Examples of misleading labels

• Hot dogs that are labeled "85% Fat Free"- based on weight, not on nutritional value; are actually 60% fat.
• Foods labeled "Fat Free" might make you think they are a healthful choice, but are actually full of sugar and some always were fat free- like jelly beans.
• Foods labeled "cholesterol free" that are actually full of saturated fat or hydrogenated oils.

Read the serving size- a label that says it has 100 calories per serving may show a serving is 1/4 the size you thought it was. Look at how many calories per serving and what the serving is- one cookie or 10.
The Amount Per Serving heading shows the content of the substance listed in grams (g) or milligrams (mg)

Fat

Look first at total fat, then scan down to see how much saturated fat. We now can look at hydrogenated fat intake, thanks to new regulation. Hydrogenated oils are responsible for many diseases and are the least healthful kind of fat in our diets. Our diet should be no more than 30% fat, and it should be in the form of good fats. The less cholesterol in foods the better, and the less saturated fats as well. Monosaturated fats are best, followed by polyunsaturated. Good fats are essential for metabolism, pain control, and good skin integrity. They also have functions in resisting arteriosclerosis and heart disease.

Sodium

Sodium is listed in mg's and the less the better. Our diets are very high in sodium, and we should shoot for 2 gms or less per day. Throw away the salt shaker, and if you do need some salt go for sea salt (it has more mineral salts than just sodium chloride).

Carbohydrates

Look at total carbohydrates, then the sugars and dietary fiber. We strive for low sugar and high fiber when trying to get more nutrition for fewer calories. Most Americans get less than half the fiber they need. Sugars relate to the glycemic index of foods, or how quickly they are converted to glucose by the body. Foods with a high glycemic index will cause a rapid influx of insulin and lead to insulin resistance, a component of adult onset diabetes.

Protein

Proteins are essential for body repair and function, and are made of amino acids. Some amino acids must be ingested every day (essential) and some can be manufactured by the body using other amino acids. If you are a vegetarian, you must take care to eat complete proteins every day. If you do not eat dairy products, you will have to watch your food combinations very carefully. Rice and beans at the same meal make a good protein substitute, as does tofu, and peanut butter on bread.

% Daily Value

Shows how a particular food contributes to your daily requirement, and is based on a 2000 calorie diet. For example, you need 100% of your requirement daily for vitamin C. If a product says it has 30% of daily value, you will need to get the other 70% sometime during the day. This isn't a great example because we actually need much more vitamin C than the FDA says we do, but you get the point. This works well for some nutrients no matter what your needed caloric intake is, and others have to be adjusted. Small boned, thin females probably eat 1500-1600 calories per day, while an athletic young man may need 3600 calories a day. That's why the percentage works so well for most elements of our diet- vitamins, minerals, sodium, and cholesterol, and we can estimate the proteins, fats, and carbohydrates based on the total calories.
EXAMPLE: Look at fat- if 3 grams of fat is 5% of your allotment that day, and if you are a normal consumer, you will eat about 20 different food items in one day. Based on 2000 calories, then we can say that 30% of calories from fats equals 65 grams of fat per day. If you keep your fat intake at or below 5% or 3 grams, you will achieve the goal of 30% of your calories from fat. If several items are below the 3 grams, then you'll have room for some items that are higher.
Using this system, you will be able to make better choices. For example, while at the supermarket, you notice Marie Callender's pot pie has 32 grams of fat per serving. However, if you look further you will see a vegetarian pizza listing 8 grams of fat per serving (one slice). You could have 4 servings of pizza instead of that one small pot pie.

Terms of packaging

• Free- means none or negligible amounts of the substance listed. But first check to see if you care. No cholesterol in a product made with hydrogenated oil is not a good choice.
• Good source- 10-19% of the daily value.
• High- single serving must contain at least 20% of the nutrient listed
• Lean- less than 10 grams of fat, less than 4 gms of saturated fat, less than 95 gms of cholesterol
• Extra lean- fat content less than 5 gms, less than 2 gms saturated fat, and less than 95 mg cholesterol
• Light- may mean its been altered to have 1/3 less calories than its original counterpart, OR its fat content has been decreased by 1/2 or more. Sometimes it just means the serving size was reduced. But it can also refer to sodium content or the product's color, such as light brown sugar.
• Low fat- 3 gms or less/ serving
• Low sat fat- less than 1 gm/serving
• Low sodium- less than 140mg/100gms of food