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Table of Contents
Introduction: How to Read a Food Label............................................................. 110
Facing the Facts............................................................................................................. 111
Serving Size and Servings Per Container........................................................ 113
The “Daily Value” Footnote.................................................................................. 115
Labeling Requirements for Nutrients & Ingredients........................................... 115
What’s In, and What’s Out?.................................................................................. 115
Understanding the Ingredients................................................................................. 118
Foods Without Labels............................................................................................. 119
Is This a REAL Food or a Total FAKE?.............................................................. 119
Be Smart About Serving Size.................................................................................... 122
Do Calories Count?....................................................................................................... 123
The Facts About Fats................................................................................................... 124
Sodium Safety................................................................................................................. 127
A Carb is A Carb............................................................................................................. 127
Fiber Facts................................................................................................................... 127
Total Sugar.................................................................................................................. 128
The Purpose of Protein................................................................................................ 129
Fortifying Vitamins and Minerals............................................................................. 129
Making Time to Make Good Choices...................................................................... 130
Resources.......................................................................................................................... 132

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INTRODUCTION

How to Read a Food Label

Your relationship with food is very important. What you eat can help to give you
energy, improve your immunity, and allow you to combat many diseases. But it
can also do the opposite—leave you feeling weak and even cause disease.

One of the most important things you can do for your own nutrition is to know
what you’re eating, and by reading food labels, you really can determine exactly
what you’re putting into your body.

I know what you’re thinking. Reading what’s on the label... it can be a challenge,
right? If you’ve ever found yourself standing in a crowded grocery aisle, trying
to make sense of all of that information, and just doing your best to understand
the importance of all of the ingredients, you’ve probably felt the pressure.
You’ve sensed those irritated glares from impatient shoppers—standing behind
you, just waiting to grab something from the shelf in front of you. But there you
stood, immobilized, scratching your head in confusion, attempting to calculate
all of those numbers and their percentages. It doesn’t take long to realize
that your quick shopping trip just turned into an overwhelming nightmare for
everyone on aisle seven! I know you’re wondering
if it’s really worth all of that trouble.

Facing the Facts

Reading a food label can certainly be a challenge
for many, but you can expect a few changes
in the near future that are supposed to make
this a little easier. Did you know that the FDA
just announced in May of 2016 that they were

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updating the requirements for the Nutrition Facts label for packaged foods?
Actually, some manufacturers have already implemented the new design, but
for some products, the transition will be a gradual process. Large manufacturing
companies are required to comply by July 26, 2018, and smaller companies
(those bringing in less than $10 million in annual food sales) will have until July
26, 2019 (an additional year) to update their packaging.

The FDA made the decision for these new labeling requirements based on
recent results from scientific research and other reports used to develop the
2015-2020 Dietary Guidelines for Americans. Scientists now recognize a direct
link between declining dietary habits and a frightening increase in chronic
diseases such as obesity and heart disease.1 Honestly, it’s no big surprise
that most consumers have been consistently making poor food choices and
exceeding what was once considered to be a recommended serving size on the
package. But even those who have been trying to follow a healthy diet might be
shocked to know that the Nutrition Facts label on that packaging they’ve been
reading was more than 20 years old!

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Here is a side-by-side comparison of the existing Nutrition Facts label and the
new, redesigned version:

“OLD” Design “NEW” Design

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So let’s have a closer look at some of the major changes that have been made.

Serving Size and Servings Per Container

You’ll immediately notice that some things will be easier to read due to an
increased type size and bold numbers for things such as: “Calories,” “Servings
per container,” and the “Serving size.” However, there is an important change
that is much less obvious at first glance. Rather than showing what you should
be eating, it is now required by law that serving and package sizes are based

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on the amount of foods and beverages that are actually consumed in one
sitting. So essentially, they’ve simply adjusted the serving size requirements to
accommodate for the portion sizes that people are now typically eating.

