So many food choices are readily available that it is often
difficult to decide which products are healthy and which ones
are better left alone. Although food manufacturers have tried
to make the decision easier by including food labels on their
packages, these labels can be confusing and misleading. In addition,
nutrient and health-related claims are now being included on
the labels, adding to the confusion. The following are condensed
charts of key terms and health claims that will help you to better
understand the products that you are purchasing and make more
informed choices.
| Nutrient Claim |
What it really means… |
| Calorie free |
Less than 5 calories per serving |
| Low calorie |
40 calories or less per serving |
| Fat free |
Less than 0.5 grams of fat per serving |
| Low fat |
3 grams or less of fat per serving |
| Low saturated fat |
1 g or less of saturated fat per serving & 15% |
| Cholesterol free |
Less than 2 mg of cholesterol per serving |
| Low cholesterol |
Less than 20 mg of cholesterol & 2 grams of fat per
serving |
| Sugar free |
Less than 0.5 grams of sugar per serving |
| Salt or sodium free |
Less than 5 mg per serving |
| Very low sodium |
35 mg or less sodium per serving |
| Unsalted |
No salt was added during processing. May not be sodium
free |
| Good source of... |
Provides 10% to 19 % of the daily value of a specific nutrient |
| Reduced |
25% less of a nutrient or calories than the regular product |
| High in... |
Provides 25% or more of the Daily Value for a nutrient |
| High fiber |
5 or more grams of fiber per serving |
| Lean (meat, fish & poultry) |
10 grams of fat or less, 4.5 grams of saturated
fat & less than 95 mg cholesterol per 3.5 oz. serving |
| Light |
Contains 1/3 less calories or 1/2 the fat per serving or
50% less sodium |
| Enriched or fortified |
Food product has been nutritionally altered so that a serving
will provide at least 10% more of a nutrient than the regular
food |
| Healthy |
Decreased fat, saturated fat, sodium and cholesterol & at
least 10%
of the daily value for vitamins A & C, iron, calcium & fiber |
| Health Claim |
Target Disease |
| Calcium rich foods may help prevent osteoporosis |
Osteoporosis |
| Low in sodium |
Hypertension |
| Low in saturated fat and cholesterol |
Heart Disease |
Fiber rich foods, such as fruit, vegetables and
whole grains
may reduce the risk... |
Cancer and Heart Disease |
Source: The American Dietetic Association, US Food and Drug
Administration
