Label Snob: Decoding Food Labels
Calories.
Sodium.
Fat free.
Light.
Sometimes looking at a food label leaves me more confused than not looking at it at all. What’s the difference between fat free and light? Mono and diglycerides what?! Low fat, less fat, saturated fat free, low calorie, reduced calorie huh?!
It’s great to be in the habit of reading your food labels and actually knowing what you are about to put in your mouth. ”Lite” and “light” foods may not be the same light you are thinking. It could simply be light in color, texture or flavor.
Here are some more tips that will make that blur of food label terms more clear…
Low fat: 3 grams or less of fat per serving
Less fat: 25% or less fat than the comparison food
Fat free: Less than 0.5 grams of fat per serving with no added fat or oil
Saturated fat free: Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
Cholesterol free: Less than 2 mg cholesterol per serving and 2 grams or less saturated fat per serving
Low calorie: 40 calories or less per serving
Low Cholesterol: 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
Reduced calorie: At least 25% fewer calories per serving than the comparison food
Sugar free: Less than 0.5 grams of sugar per serving
Low sodium: 140 mg or less per serving
Also, here are some familiar ingredients you’ll find in popular foods…
Mono and Diglycerides: An incomplete fat with no caloric impact since usually only a small amount is used. This is a common food additive that increases the shelf life of food. Think peanut butter.
Inulin: This is a form of soluble fiber. It’s often found in natural food like bananas, onions and asparagus. It promotes healthy bacteria in your digestive system.
Xanthan Gum: This ingredient is often added to help ingredients blend and is also used as a thickener. It’s often found in salad dressings.
High Fructose Corn Syrup: This is typically used as a sugar substitute found in highly processed foods. Most popular in soda, yogurts and cookies.
Urban Girl Fitness Quote of the Day:
I eat merely to put food out of my mind. ~N.F. Simpson
