Read Between the Lines
I get so frustrated when I grocery shop; especially when I am perusing the canned and frozen food aisles. Food manufacturers must assume we are all stupid or at best unable to read and discern the nutritional content on the labels.
It’s criminal really. It can be perceived that food manufacturers are profiting off a society of diabetic, overweight and diseased Americans. Furthermore the FDA has been allowing them to bait consumers by attracting them to foods using words like low fat, lite, healthy grain or high fiber.
Up to now FDA has had minimal requirements in regards to mandating that the package content matches the label.
Change is Coming
Fortunately after 20 years, the FDA is making a move to improve the nutrition facts panel located on the back or side of packaged foods. According to an article written by Carolyn O’Neil, an author and columnist for the Atlanta Journal Constitution, a food label already exists but “hasn’t kept pace with new information in nutrition science and health.”
Although food labels currently include important information regarding calories, fat, sodium, fiber, sugars and several key vitamins and minerals, ‘FDA officials want food labels to be a better guide to help us eat healthier.’
It’s About Time
With obesity rates climbing, “there’s more emphasis on total calories consumed today, so one expected change will be calorie counts printed in larger fonts and bolder type.” Once consumers can see the numbers they will hopefully be able to better discern serving size information.
For example, if you grab a sports drink, or even a soda, the calories per serving might be for a third of the bottle, not the whole thing you just guzzled down.
“Another suggested change is adding a line that lists the amount of added sugars in a product. This is important, for instance, when looking at the grams of sugar in yogurt or other dairy products.”
“The FDA has been working on new guidelines for a decade. A draft of suggested improvements has recently been sent to the White House.” Until the projected changes take place, here are a few tips for savvy label reading:
1. Check the serving size. You may be shocked when you realize you have been eating double or even triple the fat and calories. Make sure you look for the number of servings per container. For instance, what looks like one serving of chips in a handy bag containing ½ air, is really enough for 2 to 2 ½ people.
A small can of chicken serves 2½ people. A box of wheat thins serves 10 people which are about 6 crackers per serving. Do the math—scarf down a few extra servings a day and you have potentially consumed 400-500 extra calories and 20 grams of added fat.
2. Beware of sodium content. I’ve shared with you before about the dangers of consuming excessive amounts of salt. Next time you purchase soups, frozen dinners, canned vegetables and the like, you may want to consider low sodium varieties. You may spend a few more cents, but it will be worth the health benefits. Look for sodium content of 10 percent or less on labels. Consuming any more than that on a regular basis puts you at risk of increased blood pressure, hypertension, heart disease and bloating.
3. Look at the ingredients carefully. If the first two to three ingredients include white flour or sugar and it’s not a candy bar or a cookie-DON’T BUY IT! Many cereals, for instance, that claim to be whole grain or whole wheat may only have trace amounts.
Ingredients are listed in order from greatest amount to least amount so you know if flour is listed before a whole grain product, the package claim is bogus. The same is true for labels that claim they are low in sugar and fat. Sometimes it is just lower in comparison to other products but still not low enough to be a healthy choice.
4. Skip foods that have more than 10 ingredients. If you can’t pronounce it, don’t buy it. Go as natural as you can, which means shop the perimeter of the store. Fruits, vegetables, cheeses, yogurts, fiber rich breads, lean meats, fish, etc. are foods found at the outer walls of the store. They have fewer ingredients and are considered “whole foods” as opposed to chemically processed varieties.
5. “Light or lite” can mean color. READ.
6. Look for labels that include more fiber, vitamin A, C, calcium and iron. Most Americans don’t consume enough of these important vitamins, minerals and nutrients.
7. Remember, the law is on your side. “Heart healthy” claims on labels ARE tightly regulated by the FDA and must have some validity.
If you are the shopper in the family, be thorough and wise. Don’t settle for foods because they are convenient. Ask questions, research product content and, until the FDA approved label changes are implemented, read between the lines.
For questions or comments email: suzannemcginnis@me.com