For example, when you look at the revised

label on a bottle of soda, the nutritional
data will reflect that of a 12-oz. serving
of soda, rather than the previous 8-oz.
recommendation. In comparison, the
reference amount for yogurt decreased
from 8 ounces to 6 ounces. So does that
mean that the FDA is suggesting that
it’s now “okay” to consume an extra 4
ounces, as the new indicated serving size?
No. Does this mean that eating yogurt is
better for you if you eat 2 ounces less?
No. Remember, these new changes are
supposed to illustrate a realistic guideline
for how much a person typically eats, not
how much a person should be eating.
So what about healthy portion control,
particularly for those who are already
overeating at each meal? The FDA is
leaving that up to the informed consumer
to decide.

The “Daily Value” Footnote

Formerly indicated as: “*Percent Daily Values are based on a 2000 calorie diet,”
the revised version will better explain what this means. It will now read: “*The %
Daily Value (DV) tells you how much a nutrient in a serving of food contributes

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to a daily diet. 2,000 calories a day is used for general nutrition advice.” The
concept of the Daily Value remains the same; it’s just going to be a bit easier to
understand.

Labeling Requirements for Nutrients & Ingredients

What’s In, and What’s Out?

“Added Sugars”—They’re mostly “IN.”

Decreasing intake of added sugar will be a required emphasis, which is certainly

a good thing. While some sugar can be part of a healthy diet (after all, fruits
and vegetables contain natural sugar), we know that an excess of added sugar
can lead to all sorts of problems. So by the FDA’s
definition, “added sugars includes sugars that
are either added during the processing of foods,
or are packaged as such, and include sugar (free,
mono- and disaccharides), sugars from syrups
and honey, and sugars from concentrated fruit or
vegetable juices that are in excess of what would
be expected from the same volume of 100% fruit
or vegetable juice of the same type. The definition
excludes fruit or vegetable juice concentrated
from 100% fruit juice that is sold to consumers
(e.g. frozen 100% fruit juice concentrate), as well as some sugars found in fruit
and vegetable juices, jellies, jams, preserves, and fruit spreads.”1 So while the
“Total Sugars” label requirement must indicate how much sugar was “added,”
you may still be getting more of it than you realize. Even some of the healthier,
naturally sweetened alternatives may indicate that the product contains “zero
added sugars.” So it’s important to take into account the amount of sugar you’re
consuming, even when it comes from natural sources.

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Vitamin D and Potassium—They’re “IN.” Nationwide surveys report that these
two vital nutrients, important for bone health and blood pressure, are among
those that most American’s don’t get enough of. So along with calcium and
iron, the amounts of vitamin D and potassium will now be required on the label,
which is great news.

Vitamins A and C—They’re “OUT.” While now considered to be “voluntary”

rather than required on the food label, it’s likely that you will no longer find
information indicating the amounts of this “essential” duo in any packaged
foods. The body is not able to produce Vitamins A and C, but they are
easily obtained from natural food sources, particularly fruits and leafy green
vegetables. So if these are “essential,” what is the reasoning for changing the
labeling requirements for manufacturing companies to be “voluntary”? The
FDA states that since the early 1990’s, “. . . Vitamins A and C deficiencies in the
general population are rare.”1 But even while vitamin C deficiency status has
improved, researchers agree that the current Recommended Daily Allowance
(established for healthy Americans) is too low and doesn’t apply to a large
percentage of our population. Researchers agree that smokers (or those who
use products containing nicotine), and low-income persons were among those at
increased risk for deficiency.2

Trans Fat—It’s “OUT,” but it’s still “IN.” Trans fat is

a bit tricky because it is commonly found in partially
hydrogenated oils, but is also naturally present in
food from some animals. In 2015, the FDA finally
deemed PHOs (the artificial sources of trans fat) to
be unsafe. Of course there are also loopholes that
allow manufacturers to use some oils approved as
food additives, and that also allow them the ability
to petition the FDA for certain uses of PHOs,1 no big
surprise there. But since trans fat from natural sources can be present, it will
remain a requirement on the label. So whether you’re reading the label on a

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bottle of cooking oil or a bottle of salad dressing, be sure to look for an option
that does not contain partially hydrogenated oil.

