Nutrition Facts, thank goodness, are on practically everything in the store nowadays. Today, in Part 2 of the Shop Smarter series, each line of the label is broken down for you. Once you learn how to read the information on the package and, more importantly, interpret it, you can make better and more informed choices about what you are purchasing and feeding your family.
This line reflects the amount that the average person eats at one helping. Serving size is expressed in kitchen terms – cups, spoons, slices, and also in grams. Serving size is set by the F.D.A., not by the manufacturer, for all similar products (e.g., all yogurts) so you can make comparisons without having to do a lot of math. But be aware that your average serving may be more or less than this amount.
The next line tells you how many servings the package contains, enabling you to compare similar products on the basis of cost per serving. Multiply this number by the serving size and it should equal, or come close to, the total volume of the package.
This line tells you the number of calories per serving. Remember to adjust this (and other nutrient amounts, too) if your idea of a serving size is different from that stated on the package. If a half-cup serving has 50 calories, but you usually eat a one-cup serving, you’ll be getting 100 calories. When shopping, compare the nutrient values to the total calories of the same size serving of each food. For example, a cereal that contains four grams of protein in a 100 calorie serving would be more nutritious than a cereal listing two grams per 100 calories. Also, a food listing four grams of protein in 100 calories would be less nutrient-dense than one listing three grams of protein in a 50 calorie serving of the same volume.
This line tells you how many calories in each serving are from fat. Use this and the “Total Fat” line below to decide if the food fits your goals for fat consumption. If this food gets a lot of its calories from fat, you’ll want to eat it sparingly or not at all.
This section tells you what percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is in each serving, based on a 2,000 calorie per day diet. If you eat more or less than 2,000 calories, adjust this value proportionally. The average woman (non-pregnant and no-lactating) needs about 2,000 calories per day. The average man needs around 2,500 to 2,800. An athlete may burn between 3,000 to 4,000 per day. These daily values are for adults and children four years of age or over. These values cannot be applied to infants or children under four.
This line tells you how many grams of fat is in one serving and what percent this is of the recommended daily value (DV). For example, “Total Fat 1 gram, 2 %” means that one serving would contain one gram of fat and two percent of the total recommended daily intake of fat.
This subheading under “Total Fat” tells you how much of the fat in each serving is saturated fat and what percent this is of your daily recommended value (DV). Current nutritional recommendations are that less than one-third of the fat in your diet (less than 8% of your total daily calories) should come from saturated fat.
Trans fat When you read a nutrition label remember that companies are allowed to list the amount of trans fat as “0 grams” if it contains less than .5 grams of trans fat per serving. This means that your food can contain some trans fat even if the nutrition label says “0 grams” per serving. Always check the ingredient list for trans fat, which may be listed as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.” Trans fat is usually found in commercially prepared baked goods, fried foods, snack foods and margarine.
This line tells you how many milligrams of cholesterol and what percent this is of the recommended daily value.
Total carbohydrate: Tells you how many grams of carbohydrates are in each serving and the percentage of the Daily Value this represents. This number includes starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives. The following three carbohydrates all add up to the total carbohydrate value.
Dietary fiber: This figure represents the number of grams of fiber in each serving.
Sugars: This figure represents the number of grams of added sweeteners, which may appear in the ingredients list as: sugar, corn syrup, honey, brown sugar, and so on.
Reading between the lines.As a general guide, the greater the discrepancy between “total carbohydrates” and “sugar,” on the label, the more nutritious carbohydrates the food contains. This means that the package contains more of the food’s natural sugars than added sugars. The closer the number of grams of “sugar” is to the “total carbohydrates” in each serving, the closer the food gets to the junk quality.
This line tells you how many grams of protein are in each serving. You will notice that the percent DV is missing from the protein label because protein insufficiency is not generally thought to be a problem. The average daily protein requirement for most people would be between 50 and 75 grams a day. So, a serving that contains three grams of protein would give you around four to six percent of the DV for protein.
This list includes the percentage of the recommended daily allowance for vitamins A and C, calcium, and iron in each serving. The food may provide significant amounts of other vitamins and minerals, which may also be listed, though not required by law.
