Coming to Terms with Food Labels
Coming to Terms with Food Labels
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
Most consumers wish to adopt healthier, environmentally helpful buying practices. Food labels should help make that happen, but they don't always deliver. One or two well-placed words on a food label, such as "healthy" or "natural," may woo you toward a purchase. But not all those catchy claims are meaningful. Consider the front of a package as a conversation starter. Let it pique your curiosity. Then, dig further for the full story behind the headline. Labels start the conversation; it's up to us to join in. The more you know about the terms that follow, the better choices you can make.
Healthy
Healthy means a product is limited in total fat, saturated fat, cholesterol and sodium and is a good source of at least one important nutrient as defined by the Food and Drug Administration (FDA). After nearly 30 years, the FDA is currently revamping this outdated definition to be more in sync with current nutrition science. This helpful change means criteria will differ depending on the type of food, as opposed to what has been a blanket rule for all foods.
Until new definitions are in place, one can best understand how healthy is applied to food by reading ingredient lists. Seek out recognizable, less-processed ingredients. Look at the Nutrition Facts label and read the Daily Value percentages. A Daily Value of less than 5% (that is, less than 5% of what you should get in a day) means the product is "low" in that nutrient. Percentages greater than 20% indicate that the food is "high" in that nutrient. Nutrients like saturated fat, added sugars and sodium are important barometers for measuring the healthfulness of a food.
Natural
The FDA defines natural (or all natural) as a food containing nothing artificial or synthetic that would not normally be expected to be in it. It does not address how a food is grown or the level or techniques used in processing it. It does not mean the food is organic or healthier than foods not labeled natural. Ingredient lists can help you make good picks.
The United States Department of Agriculture (USDA) governs meat labeling. In addition to the FDA's natural definition, meats must be "minimally" processed such that the processing doesn't fundamentally alter the product. At Kowalski's, the term natural has more substance. Our term Naturally Raised means no growth hormones, growth stimulants or antibiotics are ever administered to the animals; our producers practice humane treatment policies; and our meats are sourced from small, local family farms whenever possible.
Organic
The USDA's definition of organic is based on how a food is grown (including soil quality, pest control and weed management), how it's produced (such as how animals are raised and the use of additives in farming practices) and how it's processed. Unlike natural, the term organic is highly regulated, with detailed criteria and certification available from the USDA. There are varying degrees of organic-ness:
- 100% organic – The entire product contains solely certified organic ingredients.
- Organic – At least 95% of the product is comprised of certified organic ingredients, with the remainder being ingredients approved for use in organic foods.
- Made with organic ingredients – At least 70% of the product is comprised of certified organic ingredients, with the remainder being ingredients approved for use in organic foods.
Regenerative Organic Certified products meet even higher standards for soil health, animal welfare and fairness for farm workers.
Non-GMO
Soybeans, corn, sugar beets, potatoes and canola are common GMO (genetically modified organism) food crops in the U.S. They are used as ingredients themselves or to create a multitude of ingredients used in a variety of other foods.
Foods sporting the Non-GMO Project Verified seal have been made without the intentional use of genetically engineered ingredients and have been tested to ensure compliance. Labels making a non-GMO claim without the verified seal require more legwork on your part to learn from the producer or manufacturer how they determine the lack of GMO ingredients in their foods. Organic foods, by definition, never knowingly contain GMOs.
Sustainable
There are no universal standards on terms pertaining to sustainable or regenerative practices or other environmental stewardship, so several label claims exist in this space:
- Fair Trade Certified – Criteria focus on social, environmental and economic standards, including safe working conditions, environmental protections and fair pay for farm workers.
- Certified Humane Raised & Handled – Annual evaluations ensure animals are raised in a thoughtful, positive environment.
- Food Alliance Certified – Food comes from farms and manufacturers that meet standards on pesticide use, soil and water conservation, animal welfare and fair working conditions.
- Demeter Certified Biodynamic – This certification adds to the USDA's organic standards with attention to biodiversity and ecosystems.
Made with Real (or Whole) Fruit
Read ingredient lists to understand which fruit is used and in what form. Ideally, whole, nutrient-rich fruits are listed. Inexpensive fruits like grapes, pears and apples are often used in made with real fruit products and are less nutritious than other fruits. Fruit purées, juices and concentrates are highly processed and should be considered sugars, not beneficial fruit.
Plant-Based
Foods labeled plant-based suggest that they consist of fruits, vegetables, grains, beans, nuts, seeds or other plant-derived ingredients, but the claim doesn't necessarily mean a product is good for you or good for the environment. Check ingredient lists to assess the wholesome nature of what's in the product. Plant-based foods can be highly processed and may or may not be environmentally friendly.
Superfood
There are no regulated criteria for this term, but the consensus is that superfoods provide big nutrition and health benefits. Many more foods meet that description than just the handful we hear about, such as goji berries or blueberries. Every whole fruit or vegetable, whole grain, nut, seed and bean deserves a superfood crown, as do plenty of meats, poultry, fish and dairy foods.
Good Source/Excellent Source
When a label states it is a good source of a particular nutrient, the food must contain, in a single serving, 10-19% of the Daily Value (recommended amount we should eat) for that nutrient. Excellent source (or the words rich in) on a label means the food contains 20% or more of said nutrient.
Light (or Lite)
One would think that foods labeled light would have fewer calories, fat or sodium. They can, and there are rules around using the term light when applied to these foods. However, manufacturers could instead be referencing a lighter texture, color or some other non-nutritional quality in a product. Buyers may have to compare Nutrition Facts labels between the regular version of a product and its "light" counterpart to understand the differences.
