Read the Label: It May be Beneficial to Your Health

There are labels on practically everything we buy – from washing instructions on clothing to important safety notices on electrical appliances. Labels that could be very vital to your health are the ones on the foods you consume. One of the best ways to take greater control of your health is by better understanding the Nutrition Facts labels on practically everything you buy.

“The current Nutrition Facts food labels are confusing to consumers,” explained Karen Pritts, MS, RDN, CDCES, LDN, Director of Clinical Nutrition and Diabetes at Penn Highlands Mon Valley. “They provide too much information with little education on use.”

The food industry has been waiting for the release of updated food labels for more than 10 years. The three main challenges are defining food label terms such as low salt, high fiber and low sugar; the importance and benefits to the consumer of the information they provide such as the percent daily value; and the cost to the food industry to revise the labels.

The Academy of Nutrition & Dietetics offers the following label reading tips.

Serving Size is the specific amount used to calculate the nutrient values listed on the labels. The serving size applies to one serving. Always check the serving size. If you eat more than one serving, your intake for all the nutrients also increases.

Calories are based on the specific serving size listed.

Total fat, saturated fat and trans fat

Choose foods with less than 5 grams of total fat per serving. Focus on your intake of heart healthy fats such as monounsaturated and polyunsaturated fats over saturated fats. An example: for someone who needs to eat 2,000 calories/day, 50-75 grams of total fat/day is a reasonable range.

Choose foods with less than 2 grams of saturated fat and 0 grams of trans fat per serving size. Saturated and trans fats are not heart healthy choices. Example: eating 2,000 calories a day should be no more than 10-15 grams of saturated fat/day.

Check the ingredient list for partially hydrogenated oils which are trans fats.

Sodium

Choose foods which are low in sodium. Each day, limit your sodium intake to 2,000 mg/day. Sodium is the total amount you consume throughout the day. Foods that are typically high in sodium include canned vegetables, canned soups, dry soup and noodle mixes, cheese, lunch meats, ham, and salt to list a few.

Total Carbohydrate

The gram total of carbohydrate is based on the serving size. To determine the number of carbohydrate serving; divide the total grams of carbohydrate by 15. One carbohydrate serving is the amount of the food with 15 grams of carbohydrate.

It is not necessary to count the grams of sugar. The grams of sugar are included in the total carbohydrate amount.
The use of the term ‘sugar free’ only means no sucrose (table sugar). Many items advertising ‘sugar free’ may use other types of carbohydrate-sugar alcohols. If you’re not sure, always look at the total carbohydrate on the label.

Fiber

The goal for fiber intake to lessen the risk for colon cancer, diverticulosis and help with weight loss is 25-30 grams per day. Fiber must be added very slowly to the diet to lessen the risk for constipation. Adequate fluid intake is also important to prevent constipation. Foods with 4 grams or more of fiber per serving can lower the total amount of carbohydrate consumed because of slowed digestion rates. Increasing fiber intake for individuals with diabetes is important to control carbohydrate intake. Speak with your primary care provider and dietitian before increasing your fiber intake.

Protein

In general, we tend to eat more protein than our body uses. Protein is primarily used by the body to build muscle, maintain organ tissue and repair cells. The body does not use protein as an energy source. Pay attention to how much protein is eaten from high-protein bars, shakes and protein powders.

Vitamins and Minerals

One vitamin and three minerals are listed on the current food labels.

• Vitamin D is needed for the body to absorb calcium.
• Calcium is needed to strengthen bones and lessen the risk of bone loss with age.
• Iron is necessary for the production of red blood cells. Low iron levels may lead to anemia.
• Potassium has a primary function of regulating muscle contraction. High potassium levels can affect heart contraction.

When reading the food labels, sometimes people have more questions than answers. Penn Highlands Healthcare provides nutrition therapy to help those who need general medical nutrition therapy. The health system also provides diabetes management to people of all ages, whether newly diagnosed with diabetes, uncontrolled diabetes and pregnancy with pre-existing diabetes or gestational diabetes. For more information, visit www.phhealthcare.org/nutrition.