The ingredients list tells you, usually in fine print, what ingredients the food contains. These are listed in order, starting with the ingredient found in the largest amount, by weight, and progressing to the ingredient present in the smallest amount. The ingredients list may be the most important information on the box to someone with food allergies or to a parent wary of the effect of food colorsor preservatives on a child’s behavior. Here you can find out if a food contains eggs, soy, milk, corn, or whatever you must avoid eating. It’s important, even critical, to know the lingo. Casein, caseinate, lactalbumin, whey or whey solids are all derived from cow’s milk, though their names don’t reveal this. Albumin comes from eggs. Dextrose and glucose may originate in corn. Hydrolyzed vegetable protein starts with soybeans, and some of the products used to thicken or stabilize food texture, such as acacia gum, are legume products.
Pay attention to where and how various kinds of sugar are included on the ingredients list. Use your good sense. Ketchup, for example, should contain mainly tomatoes. Tomatoes, not sugar, should be first on the ingredient list. A cereal in which sugar is the first, second, or third ingredient, would certainly be less nutritious than one in which two or three types of grains are listed before the sugar.
The labeling on food packaging can be confusing and unfortunately misleading for most of us. I always say reading labels is important but if you don’t truly understand what you are reading what’s the point? Because of this I have decided to do a 3-part series on deciphering food labels so you can make healthier food choices for your family during your next trip to the supermarket (which if you are anything like me will that will probably be later today). It may take a little time at first but soon you will become a pro at weeding out the junk.
First up – The taunting front of package come hithers:
Consider the word “pure.” Everyone wants to eat food that’s pure. You would not want to put contaminated food into your body. But “pure” has no regulated, agreed- upon meaning in food labeling. It tells you nothing about what’s in the package that perhaps should not be there.
“Natural” is probably the least trustworthy of all the label terms. While the term “natural” sounds appealing, it really says little about the nutritional quality of the food, or even its safety. In reality, “natural” is empty of nutritional meaning. Consumers believe that “natural” means the food is pretty much as Mother Nature grew it, but this is seldom the case. And even then, “natural” is not the same as nutritious, or good for you. The fat marbling in a New York strip steak is “natural,” but it’s not good for your arteries.
“Made from” simply means the food started with this product. For example, the claim “made from 100 percent corn oil” may be technically correct, yet it is misleading. Consumers are led to believe they are eating 100 percent corn oil. They think of fields of corn under a clear blue Iowa sky. But a lot can happen to corn oil before it gets to the grocery store. The label really means the processor started with 100 percent corn oil, but along the way may have diluted or hydrogenated it, changing it into a fat that will clog your arteries, not one that flows free and golden. Another common label lie is “made from natural…” This simply means the manufacturer started with a natural source, but by the time the food was processed it may be anything but “natural.”
“Made with real fruit“ is a good example of a misleading claim. The law does not require the label to say how much real fruit is in the product. This boast is particularly prevalent in snacks for children, which may contain a grape or two in a snack that is otherwise mostly sugar. “Made with whole grains” is another little, “white” label lie. The consumer is led to believe that this is a whole-grain cereal or waffle, yet the package label is not legally required to say how much “whole grain” is in the product. Its main ingredient could be refined flour with just a small amount of whole wheat added. So, the food won’t contain all the fiber and other nutrients associated with whole grains. “Made with vegetables” is another misleading term, which sounds healthy, but says nothing about how much nutrition is really in the box.
Understand the real meaning of “fat free” on a label. For example, suppose a food is labeled 95 percent “fat-free.” This means that five percent of the total weight of the food is fat, (which may not seem like much), yet a single gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates. Five grams of fat in 100 grams of ground or dark-meat turkey represents one-fourth of the calories in that serving.
“Enriched” is a tip-off that something bad was done to the food, requiring another process to put some of the good stuff back in. Enriched flour or enriched white bread are not as healthy as their whole wheat counterparts.