Sodium Reduction Recommendations—Status is “PENDING.” While the FDA

is in the process of developing requirement targets for reducing the amount of
sodium in processed and prepared foods, they are doing so voluntarily. So there
will be no compliance date. They are recommending certain timeframes (short-
term of 2 years and long-term of 10 years) for companies to comply once the
details have been finalized.1 So without further distinction, the FDA is leaving it up
to the consumer to decide if they want to reduce their dietary intake of sodium
based on current recommendations.

The bottom line is this: the purpose for the label redesign is to allow consumers
to make better-informed food choices more easily (with the goal of reducing
our risk for disease)3, which sounds great, right? But, as with every decision you
make regarding your overall health, you have to be well informed of all of the
details. While it seems that these “improvements” were created with the best of
intentions, it will be interesting to see future studies that reflect factual, positive
results for those consumers who follow a healthy diet plan according to these
new FDA guidelines. So will all of these labeling improvements allow you shop
for healthy foods more efficiently, and with less confusion? The FDA is leaving
that up to the consumer to decide.

But I want you to understand that shopping for healthy food doesn’t have to be
a frustrating experience. Because once you know the basics you’ll be strolling
the aisles, reading labels, and choosing the right foods with CONFIDENCE.

Just follow these simple guidelines, and as you begin to limit your foods that
have labels on them in favor of whole foods, you’ll begin to see your health
improve dramatically.

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Understanding Ingredients
It’s important to be able to identify all of the
ingredients that are included in the foods
you eat. Don’t be deceived by the pretty
packages—some may say that they’re
“healthy” on the front of the package, but
when you check the ingredients list, they
may actually contain a host of artificial
additives and preservatives.

Foods Without Labels

When it comes to nutrition, the best thing you can do is look for foods that
don’t require labels. Most of these founds are found around the outer edges
of the grocery store and not in the inner aisles. These are foods such as fruits,
vegetables, dairy, and meats. The less processed your food is, the healthier it will
be.

Is This a REAL Food or a Total FAKE?

By “real food” we mean something that is not that far away from its original
form. This can mean that it has only a couple of ingredients in it, or that it
hasn’t been heavily processed. An example would be “real” butter versus some
“butter-like spread.” One (the butter) has two ingredients in it (cream and salt),
and the other has a lot of ingredients, some of which are heavily processed (like
soy oil).

“How long is the list of Ingredients? When reading a label to determine

whether or not a food is real, first ask yourself, “How Long is the List of
Ingredients?” The length of the ingredient list should give you a clue! The more
ingredients and the larger the chemical names, the more “fake” this food is, and
the less you want to eat it if you want to be healthy.
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 Some GOOD Foods
Can Have Labels, Too!
Other packaged foods have labels but are also
close to their natural state, such as:
• Full-fat milk, cheese, butter, plain full-fat yogurt
• Real eggs
• Freshly baked, whole grain bread
• Whole grain cereals (not too much, though!)
• Natural peanut, almond, and other types of nut
butters
• Hummus spread
• Sauerkraut

Ingredients that are chemically processed are not natural, and they are generally
not good for your body. A rule of thumb to follow is that, if you can’t pronounce
the ingredient, you probably shouldn’t eat it.

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Watch for certain words or phrases that can trick you:

• Imitation—you should just eat the real thing

• Natural—just because it doesn’t have synthetics in it doesn’t make it
healthy
• Spread—for example, a butter-like spread, rather than healthier, real
butter
• Reduced/Less—doesn’t mean it’s that much less than the original
• Light/Lite—low-fat food is highly processed. Get the real, full-fat thing
instead
• Anything that doesn’t use it’s real name—for example, “creamer” vs.
actual cream
• Made with Real Fruit—doesn’t say how much, and it’s typically so little as
to be next to none

Most of all use some common sense. A breakfast cereal with sugar will never be
your best choice, even if it says “heart healthy” on the label.

“What’s first on the list?”. The order of things makes a difference.

