Coming to Terms with Food Labels: Part 2
Coming to Terms with Food Labels: Part 2
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
Last month, Kowalski's Nutritionist Sue Moores, R.D, M.S., gave us a breakdown of some catchy claims and terms you might find on packaged foods. Understanding what is in the food you buy and what some producers mean by certain terms on their labels is easier when you have Sue to explain it to you! This month, she's continuing the conversation:
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. Even 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.
