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Do You Speak Food Label Language?

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Food labels can be pretty confusing.  For instance, you might think that you know what fat free means – but if a food product is labeled “fat free” does mean that it’s totally fat free? Not necessarily.

According to the FDA, a food can be labeled fat free if it contains less than 0.5 grams of fat per serving. So, something could have 0.4 grams of fat and still be called fat free.

Maybe you’re saying, “so what.”  Here’s the issue: the words per serving.  Say you’re eating more than one serving (a serving is often a lot smaller than the portion most of us eat).  If each serving has 0.4 grams of fat it can be labeled “fat free”  — but, if you’re eating 3 servings (not such a stretch of the imagination), you’re actually eating 1.2 grams of fat (3 x 0.4 grams) in a food that’s labeled “fat free.”

Okay.  1.2 grams of fat is not a huge amount – but the example is to illustrate that it’s good to both read labels – which the FDA requires –and really understand what they mean so you know what you’re getting in your food.

Definitions of Common Terms Used On Food Packages

▪   Fat-free = less than 0.5 grams of fat per serving, with no added fat or oil.

▪   Low fat = 3 grams or less of fat per serving.

▪   Less fat = 25% or less fat than the comparison food.

▪   Saturated fat free = Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving.

▪   Cholesterol-free = less than 2 mg of cholesterol per serving and 2 grams or less of saturated fat per serving.

▪   Low cholesterol = 20 mg or less of cholesterol per serving and 2 grams or less of  saturated fat per serving.

▪   Reduced calorie = at least 25% fewer calories per serving than the comparison food (the “regular” version of the same food).

▪   Low calorie = 40 calories or less per serving.

▪   Extra lean = less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per 100 gram serving of meat, poultry, or seafood.

▪   Lean = less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per 100 gram serving of meat, poultry, or seafood.

▪   Light (fat) = 50% or less of the fat in the comparison food.

▪   Light (calories) = one-third fewer calories than the comparison food.

▪   High fiber = 5 grams or more fiber per serving.

▪   Sugar-free = less than 0.5 grams of sugar per serving.

▪   Reduced sugar — at least 25% less sugar per serving compared with a similar food.

▪   Sodium-free (salt-free) = less than 5 mg of sodium per serving.

▪   Low sodium = 140 mg or less per serving.

▪   Very low sodium = 35 mg or less per serving.

This article is part of the 30 day series of blog posts called: 30 Easy Tips for Looser Pants and Excellent Energy.

What’s The Difference Between Low Fat, Reduced Fat, Light, Lean, And Extra Lean?

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How much time do you spend in the supermarket aisle confused by the labels on mayo — or cookies — or just about every other item in the packaged bread aisle?  What do reduced fat, low fat, light, fat free, or low in calories actually mean?

You practically have to walk around with a cheat sheet — or whip out your cell phone to use an app — to figure out if something actually lives up to the fatty or lean promise on the product’s label.

Checking Labels Will Give You A Clue

Packaged food labels list ingredients in descending order by weight, not amount. The first ingredient listed has the greatest amount by weight — the last ingredient is the one with the least amount by weight. That’s why preservatives are usually at the end of the ingredients list.  A ton of chemicals are not necessary to increase shelf life so a little bit will do it — but fat, sugar, and grains have more heft and usually are closer to the beginning of the ingredients list.

Fat Labels

Labels have to include the total amount of fat, saturated fat and unsaturated fat.  This carves the way for the low, reduced, and fat free categories.

  • Low fat means 3 grams of fat or less per serving (or per 100 grams of food)
  • Reduced fat means the food product contains 50% (or less) of the fat found in the regular version
  • Less fat means 25% or less fat than the comparison food
  • Fat free means the product has less than 0.5 grams of fat per serving, with no added fat or oil

The Low down On Low, Light (Lite), Lean, And Reduced Calories And Fat

  • Reduced calorie (calories, not fat – see above) on the label means there’s at least 25% fewer calories per serving than in the regular (full calorie) version of the product
  • Low calorie (calories, not fat – see above) means 40 calories or less per serving and less than 0.4 calories per gram of food
  • Light (fat) means 50% or less of the fat than in the regular, full calorie, version
  • Light (calories) means 1/3 fewer calories than the regular, full calorie, version
  • Lean (meat, poultry or seafood) means less than 10 grams of fat, 4.5 grams of saturated fat, and 95 mg of cholesterol in a 100 gram serving
  • Extra lean (meat, poultry or seafood) means less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol in a 100 gram serving

Confused???

