Food Labels--Stacey Colino

Low Calorie or Light-According to the FDA, a low calorie food gives you 40 calories or fewer per serving.  But light calorie does not have a strict definition.  A product could have a lighter flavor, texture, or color but the same number of calories as the original.  With light corn syrup, for instance, the reference is to the color, not the calories. 

Low Fat or Reduced Fat-Foods labeled low fat are required by the FDA to deliver fewer than 3 grams of fat per serving.  Reduced fat means the food must contain at least 25 percent less fat than the original form.  Reduced -fat peanut butter may contain more sodium and sugar to boost flavor.  Compare the nutrition facts before you buy.

Made with Real Fruit-Real fruit doesn't always mean whole fruit.  it might also mean fruit extract of juice, which could contain fewer nutrients or more sugar than the whole fruit does.  And there are not any rules for how much of it needs to be in a box or toaster pastries, cereal bars, or other foods for the package to carry this claim.  Nutritional contents are listed in order of volume. Look for fruit and not fruit juice listed in the first 3 ingredients. 

Multigrain-It means your chips, bread, cereal, or crackers contain two or more grains.  But they are not necessarily whole grains, which area better nutritional choice than refined ones.  With refined grains, as in white bread or wheat breads that are not specifically labeled "whole wheat", the nutrient- and fiber-rich parts have been milled out.  The current recommendation is to make sure at least half your daily grains are whole.  Whole-grain products list the word whole, as in whole wheat or whole oats, among the first few ingredients. 

Natural-The U.S Department of Agriculture (USDA) stipulates that any meat, poultry, or egg product with a natural label must contain no artificial ingredients or added  color and can be only minimally processed-meaning it can undergo only processes that preserve it, make it safe, or separate it into parts.  It may, however, contain additives or flavor enhancers, such as broth.