Ingredients in products are listed in order from their greatest amount to least
amount in the package. Paying attention to the list of ingredients, and the order
in which they’re listed, can definitely be very helpful for determining whether or
not a food is something you want to eat.

Some ingredients you might want to avoid include:

• Corn syrup (highly processed sugar)

• Fructose, high fructose corn syrup, crystallized fructose, or anything with
fructose in it

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• Sugar, dextrose, sucrose, maltose, glucose (there’s a complete list below)
• Hydrogenated oils
• Monosodium glutamate (MSG)
• Artificial coloring
• Artificial sweeteners (sucralose, aspartame, saccharin)

Other names for sugar that’s often hidden in the ingredient list are:

Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals,
Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup
solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt
syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated
fruit juice, Fruit juice crystals, Golden syrup, Turbinado, Sorghum syrup, Refiner’s
syrup, Ethyl maltol, Maple syrup, and Yellow sugar.

Be Smart About Serving Size

Begin by looking at the serving size on the label. It’s important to have an
accurate idea of how much you’re actually eating. For example, if you have a can
of soup and the label says it’s 2 servings, that means that the amount per serving
listed on the label would be doubled if you ate the whole can.

Even though the serving size amounts listed on many labels have improved
recently, you should still be cautious. Many similar (even identical) items may not
always share the same serving size on the label.

Do Calories Count?
When it comes to calories, do your best at reading the label, but understand
that it may not be fully accurate. The FDA allows a 20% margin of error
regarding calories on a label. A recent study done by Tufts University found

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that packaged foods could contain 8% more calories than stated on the label,
while restaurant foods had nearly 20% more calories than they said.4

Even still, calories are a little farther down on the list of importance. “How
can that be?”, you ask. “I’ve always counted calories!” While calories ARE
important, and you can definitely gain weight if you eat too many of them,
the old model of counting calories to lose weight is being shifted to counting
carbohydrate grams.

While we used to think it was all about the math, we forgot a few things. The old
calorie-counting model that said a gram of carbs had 4 calories and a gram of
fat had 9 calories, but it conveniently forgot that the gram of carbohydrate came
along with its corresponding insulin reaction. And the moment insulin is in your
blood stream you cannot burn fat. That’s actually a normal reaction, but in our
commitment to the high-carb diet of the Food Pyramid, we then had insulin in
our system nearly all the time, and our waistlines increased as well. On the other
hand, that gram of fat—it made you feel full, and that’s what research showed
as well. So for your weight and health, it’s easier and more effective to count
carbohydrates and eat normal amounts of fats, than it is to eat low calorie.

But it’s still good to know about the amount of calories in the foods you eat,
because this shows how much energy it takes to break down the food. The
higher the calories, the longer it will take to break it down.

Your metabolism is the measure of how much energy you burn over a period
of time. While we often think of exercising as burning calories, the effect of
exercise is small compared to the total calories you burn.

When your heart beats, you breathe in and out, your body breaks down
nutrients and makes new blood cells, and you’re burning calories. How many
calories you individually need, though, varies, which is why you can’t follow
the generalization of the average person needing 2000 calories per day. It
just depends on your age, how active you are, how healthy you are…. a lot of

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variables! So while calories are important, they are only one part of the overall
picture.

The Facts About Fats

Food labels will also give you information about fats. In the past, health
practitioners told patients to avoid fat altogether. But it turns out that modern
science doesn’t support that type of diet. You actually need fats, saturated and
unsaturated, just like you need other molecules in your food.

Here are a couple of little facts about fats you might not know—first, all fats are
a mix of saturated and unsaturated. There’s no such thing as a fat being purely
one or the other. Second, reconsider the research that convinced you that
saturated fat causes heart disease—that’s being proven wrong even as you read
this. Not only that, it has been shown to be wrong in research dating back over
15 years!

