Label Reading and Information you Need When Grocery Shopping!

Did you know that only half of food shoppers read nutrition labels? We know that reading the labels and understanding them can be two very different things. Food labels are confusing and food labeling regulations are very complicated. In order to make better food choices, you need to be informed and educated.  I am constantly urging my clients to educate themselves to be a better food consumer.   What are Nutrient Intake Standards and where did they come from? Here is a look at the main ones: RDA – Recommended Dietary Allowances – published by the Food and Nutrition Board of the U. S. Institute of Medicine (IOM) in 1943. It has been revised every 5 to 10 years as new information is available. These are now a subcategory of the Dietary Reference Intakes (DRI). DRI – Dietary Reference Intakes - introduced in 1997 when the Institute of Medicine (IOM) determined different levels were needed during different life stages and genders.   DV - Daily Values – these are designed by the U. S. Food and Drug Administration and are required on food labels.  DVs have two subclasses:   DRV – Daily Reference Values  - these are intended to apply to people 4 years and older as well as apply to diets of 2,000 and 2,500 calories. RDI – Reference Daily Intakes - these apply to essential vitamins and minerals, with four sets that apply to infants, toddlers and people 4 years and older.   Why is there no DV for trans-fats and sugar?  The IOM advises consumers to keep trans-fat intake as low as possible and to keep sugars to no more than 25% of total caloric intake. Food Label Reading Tip - Always note serving sizes and the number of servings per container.  A label on a 20-ounce bottle of soda may state there are 120 calories per 8 ounce servings, but there are 2.5 servings in that bottle.  Missing this detail is the most common mistake made by consumers.

Other Important Food Labeling Terms Gluten Free – this label means the food does not contain: Any type of wheat, rye, barley or crossbreeds of these grains; Any ingredient derives from these grains, or 20 parts per million of gluten. Natural – BEWARE – this means nothing!  High Fructose Corn Syrup is labeled as all natural.  There are no official standards or definitions for the label Natural.   Organic – Get ready – this is long list and you need to know what all these terms mean.  First of all the FDA has official definition for organic.  The Department of Agriculture has established the meaning and the standards that products must meet in order to be labeled organic. Organic products must meet the following requirements: Must be produced without excluded methods – such is genetic engineering, ionizing, radiation or sewage sludge. They must be produced per the National List of Allowed and Prohibited Substances. They must be overseen by the USDA National Organic Program – authorized certifying agent, following USDA organic regulations.   The 3 types of organic labels and what they mean: 1 - 100% Organic – All ingredients must be certified organic. Any processing aids must be organic. Product labels must state the name of the certifying agent on the information panel. 2 - Organic –  All agricultural products must be certified organic except where specified on the National List. Nonorganic ingredients are allowed per the National List may be used, up to a combined total of 5% of nonorganic content. Product labels must state the name of the certifying agent on the information panel. 3 - Made with Organic Ingredients –  At least 70% of the product must be certified organic ingredients. Any remaining agricultural products are not required to be organically produced, but they must be produced without excluded methods. Nonagricultural products must be specifically allowed on the National List. Product labels must state the name of the certifying agent on the information panel. In my opinion, the most important part of the food label is the ingredient list.  How do you interpret this list?  First, note that ingredients in food are listed in decreasing order by their weight in the product.  This means that ingredients at the top of the list are most plentiful.   If a product claims to be whole grain – then whole wheat flour (or another whole grain) should be the first ingredient on the list.   Beware of Multigrain foods.  This label simply means there is the presence of different grains in the product.  Many multigrain bread products add caramel coloring to make them look whole-wheat.  They also do not contain nearly as much dietary fiber as the whole grain counterparts. Beware of hidden sugar in your foods!  Sugar may be down in the ingredient list – however there are many forms of sugar and they can all add up to be the number one ingredient.   Also, if you ever have question, please do not hesitate to all or me!  Sincerely, Your health coach, Ally Reference – Idea Food and Nutrition Tips – November December 2013 ACE Lifestyle and Weight Management Manual Second edition