Are you confused by the labeling rules?  You’re not alone.  You really need to read labels and look for the amount of fat grams, not just assume that a product labeled reduced fat is indeed low in fat.

For instance, a product labeled reduced fat just means that it contains at least 50% or less fat than the original full fat version of the same product. Unfortunately, that doesn’t necessarily mean that it is a low-fat product.

Here’s an example:  Look at a box of cookies or a container of ice cream labeled reduced fat.  If the fat content in the original full fat product is 20g and the fat has been reduced to 10g — a 50% reduction – the manufacturer is allowed to call the product reduced fat even though its fat content is still a little over 3 times higher than the 3 grams of fat per serving that officially qualifies as low fat.  Premium ice cream can really snooker you with this labeling simply because the full fat version may have so much fat that the reduced fat version – even with 50% less fat – still contains a significant amount of fat.

The trick is to look carefully at the calorie count and fat breakdown on the nutrition label and note the numbers for each.  A check of the ingredients label can also give you valuable information about the type of fat in the product.

Remember, these regulations apply to labeled packaged food products, not prepared food like you find in salad bars or for takeout.

How Many Calories Top Your Ice Cream Sundae?

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Do You Like Your Ice Cream Naked Or With Toppings?

Sometimes there’s nothing better than an ice cream sundae. Sundaes can be made with just about anything and I freely admit that my favorite part is the stuff you put on top of ice cream, not the ice cream itself.

So Many Choices

You can put just about anything on ice cream.  Perhaps broccoli or smoked salmon isn’t your choice, but somebody, somewhere in the world, has probably gotten very creative with ice cream toppings.

Toppings Can Add A Mountain Of Calories

The standard fare:  toppings like hot fudge, whipped cream, peanuts, walnuts in syrup, crushed heath bar, caramel sauce – can all add hundreds of calories to your sundae.  For instance:

  • Smucker’s Spoonable Hot Fudge Topping:  2tbsp, 140 calories, 4g fat, 24g carbs, 2g protein
  • Smucker’s Spoonable Ice Cream Topping Pecans in Syrup Topping:  1tbsp, 170 calories, 10g fat, 20g carbs, 1g protein
  • Regular Redi Whip:  2tbsp, 20 calories, 2g fat, 1g carbs
  • Cool Whip, extra creamy:  2tbsp, 32 calories
  • Regular M&M’s:  10 pieces,103 calories, 5.2g fat, 12.1g carbs, 1.9g protein
  • Peanut M&M’s:  about 16 pieces, 200 calories, 10.15g fat, 23.48g carbs, 3.72g protein
  • Peanuts (1oz): 160 calories, 14g fat, 5g carbs, 7g protein

Some Stand-bys Are Lower In Calories

  • Rainbow Sprinkles (Mr. Sprinkles):  1 tsp, 20 calories, 0.5g fat, 3g carbs, 0g protein
  • Chocolate Sprinkles (jimmies):  1 tbsp, 35 calories, 0g fat, 6g carbs, 0g protein
  • Smucker’s Spoonable Ice Cream Topping, Light Hot Fudge, Fat Free:  2 tbs, 90 calories, 23g carbs, 2g protein
  • 10 mini marshmallows:  22 calories, 0 fat, 5.7g carbs, .1g protein
  • 18 gummi bears: 140 calories, 0 fat, 43.5g carbs, 0 protein

Think Outside The Box For Lower Calorie Choices

The world is your oyster in terms of toppings.  Why not fruit, cereal, or a crushed up 100 calorie pack of anything? Here are some other suggestions:

  • Smucker’s Spoonable Pineapple Topping:  2 tbsp, 100 calories, 0g fat
  • Regular Redi Whip:  2 tbsp, 20 calories, 2g fat, 1g carbs
  • Fat Free Redi Whip:  2 tbsp, 5 calories, 0g fat, 1g carbs
  • Cool whip, light:  2 tbsp, 16 calories
  • Cool Whip, fat-free:  2 tbsp, 15 calories, 43.5g carbs, 0 protein
  • 1 mini box of raisins (.5 oz):  42 calories, 0.1g fat, 11.1g carbs, 0.4g protein
  • One medium banana: 105 calories, 0 fat, 27g carbs, 1g protein
  • One cup strawberry halves: 49 calories, 0.5g fat, 11.7g carbs, 1g protein
  • Sugar-free Jello pudding:  60 calories
  • One cup Froot Loops:  118 calories, 0.6g fat, 26.7g carbs, 1.4g protein
  • One cup blueberries:  83 calories,  0.5g fat, 21g carbs, 1.1g protein
  • Crushed pretzel sticks, 1 oz:  110 calories, 1g fat, 23g carbs, 3g protein

Calorie Saving Ice Cream Toppings

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I Scream, You Scream, We All Scream For Ice Cream

Sometimes there’s nothing better than a good old ice cream sundae.

