Ever glanced at food labels and wondered what terms like “low sodium” or “sugar-free” actually mean? Understanding these claims is key to making informed choices for you and your family. When you see “low sodium,” it means the food contains less salt than usual, which can be beneficial for heart health. “Sugar-free” indicates the product doesn’t have regular sugar, but it might include alternative sweeteners that could affect your energy differently.

Decoding food labels is like being a detective. You need to scrutinize the details to make the best choices for your diet. So, next time you’re shopping, take a moment to understand what those labels are really saying. Your body will thank you!

Label Lingo Explained

Food and supplement labels can seem like they’re written in a secret code, but understanding them is crucial for making healthy decisions. The FDA breaks down food labeling into three main types of claims:

1. Nutrient Content Claims
   These claims tell you about the amount of a particular nutrient in a food item. Here are some key terms:
   • Free: Indicates a very small amount of the nutrient. For example, “sugar-free” means less than 0.5 grams of sugar per serving.
   • High: Means the food is packed with that nutrient. For example, “high in fiber” means it contains a significant amount of fiber.
   • Low: Signifies a small amount of the nutrient. For example, “low sodium” means no more than 140 milligrams of sodium per serving.
   • Reduced/Less: Shows that the food has at least 25% less of the nutrient compared to the usual version. For example, “reduced fat” means it contains at least 25% less fat than the standard version.
2. Health Claims
   These claims link a food to a health benefit, based on scientific evidence reviewed by the FDA. For instance, “helps maintain a healthy heart” implies that the food supports cardiovascular health. The FDA ensures these claims are not misleading and are supported by research.
3. Structure/Function Claims
   These claims describe how a nutrient affects the body’s normal functions. For example, “calcium builds strong bones” explains that calcium supports bone health. Unlike health claims, structure/function claims don’t require FDA pre-approval, but companies must have evidence to back them up and inform the FDA when using them.

Reading Between the Lines

Understanding food labels involves piecing together the whole picture, not just focusing on individual claims. Here’s what you need to know:

• Low
  • Low fat: No more than 3 grams of fat per serving.
  • Low sodium: No more than 140 milligrams of sodium per serving.
  • Very Low Sodium: No more than 35 milligrams of sodium per serving.
  • Low calorie: No more than 40 calories per serving.
• Free
  • Fat-free: Less than 0.5 grams of fat per serving.
  • Sugar-free: Less than 0.5 grams of sugar per serving.
  • Gluten-free: Contains fewer than 20 parts per million of gluten.
  • Sodium-free: Less than 5 milligrams of sodium per serving, with no added salt.
• Reduced or Less
  • Reduced calorie: At least 25% fewer calories than the standard version.
  • Reduced or less sugar: At least 25% less sugar than the usual version.
  • Reduced or less fat: At least 25% less fat compared to the standard version.
  • Reduced or less sodium: At least 25% less sodium than the normal version.
• No Added
  This means that the manufacturer didn’t add extra amounts of that ingredient during processing, although it might still be present naturally.
• Good Source
  If a food item provides 10-19% of the daily value of a nutrient, it is considered a good source of that nutrient.
• Excellent Source
  If it provides 20% or more of the daily value, it’s classified as an excellent source.
• Whole
  The term “whole” generally means the food is minimally processed and doesn’t contain extra additives.

By understanding these labels and claims, you can make more informed decisions and choose foods that best meet your dietary needs. Next time you’re shopping, remember to look beyond the surface and read the fine print to make choices that truly benefit your health.