It turns out that what causes heart disease are two basic things—insulin, (which
causes you to lay down the small, dense LDL that makes plaque), and processed
vegetable oils, (like corn, soy, safflower, and vegetable). Those oils are high in
omega-6’s, which, if you get too many of them, cause inflammation. And if you
eat out a lot, or use those oils at home, you definitely get too many of them.

GOOD FATS BAD FATS

;; Avocados :: Corn & Vegetable oil
;; Coconut and EV Olive oil :: Margarine
;; Meats & Dairy :: Packaged Desserts; (cookies,
pastries, cakes)
;; Eggs
:: Packaged Snacks; (chips,
;; Nuts & Seeds crackers, popcorn)
:: Deep Fried Foods; (fries,
donuts, chicken nuggets)

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They also contribute to oxidized LDL, which causes plaque, as well.

The most dangerous types of fat, though, are trans fats and hydrogenated fats.
They have been shown to lower your HDL (the good kind) and increase your
small, dense LDL (the bad kind). They also increase triglycerides, inflammation,
and heart disease. The National Academy of Sciences says, “There is no safe
level of trans fat consumption. There is no adequate level, recommended daily
amount or tolerable upper limit for trans fats. This is because any incremental
increase in trans fat intake increases the risk of coronary heart disease.”5

The reason they are so dangerous is because, to your body, they “look” like
saturated fats, and you use saturated fats for a lot of important things, like
protection in cell membranes and to transport minerals around your body. A
trans fat, or hydrogenated fat, “looks” chemically close enough that your body
can’t see the difference, and then puts that bad fat in all the places it would use
a good saturated fat. This leads to damage all over your body—you can’t detect
it, but it can cause some serious health issues. They are so dangerous that trans
fats have been banned in some countries.

You find these trans fats and hydrogenated fats in processed foods like
inexpensive supermarket cakes and icings, cookies, and chips. It’s also often
used to fry foods in restaurants, and in refrigerated dough, like cookie dough,
cinnamon rolls, biscuits, piecrusts and pizza crusts, as well as non-dairy creamers,
and stick margarine. When you look at a label, watch for words like “partially
hydrogenated.” Even if the label says “trans fat-free”, it might not be—if it has
less than 0.5 g per serving, it can still get labeled “trans fat-free.”

Another reason to stay away from processed, fake food!

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Sodium Safety
Sodium is the fancy, scientific term for salt. If you have
normal blood pressure you probably don’t pay too much
attention to salt. But if you’re suffering from high blood
pressure, you can’t ignore it! Sodium found in processed
foods is ABSOLUTELY one of the biggest driving factors
of high blood pressure. High sodium is often found in
these more processed or “fake” foods because most big
companies process the food’s true flavor out, and they also
tend to add an excessive amount of salt back in to make it
taste better. If you’re eating a more processed food, then you’ll want to look for
labels that have low amounts of sodium or are even free from it. Some foods are
labeled as “low sodium”, but you still need to look at the label and see where it
fits in with your needs.

A Carb is A Carb

Fiber Facts
When it comes to carbohydrates, some are better for you than others. Let’s be
clear—you need carbohydrates to have energy and to be healthy. Any diet that
tells you to eliminate them completely is unhealthy.

A food label will break down carbohydrates into two categories—fiber and
sugars. While you’re going to rein in the overall carbohydrate count (and the
sugar count that’s included), pay attention to fiber as well, as many people don’t
have enough of this nutrient in their diets. You want to look for foods that are
high in fiber, as we’re supposed to have 28 grams per day. The best way to get
this is by eating fresh fruits and vegetables.

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Fiber can help you to lower your cholesterol and helps your digestive system to
be more regular, and most importantly, it helps you feel full.

Total Sugar
Sugar (and the whole category of carbohydrates)
is also found in high amounts in a lot of processed
foods, since it also makes the food taste better.
The problem is, the insulin released in response
to it causes an increase in fluids in your body and
drives high blood pressure as well. On the “old
label”, the sugar part of the label is included in the
“Carbohydrate” count, and on the new label, total
sugars and total added sugars is now included, so
while you can look these values individually, the
Total Carbohydrate listing is the most complete.

