By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County

Have you ever wondered about the difference between “reduced fat” and “low fat?” Or does “calorie free” on a label really mean no calories? The Food and Drug Administration has strict guidelines on how these food label terms can be used. Here are explanations of the most common claims:

• Low calorie: 40 calories or less per serving.
• Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
• Low fat: 3 grams or less of fat per serving.
• Reduced: At least 25 percent less of the specified nutrient or calories than the usual product.
• Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving.
• Calorie free: Less than five calories per serving. This means that many “calorie free” foods may actually have 4 calories per serving. Four calories is such a small amount, but if you eat the whole box, you will be getting many more calories than you intended.
• Fat free/sugar free: Less than one half gram of fat or sugar per serving.
• Low sodium: 140 milligrams or less of sodium per serving.
• High in: Provides 20 percent or more of the daily value of a specified nutrient per serving.

When consumers ask me about the health benefits of certain foods, I direct them to the nutrition facts label first. Do you check the label? I encourage you to start reading one label a day of something you eat. Nutrition labels can be confusing, even for those who have experience reading them, but the information they provide is so important. Watch for some upcoming label changes to help make them easier to read.

Here are some label reading tips:

Start with the serving size for the number of servings in the package. Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label. Next, check out the total calories and fat. It’s smart to cut back on these if you are watching your weight. Next, I check the carbohydrates and sugars. If you are diabetic, these numbers really help you to plan your meals. If you are not diabetic, these numbers are still important to consider.

I then check the fiber and percent daily values. Use the DV to help evaluate how a particular food fits into your daily meal plan. This is an average based on a 2,000 calorie diet, so if you eat a diet with a different calorie limit, you need to adjust these values. Nutrient needs differ from person to person so be sure to check with your doctor to determine your nutrient needs. Last, I check the ingredient list. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This is particularly helpful to those who have food allergies or sensitivities.

Enjoy reading your labels this week. You might learn something new about your favorite foods.