Food labels tell us what is in the food we are eating. This is from the FDA to guide consumers in buying healthy food. What we are getting isn’t necessarily the truth. FDA is influenced by big business. Yet with pressure, the FDA can represent you and me, John and Jane Q Public.

Let’s look at what is on a label. I haven’t figured out how to import a picture into my blog, so I will tell you what is on a label.

The first words are “Nutrition Facts”.

Next is serving size (like 1/2 cup) and Servings per Container (4).

The next listing is the Amount Per Serving: Calories and Calories from Fat.

Next in the listing includes Fats (saturated fat and trans fat), cholesterol, sodium, total carbohydrate (dietary fiber and sugars) and lastly, protein. Across from each of these items is the % Daily Value (DV) which is based on a 2,000 calorie diet.

Total Fat (example 3 grams and 5% DV). This item will be broken down into saturated fat grams and trans fat grams.

Cholesterol and sodium are next.

Total Carbohydrate (example: 13 grams  4%DV). Carbohydrates are broken down into dietary fiber.

Protein is last.

Next is the list of vitamins in % of DV. Underneath this is a list of percent of daily values based on 2,000 calorie diet. This is on a current food label. (I don’t necessarily agree with this list). On a 2,000 calorie diet you want to eat less than 65 grams of total fat 20 grams being saturated). Keep cholesterol under 300 mg. Sodium (salt) needs to be less than 2,400 mg. Total Carbohydrates should be less than 300 mg with fiber up to 25 mg per day.

Finally they list the ingredients in descending order used in the product.

All of this sounds good. However, food labels are very misleading. It can be very difficult for the average person to understand food, healthy and labels that misrepresent a product. For heaven sakes, we were brought up to think that baby formula (man made) is better than breast milk (natural).

The Center for Science in the Public Interest came out with a report “Food Labeling Chaos, The Case for Reform” in 2009. You can get this report from Dr Mercola’s web site.

So what are some of the items included in this report? Today, let’s look at 2 items serving size and ingredient.

Serving size. Do you think that a 20 ounce bottle of soda pop is a serving? Well actually a cup or 8 ounces is a serving.  There is a 100 calories in a serving of soda pop. But if you drink up the entire bottle you have consumed 240 calories. This commission wants to label the total calories in a package.

Ingredients like sugar.  Sugar comes in many names like sugar, corn syrup, high-fructose corn syrup and white grape juice concentrate.  Often the sugars are separated so that it is more difficult for the consumer to figure out how much sugar is in the product. Requiring that all the sources of added sugars be grouped together will give consumer a better idea of the total sugar content.

If you are interested in serving sizes? Would you like a F”REE report that includes success tips for weight loss and interesting information on serving sizes in 2010 verses 1980? Click here for your free report. Here is to a new healthy you, one healthy choice at a time.

Blessings, Mary Pat

Offered by Mary Pat FitzGibbons RN MS