Beware of fruit “drinks,” which may contain little or no real fruit juice. Look at the ingredients to find out what’s really in there. “Drink” on the name of the product tells you that it is not 100 percent juice. It may, in fact, be mostly sugar and water, with added vitamin C. This enables the manufacturer to say the product is “high in vitamin C,” even if it’s a long way from being real orange juice.
The terms “organically grown,” “organic,” pesticide-free,” “all natural,” and “no artificial ingredients” say very little about the nutritional value or safety of the product. Trust only labels that say “certified organically grown.” These are the only words that mean the food was grown without chemical fertilizers and pesticides, in soil free of these substances.
Part 2 – ‘Dissecting Nutrition Facts’ will post next Tuesday.
I have been having a horrible time this spring keeping the bugs off my kids. They are both completely riddled with various bug bites and it is so maddening. Their poor little ankles look like they are straight out of a trailer park. In years past, I could have just brought them back inside but now that they are older being constantly outside is necessary for burning at least some of their endless energy.
Because I just can’t tolerate spraying them down with large amounts of toxic chemicals I have gone in search of more natural bug repellents. Here are some very helpful tips to protect you and your little ones throughout bug season…
When you’re outdoors, strive to wear light-colored clothing. Many mosquitoes use their vision to locate targets from a distance; dark clothing and rich foliage are prime attractants.
Whenever practical, try not to be outdoors for long stretches at a time when you are hot. You release more carbon dioxide when you are hot, and carbon dioxide is a major attractant of mosquitoes.
Try not to be outdoors after an intense workout. Vigorous exercise can result in significant lactic acid build-up in your muscles, and lactic acid is a strong attractant of mosquitoes.
Burning citronella incenses at the table is, in fact, a double-protection against insect bites since mosquitoes and gnats detest the smell of citronella and smoke. Avoid serving bananas as part of your dinner course since most insects adore this sweet-smelling fruit.
Don’t eat salty foods. Eating salty foods can cause you to produce higher-than-normal amounts of lactic acid.
Wipe off perspiration on a regular basis. Perspiration attracts mosquitoes via thechemicals contained within. Perspiration increases the humidity around your body, which also attracts mosquitoes.
If possible, stay away from pools of water. Even mud puddles and moist plants attract mosquitoes.
Start planting! Rosemary, marigolds, lemon grass and lavender are all natural mosquito repellents. Growing these plants in your backyard or garden will give you a double benefit – freedom from mosquitoes and a beautiful, colorful garden.
Multiple studies reported that taking vitamin B1 supplements starting in April throughout the summer is a proven way to make you less prone to getting insect bites.
Stay away from DEET containing bug sprays since they have been reported to be quite toxic if used regularly covering larger parts of the body or on children. Try using naturally based insect repellent sprays instead containing citronella, lemongrass, peppermint and vanilla oils for worry-free and effective protection against insect bites.
Confession: I LOVE getting my hair done professionally. I recently indulged over the past couple months with getting both my hair and make-up done just because. I would recommend doing this occasionally for everyone. It makes you feel absolutely gorgeous. And mama, you deserve it! Unfortunately, my bank account doesn’t allow me to do it every weekend or I would. But I have picked up some tricks. These side do’s are my personal favorites right now and not that tough to re-create at home.
The low side ponytail.
It is fresh, flirty and perfect for warm weather looks.
Begin by brushing hair with a boar bristle brush to get it smooth and shiny. If your hair is on the dry side, add a dab of shine boosting serum. When it its nice and knot-free, grab hair on the side of the neck and secure with a smooth hair band. Use a curling iron for soft waves at the ends.
For a chic finishing touch, wrap a piece around the base of the ponytail to cover up the rubber band. If you have thick hair, take a small section of hair from underneath the ponytail, wrap it once, and secure the hair with one or two bobby pins inserted underneath the ponytail toward your head. If you have thin hair, a one-inch-thick hair extension the same color as your hair will do the trick.
When you’re done, mist your entire head with a medium hold hairspray.
The low side messy bun.
This is basically the same as a low side pony but with a million more bobby pins. I love my hair this way if I am wearing something strapless or one-shouldered. It’s a dressier look than the low side pony but still doesn’t look too over done.
