WHAT DOES THAT FOOD LABEL MEAN?

"Low-sodium"


Translation:  Contains 140 mg or less per serving.


Important to know:  Too much salt can lead to high blood pressure and stroke.  Most adults should consume less than 2,300 mg of sodium per day, but Americans average 3,000 to 5,000 mg daily.


Buyer beware:  Bread products and other grain-based foods, including some breakfast cereals, are hidden sources of sodium.  Some breads have two to three times the salt as in a typical serving of potato chips.  Choose foods with fewer milligrams of sodium than calories.
Source: Harvard Pilgrim






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WHAT DOES THAT FOOD LABEL MEAN?

"Light"


Translation:  Usually means the item has one-third fewer calories than its full-calorie equivalent.  When it refers to sodium or fat, it means the item has up to 50 percent less.


Important to know:  If you're watching calories, these foods can help (as can foods labeled "low calorie", meaning 40 or fewer calories per serving).


Buyer beware:  Sugar levels in these foods may be high, so check the labels.  When eaten in moderation, light foods can be good weight loss tools.
Source: Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"Heart-healthy"


Translation:  Low in saturated fat, low in cholesterol, low in sodium, and no trans fats; contains 3 grams or less of fat per serving and at least 0.6 grams of soluble fiber.


Important to know:  Eating "heart-healthy" foods doesn't necessarily lower your risk for heart disease.  However, a diet higher in soluble fiber, which is found in oats, legumes (varieties of beans and nuts), and some fruits, can reduce the risk for heart disease.


Buyer beware:  These products can help you eat right, but many of the heart-healthiest foods are found in the produce aisle and have no labels at all.
Source:  Harvard Pilgrim




THANK YOU FOR REFERRING YOUR FRIENDS, FAMILY, COLLEAGUES, AND NEIGHBORS TO MY INDEPENDENT PRACTICE!

WHAT DOES THAT FOOD LABEL MEAN?

"0 g trans fat"


Translation:  Contains less than 0.5 grams of trans fats per serving


Important to know:  Trans fats increase the risk of getting heart disease and having a stroke.


Buyer beware:  Trans fats are sometimes replaced with saturated fats, like palm and coconut oils, which carry similar risks.  And most foods with trans fats, such as cakes, cookies, and doughnuts, are high in calories and low in nutrients.  Avoid any product with "hydrogenated" or "partially hydrogenated" in the ingredients list; this means there are trans fats.  Limit your saturated fats, too.
Source:  Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"Fat-free"


Translation:  Contains less than 0.5 grams (g) of fat per serving.  "Low fat" means there are 3 g or less of fat per serving.  "Light" means the food has up to 50 percent less fat than its full-fat counterpart.


Important to know:  Trimming fat from your diet can help you lose weight and stay fit.  You should still aim to get 25 to 35 percent of your total calories from fat -- sources like canola and olive oils, nuts, seeds, avocados, and fatty fish.


Buyer beware:  When removing fat, manufacturers often add extra sugar or starch to make up for the missing taste.  Because fat-free products are less satisfying, it's easier to eat too much of them.  Instead, you could choose low-fat foods which are more filling or a smaller portion of the full-fat version.
Source:  Harvard Pilgrim




THANK YOU FOR YOUR REFERRALS TO MY PRACTICE!

WHAT DOES THAT FOOD LABEL MEAN?

"100 percent natural"


Translation:  Doesn't contain artificial flavors, preservatives, or synthetic ingredients.


Important to know:  For those with allergies or sensitivity to certain additives, this can be helpful.


Buyer beware:  Just because something is "natural" doesn't mean it is healthy.  It can still have loads of sugar, fat, or calories.  Check the ingredients and nutrition facts.  A healthy choice will be relatively low in sugar and saturated fat.
Source: Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"Organic"


Translation: Items that are certified as "100 percent organic" are produced using only methods thought to be good for the earth.  "Organic" means that the item contains at least 95 percent organic ingredients.


Good to know: By eating organic, you could avoid a lot of unnecessary pesticides, fertilizers, antibiotics, synthetic hormones, or genetic engineering.  Many organic foods can cost up to 50 percent more than nonorganic products.


Buyer beware:  If buying organic is too much of a budget strain, nutritionists believe it is better to eat conventionally grown produce rather than skip it.
Source: Harvard Pilgrim




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