part of the total fat in food. It's the key player in raising blood cholesterol and your risk of heart disease. Eat as little as possible of it. Limit your consumption to 20 grams per day based on a a 2,000 calorie intake. CHOLESTEROL Too much cholesterol can lead to heart disease. Challenge yourself to eat fewer than 300 mg. each day. SODIUM You call it "salt," but the label calls it "sodium." Either way, it may add up to high blood pressure in some people. VITAMINS Listings for vitamins A and C and minerals Calcium and Iron are required on the food label because most Americans don't get enough of these nutrients each day. A value of 10% or more indicates a food is a good source of that nutrient.

SERVING SIZE You can compare similar food products like spaghetti sauces or frozen vegetables as they now have similar serving sizes listed. Remember, if you usually eat one half the serving size shown, nutrient and calorie values will be cut in half. If you eat twice the serving size listed, double nutrient and calorie values. CALORIES Here's where you can see how a serving of this food adds to your daily total of calories. What should your total be? That depends on your size, age, health, and lifestyle. Label information is based on a 2,000 calorie per day reference diet. CARBOHYDRATE As you cut down on fat in your diet, you can eat more foods with carbohydrates such as bread, potatoes, fruits, and vegetables. Choose these often, since they're good sources of nutrients and energy. DIETARY FIBER Eating more fiber-rich foods can help reduce your risks of heart disease and cancer. Fruits, vegetables, whole-grain foods, beans, and peas are all good sources of fiber. SUGARS Milk products and fruits contain sugar naturally. Whether natural or added, all grams of sugar are now listed. PROTEIN Most Americans eat more protein than they need, particularly animal protein that contains fat and cholesterol. Nutritionists advise: » Eating small servings of lean meat, fish, and poultry » Choosing skim or low-fat milk, yogurt, and cheese » Selecting beans, grains, and cereals CALORIES PER GRAM Some labels will list the number of calories in grams of fat, carbohydrate, and protein. REGULATIONS ALLOW HEALTH CLAIMS Food packages may now be printed with some health claims, which are strictly regulated. The claims allowed show that low or high amounts of certain nutrients may help prevent certain health problems such as heart disease and some cancers. DAILY VALUE % Daily Value shows how a food serving fits into a 2,000 calorie diet. Your own nutrient needs may be less than or more than the % Daily Values on the label, depending on your height, weight, and how many calories you should eat. Use label information to help you select foods rich in fiber, vitamins and minerals, keeping calories and fat in a healthy balance.

Math in the Workplace: Overview