The Purpose of Protein

Your body must have protein to build structures. Most of the structures inside
you consist of protein, and in order to have the building blocks to repair cells
and develop muscles, you’ll need to eat food that has this important molecule.

A food label will tell you the number of grams of protein in your food. You’ll
want to look for foods that are high in protein. Foods that have a lot of protein
include nuts, meats, whole grain foods, and dairy products.

Fortifying Vitamins and Minerals

Vitamins and minerals—you know you need them, but are you getting them
each day? If you’re like most people who are not following a healthy, well-
balanced diet, it’s probably safe to assume that you’re not getting a sufficient

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amount of the nutrients needed for optimal health. The best way to get your
vitamins and minerals is through the food you eat—where you’ll find these
nutrients in a natural state, one that’s easy for your body to absorb.

It’s pretty easy to conclude that fresh, whole foods (in their natural state) are
obviously excellent sources of the vitamins and minerals you’re looking for. But
it’s also pretty easy to make good choices when it comes to those packaged,
“good-for-you” foods, too. All you have to do is check the labels. You’ll want
to look for foods that are high in vitamins and minerals—such as calcium,
potassium, magnesium, vitamin C, vitamin E, vitamin A, and beta-carotene.

If you’re uncertain of your intake, or feel like you’re still not getting a sufficient
amount from dietary sources, it’s always a good idea to talk to your health care
professional. He or she can advise you about adding the proper amounts of
any dietary supplements to your daily health routine, based on your individual
nutritional needs.

Making Time to Make Good Choices

When you’re shopping, using food labels can help you to make good choices.
And when you’re new at reading food labels, it can seem overwhelming. But the
more you do it, the easier it becomes. You’ll also have your “go-to” foods that
you can just pick up without revisiting the label every time.

Keep it Simple, and Cover the Basics

Look for “real” foods, ideally without labels. If you have to go for any packaged
foods, look for those that are high in nutrition, and with few ingredients listed on
the label. Choose those that have little or no chemical additives or preservatives,
no trans and/or hydrogenated fats, and no processed sugars.

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Plan Ahead
When you’re paying more attention plan to spend some extra time at the
grocery store when you’re paying more attention to food labels. Take notice of
what nutrients you’re looking to limit and for those that you need to add to your
diet.

Be Mindful of Deceptive Packaging

Don’t decide based on what’s on the front of the package without first checking
the ingredients list to see what’s actually inside.

Before You Shop, Make a List

Make a list of what you need to get, then, as you’re shopping, make a list of
additional foods that you’d like to incorporate into your diet. You may also want
to make a list of foods you’d like to avoid. Perhaps something you’ve always loved
has way more sugar or carbs than you can “afford.” Spend some time looking for
a substitute that’s on the healthier side.

Reading food labels while you’re shopping doesn’t have to be an overwhelming

experience—just plan ahead to make healthy choices! This will help you to
prevent disease, have more energy, and even help you to shrink your waistline.

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Resources
1. U.S. Food and Drug Administration (All information contained—both text and graphics—is public
domain. All updated information can be obtained at www.fda.gov).
2. Schleicher, Rosemary L., Margaret D. Carroll, Earl S. Ford, and David A. Lacher. “Serum vitamin C and
the prevalence of vitamin C deficiency in the United States: 2003–2004 National Health and Nutrition
Examination Survey (NHANES).” The American journal of clinical nutrition 90, no. 5 (2009): 1252-1263.
3. United States. U.S. Department of Agriculture. USDA Dietary Guidelines for Americans 2015-2020 Eight
Edition. Executive Summary. March 2016. https://health.gov/dietaryguidelines/2015/guidelines/
4. Urban, Lorien E., et al. “The accuracy of stated energy contents of reduced-energy, commercially
prepared foods.” Journal of the American Dietetic Association 110.1 (2010): 116-123.
5. Institute of Medicine of The National Academies. Dietary Reference Intakes for Energy, Carbohydrate,
Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 2005. (7): 399-400. doi:
10.17226/10490

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