Carefully Checking the Nutrition Label

Learning to read and understand the information on the label or food package can help you cut calories, among many other benefits, says Dr. Evelyn Crayton, a foods and nutrition specialist and registered dietitian with the Alabama Cooperative Extension System.

“With obesity and diabetes on the rise, Americans need to know what a serving size of food really is. Food labels help us know many things in addition to servings,” says Crayton.

Reading the label is simple to do. First check the servings on the package to see how it compares to what you eat in one sitting. Then check the calories per serving and the fat content. If you need to watch your salt intake, make sure you look at the sodium.

Most important is to look at the nutrient benefits you will receive by eating a particular food, says Crayton. Some of the nutrients to look for are the protein, carbohydrate and whether or not the food contains more mono or polyunsaturated fat – the better fat for your health.

Labels are required to have specific meanings such as:

· Free -- an amount so small that it probably won’t have any effect on your body. Examples include: “calorie-free,” “fat-free” or “sodium-free.”

· Low -- A small amount of or low source of calories, fat or cholesterol.

· Reduced – A food with at least 25 percent less calories, fat, saturated fat, cholesterol or sodium than a comparable food. Look at what it is being compared to.

· High – Twenty percent or more of the daily value for a nutrient. Examples include “high in vitamin C, “or “high-calcium.” Other terms are, “excellent source of,” or “rich in.”

· Good Source -- Ten to 19 percent of the daily value for a nutrient -- for example, “good source of fiber,” or terms such as “contains” or “provides.”

· More – Ten percent or more of the daily value. Examples are “more fiber,” or “more iron,” or terms such as “enriched” or “fortified.”

· Light – A third fewer calories or 50 percent less fat than the traditional version. A low-calorie or low-fat food with 50 percent less sodium might also be called “light” or “lite.”

· Healthy – Low in fat and saturated fat, 60 milligrams or less cholesterol per serving, 480 milligrams or less sodium per serving, and at least 10 percent of the daily value per serving of vitamin A, vitamin C, calcium, iron, protein and fiber. Raw, frozen, and canned fruits and vegetables are exceptions; they can be labeled healthy without having 10 percent of the daily value or more of these nutrients per serving.

On seafood, meat and poultry look for:

· Lean -- Less than 10 grams of total fat, 4 grams of saturated fat and 95 milligrams of cholesterol per 3-ounce serving.

· Extra Lean – Less than 5 grams of total fat, 2 grams of saturated fat and 95 milligrams of cholesterol per 3-ounce serving.

During National Nutrition Month and beyond, learn to make wise food choices at the supermarket by reading the labels carefully. You can also do this when you eat out.

SOURCE: Dr. Evelyn Crayton, Extension Foods and Nutrition Specialist and Registered Dietitian, Alabama Cooperative Extension System, (334) 844-2224

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