Reading Food Labels:
A Weight-Loss Strategy

Most often when I ask a client what they look for on nutrition labels when grocery shopping I’m met with “low-fat,” “low-sodium,” “no trans fat,” and “whole grains.” These are all good places to start, however they’re usually only looking at the front of the product label, not the actual nutrition panel itself. Here’s the thing: Just because a food manufacturer has listed a healthy claim on a product does not mean that product is in fact healthy. Totally confused yet? Who wouldn’t be?! Let me shed light on a few key steps to analyzing food facts and I promise you it won’t seem near as frustrating or time-consuming as you might be thinking it is. And here’s a perk: The better you understand the product you’re consuming, the more likely it is you’ll choose wisely and aid in your efforts to drop unwanted pounds!

Food Label Assumptions to Avoid Making

• Don’t assume that just because the front of the label says “Reduced Fat” or “Reduced-Sodium” it’s automatically the best choice. In order to put these claims on their products, food manufacturers legally only have to reduce the amount by 25% from the original. So if you’re purchasing a product that is originally extremely high in sodium, the reduced-sodium variety may still be pretty insane. It seems like the better option...but perhaps skipping it all together is best.
• Don’t assume the amount of sugar in a product is always from added sugars. We do need to watch our sugar intake and cut back drastically, however some products have naturally occurring sugar, such as milk (lactose). Unless you’re allergic to dairy, you don’t want to stop drinking milk. Fruit is a great example of this point – as they are a source of natural sugar but that doesn’t mean you shouldn’t eat them. Watch for ‘high fructose corn syrup’ or sugar listed high on the ingredients list – this will mean sugar has been added.
• Don’t assume just because a package is small it’s only one serving (i.e.: vending machine snacks). This mistake is a pretty typical one, especially in the workplace around 3 pm. Many times these products can actually contain 2 or 2.5 servings, so to eat the entire package you’ll be at least doubling the nutritional content (also watch for this in your kids’ sports drinks).
• Don’t assume you’re always safe when the product says “0 Trans Fat.” By law, companies only have to list trans fat in the nutrition facts if more than 0.5 grams exists per serving. One way you can figure out if a product contains trans fat is by looking at the ingredients list under the nutrition label. If you see terms such as “partially hydrogenated,” “shortening,” or “margarine,” those are trans fats. Maybe 0.5 grams per serving doesn’t seem like much to you, but if you figure most people over-indulge in their serving sizes (such as with chips or baked goods), that half a gram of trans fat can add up quickly. Step away from the coffee creamer...
  

What Product Packaging Claims and Phrases Actually Mean

The FDA regulates the use of phrases and terms on products. Here are the most common ones we see and what they actually mean:

• “No Fat” or “Fat Free” – Contains less than ½ gram of fat per serving.
• “Lower Fat” or “Reduced Fat” – Contains at least 25 percent less per serving than the original food. An example is reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.
• “Low Fat” – This is actually different than the above and means the product contains less than 3 grams of fat per serving.
• “Lite” or “Light” – Contains 1/3 the calories or ½ the fat per serving of the original version or a similar product.
• “No Calories” or “Calorie Free” – Contains less than 5 calories per serving.
• “Low Calories” – Contains 1/3 the calories of the original version or a similar product.
• “Sugar Free” – Contains less than ½ gram of sugar per serving.
  “Reduced Sugar” – At least 25 percent less sugar per serving than the original food.
• “No Preservatives” – Contains no preservatives (natural or chemical).
• “No Preservatives Added” – Contains no added chemicals to preserve the product, but some of these products may contain natural preservatives.
• “Low Sodium” – Contains less than 140 milligrams of sodium per serving.
• “No Salt or Salt Free” – Contains less than 5 milligrams of sodium per serving.
• “Reduced Sodium” – Contains at least 25 percent less per serving than the original.
• “High Fiber” – Must contain 5 milligrams or more serving. Foods that boast high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high fiber claim.
• “Good Source of Fiber” – The product contains 2.5 grams to 4.9 grams per serving.
• “More Fiber” or “Added Fiber” – Contains at least 2.5 grams more per serving than the original.

The bottom line: Look past the front claim on the food label and turn the product around to really give the nutrition facts and ingredients list a look-over. I promise this gets easier as you know what to look for and what to watch out for, and soon it becomes common practice for you when grocery shopping. Educate yourself and know what you’re putting down your pipes!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.