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New
Food Labels
Reading
the fine print
Over
the past year we've bid a none-to-fond farewell to the confusing—and
sometimes misleading—old nutrition labels on packaged food.
In their place are new Food and Drug Administration (FDA) designed
labels that tell us more of what we need to know in a form we can
understand.
The labels were designed to be easy to understand, so you don't need
me to walk you through. But there are a few things you might not know
about them that can help you use the information more effectively.
The percentages of "Daily Value" on the labels are based
on a 2,000-calorie-per-day diet. That's about right for a person weighing
140 pounds; if you weigh more or less, you may need to adjust. The
chart at the bottom of the label shows values for 2,000 and 2,500 calories;
the latter is better for a 180-pound man.
By far the most important section of the label is the one that tells
you about fat. The total fat daily value is set for 30 percent of calories,
which should be your maximum. Closer to 20 percent would be better.
And keep the saturated portion as low as you can.
Neither sugar nor protein have daily-value percentages; only grams
are listed. Sugar certainly isn't in the category of saturated fat
as a no-no—unless you're diabetic—but you'd be better off
getting your carbohydrates elsewhere. Most Americans do eat plenty
of protein, so the FDA doesn't list a guideline. For your information,
though, unless you're on a special diet, 60 to 90 grams is about right.
If you pay attention to the vitamin and mineral percentages, you're
going to discover how hard it is to meet the daily values eating packaged
food. Fresh fruits and vegetables will help you make your goals.
You may also have read that labels now have to use certain words more
carefully. For example, a product that is "light" or "lite" must
have at least one-third fewer calories or half the fat of its "heavy" counterpart. "Lean" meat
must have less than 10 grams of fat and "extra lean" must
have less than 5 grams. Other words such as "free," "high," "more," "low," and "good
source" also really mean something.
These are really helpful standards, but it's important to understand
that they don't go beyond the grocery store. Restaurant menus remain
unregulated. So when dining out, you still need to be wary of the charge
of the "lite" brigade.
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