Label Reading and Information you Need When Grocery Shopping!

Did you know that only half of food shoppers read nutrition labels? We know that reading the labels and understanding them can be two very different things. Food labels are confusing and food labeling regulations are very complicated. In order to make better food choices, you need to be informed and educated.  I am constantly urging my clients to educate themselves to be a better food consumer.   What are Nutrient Intake Standards and where did they come from? Here is a look at the main ones: RDA – Recommended Dietary Allowances – published by the Food and Nutrition Board of the U. S. Institute of Medicine (IOM) in 1943. It has been revised every 5 to 10 years as new information is available. These are now a subcategory of the Dietary Reference Intakes (DRI). DRI – Dietary Reference Intakes - introduced in 1997 when the Institute of Medicine (IOM) determined different levels were needed during different life stages and genders.   DV - Daily Values – these are designed by the U. S. Food and Drug Administration and are required on food labels.  DVs have two subclasses:   DRV – Daily Reference Values  - these are intended to apply to people 4 years and older as well as apply to diets of 2,000 and 2,500 calories. RDI – Reference Daily Intakes - these apply to essential vitamins and minerals, with four sets that apply to infants, toddlers and people 4 years and older.   Why is there no DV for trans-fats and sugar?  The IOM advises consumers to keep trans-fat intake as low as possible and to keep sugars to no more than 25% of total caloric intake. Food Label Reading Tip - Always note serving sizes and the number of servings per container.  A label on a 20-ounce bottle of soda may state there are 120 calories per 8 ounce servings, but there are 2.5 servings in that bottle.  Missing this detail is the most common mistake made by consumers.

Other Important Food Labeling Terms Gluten Free – this label means the food does not contain: Any type of wheat, rye, barley or crossbreeds of these grains; Any ingredient derives from these grains, or 20 parts per million of gluten. Natural – BEWARE – this means nothing!  High Fructose Corn Syrup is labeled as all natural.  There are no official standards or definitions for the label Natural.   Organic – Get ready – this is long list and you need to know what all these terms mean.  First of all the FDA has official definition for organic.  The Department of Agriculture has established the meaning and the standards that products must meet in order to be labeled organic. Organic products must meet the following requirements: Must be produced without excluded methods – such is genetic engineering, ionizing, radiation or sewage sludge. They must be produced per the National List of Allowed and Prohibited Substances. They must be overseen by the USDA National Organic Program – authorized certifying agent, following USDA organic regulations.   The 3 types of organic labels and what they mean: 1 - 100% Organic – All ingredients must be certified organic. Any processing aids must be organic. Product labels must state the name of the certifying agent on the information panel. 2 - Organic –  All agricultural products must be certified organic except where specified on the National List. Nonorganic ingredients are allowed per the National List may be used, up to a combined total of 5% of nonorganic content. Product labels must state the name of the certifying agent on the information panel. 3 - Made with Organic Ingredients –  At least 70% of the product must be certified organic ingredients. Any remaining agricultural products are not required to be organically produced, but they must be produced without excluded methods. Nonagricultural products must be specifically allowed on the National List. Product labels must state the name of the certifying agent on the information panel. In my opinion, the most important part of the food label is the ingredient list.  How do you interpret this list?  First, note that ingredients in food are listed in decreasing order by their weight in the product.  This means that ingredients at the top of the list are most plentiful.   If a product claims to be whole grain – then whole wheat flour (or another whole grain) should be the first ingredient on the list.   Beware of Multigrain foods.  This label simply means there is the presence of different grains in the product.  Many multigrain bread products add caramel coloring to make them look whole-wheat.  They also do not contain nearly as much dietary fiber as the whole grain counterparts. Beware of hidden sugar in your foods!  Sugar may be down in the ingredient list – however there are many forms of sugar and they can all add up to be the number one ingredient.   Also, if you ever have question, please do not hesitate to all or me!  Sincerely, Your health coach, Ally Reference – Idea Food and Nutrition Tips – November December 2013 ACE Lifestyle and Weight Management Manual Second edition

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Are you Suffering from Portion Distortion?

Most people gain weight because they are eating the wrong foods.  Portion size plays a bigger role in weight gain and weight maintenance.  People in today’s society have lost touch with what a portion size really looks like. This is partially because restaurants are now serving super sized portions and have servings large enough to share.  A large French Fry order at McDonalds in France is the size of a medium ordered here in the United States.  Even packaged foods have distorted portions. According to the CDC, portion sizes of ready-to-eat foods have slowly ballooned in size over the past 40 years.

Research has shown that when people are served large portions, they eat more.  Here are some tips to help you control your serving sizes.

Use Portion Control Plates
Portion control plates take the guesswork out of how much to put on your plate. Each plate is partitioned into slots. There are two slots for protein and starch and a larger slot for vegetables. A study carried out at the University of Calgary showed that people who used these plates lost significant amounts of weight. They’re a good tool for familiarizing yourself with portion sizes and how much you should put on your plate. In addition, they help you make better decisions about the composition of what you eat.  It takes practice and training your eye to learn the proper portion sizes.

Weigh Your Food

If you are not sure what a serving size is or looks like, get a kitchen scale and weigh your food before eating it. Over time, this will teach you to recognize what a portion size really looks like. Doing  this consistently for a few weeks will help you recognize when you’re eating an over-sized portion. Use the scale to fine tune your ability to eyeball portion sizes.

Become Skilled at Reading Labels

Food labels are tricky. When you buy a beverage or a snack, you might think you’re getting a single serving, but this isn’t always the case. Always check the number of servings before eating a “single-serving” snack. In some cases, there are two or even three servings in the bag or bottle. If this is the case, when you eat the entire bag you’re getting two to three times the calories listed on the label. Be a savvy label reader and know how much is in the package before tossing it in your mouth.

Always plate your food, even snacks!

When you eat a snack, remove an appropriate portion from the bag or box, and put the remainder away. If you eat from the container, you’ll end up eating more especially if you’re snacking while working on the computer or watching television. Do this with fruit as well. 

Control Portions When Eating Out

• Ask the server to box up half of your meal to take home before you even start eating, or see if you can order a half-portion instead.
• Be more portion savvy when you’re dining out or eating at home and you’ll have fewer problems controlling your weight.

Reference:

Centers for Disease Control. “Do Increased Portion Sizes Affect How Much We Eat?”

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