Brush your hair into a low-side ponytail. Don’t worry about bumps or fly-away hair. In fact, if you prefer, pull out a few bits of hair to have a more bohemian, effortless look. Do not secure the ponytail with a rubber band.
Begin twisting the ponytail from the tips of your hair until it is tightly coiled. Wrap the coil around itself until you have a bun on the side of your head. Pull out pieces of hair if you wish to have a more bohemian look.
Secure with a rubber band and bobby pins. Lightly hair spray.
The Deep Side Part
Very old-hollywood glam and perfect for date night.
Start by applying a styling cream to damp hair. Create a deep side part, then blow dry strands straight with a paddle brush.
Once hair is dry, mist 2-inch sections with a styling spray before curling them with a large barreled curling iron. Avoid curling the top three inches of hair, so curls are concentrated toward the ends.
When all sections are curled, rub a few drops of shine serum between your palms, then work through curls to separate and add shine.
The next line tells you how many servings the package contains, enabling you to compare similar products on the basis of cost per serving. Multiply this number by the serving size and it should equal, or come close to, the total volume of the package.
This line tells you the number of calories per serving. Remember to adjust this (and other nutrient amounts, too) if your idea of a serving size is different from that stated on the package. If a half-cup serving has 50 calories, but you usually eat a one-cup serving, you’ll be getting 100 calories. When shopping, compare the nutrient values to the total calories of the same size serving of each food. For example, a cereal that contains four grams of protein in a 100 calorie serving would be more nutritious than a cereal listing two grams per 100 calories. Also, a food listing four grams of protein in 100 calories would be less nutrient-dense than one listing three grams of protein in a 50 calorie serving of the same volume.
This line tells you how many calories in each serving are from fat. Use this and the “Total Fat” line below to decide if the food fits your goals for fat consumption. If this food gets a lot of its calories from fat, you’ll want to eat it sparingly or not at all.
This section tells you what percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is in each serving, based on a 2,000 calorie per day diet. If you eat more or less than 2,000 calories, adjust this value proportionally. The average woman (non-pregnant and no-lactating) needs about 2,000 calories per day. The average man needs around 2,500 to 2,800. An athlete may burn between 3,000 to 4,000 per day. These daily values are for adults and children four years of age or over. These values cannot be applied to infants or children under four.
This line tells you how many grams of fat is in one serving and what percent this is of the recommended daily value (DV). For example, “Total Fat 1 gram, 2 %” means that one serving would contain one gram of fat and two percent of the total recommended daily intake of fat. 
This subheading under “Total Fat” tells you how much of the fat in each serving is saturated fat and what percent this is of your daily recommended value (DV). Current nutritional recommendations are that less than one-third of the fat in your diet (less than 8% of your total daily calories) should come from saturated fat.
This line tells you how many grams of protein are in each serving. You will notice that the percent DV is missing from the protein label because protein insufficiency is not generally thought to be a problem. The average daily protein requirement for most people would be between 50 and 75 grams a day. So, a serving that contains three grams of protein would give you around four to six percent of the DV for protein.
This list includes the percentage of the recommended daily allowance for vitamins A and C, calcium, and iron in each serving. The food may provide significant amounts of other vitamins and minerals, which may also be listed, though not required by law.
The ingredients list tells you, usually in fine print, what ingredients the food contains. These are listed in order, starting with the ingredient found in the largest amount, by weight, and progressing to the ingredient present in the smallest amount. The ingredients list may be the most important information on the box to someone with food allergies or to a parent wary of the effect of food colorsor preservatives on a child’s behavior. Here you can find out if a food contains eggs, soy, milk, corn, or whatever you must avoid eating. It’s important, even critical, to know the lingo. Casein, caseinate, lactalbumin, whey or whey solids are all derived from cow’s milk, though their names don’t reveal this. Albumin comes from eggs. Dextrose and glucose may originate in corn. Hydrolyzed vegetable protein starts with soybeans, and some of the products used to thicken or stabilize food texture, such as acacia gum, are legume products.
