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Daily Fit Tip: Know your labels
Posted on Apr 9th 2008 6:00AM by Jacki DonaldsonI've learned a lot about diet and nutrition over the past year. Still, I'm sometimes confused by food labels. Drawn to any product slapped with a health claim, I often wonder how good certain foods are for me. How low-fat is a low-fat item, for example? How trans-fat free is a trans-fat free treat? What exactly does it mean if my cereal box comes marked with a red heart and a white check mark?
Woman's Day magazine recently published a chart to help me decode label lingo. See if this helps you too.
"May reduce the risk of heart disease" or "Helps lower cholesterol"
The FDA says if eaten regularly as part of an overall healthy diet, this food may help prevent heart disease and/or lower LDL cholesterol. This labeling is usually found on produce and foods rich in whole grains, soluble fiber, soy protein, and/or plant sterols or stanols.
A red heart with a white check mark
The American Heart Association certifies that this item is low in cholesterol, total fat, saturated fat, and trans fat. It has less than 480 mg of sodium and naturally contains at least 10 percent of the daily value for vitamin A, vitamin C, iron, protein, or fiber.
A yellow and black "whole grain" icon that looks like a postage stamp
The Whole Grains Council verifies that this product has at least eight g of whole grains in 1/2 serving. If the stamp reads "100 percent whole grain," then it has at least 16 g of whole grains in one full serving. Three daily servings of whole grains are recommended.
"Low Sodium"
Low sodium foods have fewer than 140 mg per serving.
"Low Fat"
This one has less than three g of fat per serving.
"Low Saturated Fat"
Items touted as low in saturated fat have fewer than one g and less than 15 percent of calories from saturated fat per serving
"Low Cholesterol"
Fewer than 20 mg of cholesterol per serving.
"Trans Fat Free"
Fewer than 0.5 g trans fat per serving.
Woman's Day magazine recently published a chart to help me decode label lingo. See if this helps you too.
"May reduce the risk of heart disease" or "Helps lower cholesterol"
The FDA says if eaten regularly as part of an overall healthy diet, this food may help prevent heart disease and/or lower LDL cholesterol. This labeling is usually found on produce and foods rich in whole grains, soluble fiber, soy protein, and/or plant sterols or stanols.
A red heart with a white check mark
The American Heart Association certifies that this item is low in cholesterol, total fat, saturated fat, and trans fat. It has less than 480 mg of sodium and naturally contains at least 10 percent of the daily value for vitamin A, vitamin C, iron, protein, or fiber.
A yellow and black "whole grain" icon that looks like a postage stamp
The Whole Grains Council verifies that this product has at least eight g of whole grains in 1/2 serving. If the stamp reads "100 percent whole grain," then it has at least 16 g of whole grains in one full serving. Three daily servings of whole grains are recommended.
"Low Sodium"
Low sodium foods have fewer than 140 mg per serving.
"Low Fat"
This one has less than three g of fat per serving.
"Low Saturated Fat"
Items touted as low in saturated fat have fewer than one g and less than 15 percent of calories from saturated fat per serving
"Low Cholesterol"
Fewer than 20 mg of cholesterol per serving.
"Trans Fat Free"
Fewer than 0.5 g trans fat per serving.