As far as I’m concerned – and I’m far from an ice cream purist – my favorite thing is the stuff you can put on top of ice cream.  The mixture of the topping and the ice cream – or frozen yogurt – is what makes it!

So Many Toppings

You can put just about anything on ice cream.  I’m not suggesting broccoli or smoked salmon, but my guess is that some inventive person, somewhere in the world, has incorporated flavors or put flavors on top of ice cream that we normally wouldn’t even dream of.

Toppings Can Add A Mountain Of Calories

The standard fare:  hot fudge, whipped cream, peanuts, walnuts in syrup, crushed heath bar, caramel sauce – can all add hundreds of calories to your sundae.  For instance:

  • Smucker’s Spoonable Hot Fudge Topping:  2tbsp, 39g, 140 calories, 4g fat, 24g carbs, 2g protein
  • Smucker’s Spoonable Ice Cream Topping Pecans in Syrup Topping:  1tbsp, 36g, 170 calories, 10g fat, 20g carbs, 1g protein
  • Regular Redi Whip:  2tbsp, 20 calories, 2g fat, 1g carbs
  • Cool Whip, extra creamy:  2tbsp, 32 calories
  • Regular m&m’s:  10 pieces, 20g, 103 calories, 5.2g fat, 12.1g carbs, 1.9g protein
  • Peanut m&m’s:  about 16 pieces, 38.8g, 200 calorie, 10.15g fat, 23.48g carbs, 3.72g protein
  • Peanuts (1oz): 160 calories, 14g fat, 5g carbs, 7g protein

Some Stand-bys Are Lower In Calories

Some favorites are lower (not necessarily low) in calories, like:

  • Rainbow Sprinkles (Mr. Sprinkles):  Serving Size: 1 tsp (4g); Calories: 20, Total Fat: 0.5g, Carbs: 3g, Protein: 0g
  • Chocolate Sprinkles (jimmies):  Serving Size: 1 tbsp.; Calories: 35, Total Fat: 0g, Carbs: 6g, Protein: 0g
  • Smucker’s Spoonable Ice Cream Topping Light Hot Fudge, Fat Free:  2 tablespoons (39g), 90 calories, 23g carbs, 2g protein
  • 10 mini marshmallows:  22 calories, 0 fat, 5.7g carbs, .1g protein
  • 18 gummi bears (40g): 140 calories, 0 fat, 43.5g carbs, 0 protein

Think Outside The Box For Lower Calorie Choices

The world is your oyster in terms of toppings.  Why not fruit, cereal, or an already counted for you, crushed up 100 calorie pack of anything? Here are some other suggestions:

  • Smucker’s Spoonable Pineapple Topping:  2 tbsp, 40g, 100 calories, 0g fat
  • Regular Redi Whip:  2tbsp, 20 calories, 2g fat, 1g carbs
  • Fat Free Redi Whip:  2 tbsp, 5g, 5 calories, 0g fat, 1g carbs
  • Cool whip, light:  2tbsp, 16 calories
  • Cool Whip, fat-free:  2tbsp, 15 calories, 43.5g carbs, 0 protein
  • 1 mini box of raisins (.5 oz):  42 calories, 0.1g fat, 11.1g carbs, 0.4g protein
  • One medium banana: 105 calories, 0 fat, 27g carbs, 1g protein
  • One cup strawberry halves: 49 calories, o.5g fat, 11.7g carbs, 1g protein
  • Sugar-free Jello puddings:  60 calories
  • One cup of Froot Loops:  118 calories, o.6g fat, 26.7g carbs, 1.4g protein
  • One cup of blueberries:  83 calories,  0.5g fat, 21g carbs, 1.1g protein
  • Crushed pretzel sticks, 1 oz:  110 calories, 1g fat, 23g carbs, 3g protein

SocialDieter Tip:

Get creative with your toppings.  You can have taste, nutrition, and caloric bargains if you think beyond the standard toppings (although sprinkles are a lot of bang for the caloric buck but low on the nutritional scale).  The other important thing is to watch the portion size of the ice cream or frozen yogurt under the wonderful topping(s) – and try low fat, sugar free, fat free, slow churned ice creams and frozen yogurts and the many wonderful flavors of sorbet.

What The Heck Is The Difference Between Low Fat And Reduced Fat . . . and light, lean, and extra lean?

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The Signs Are Everywhere

How much time do you spend in the supermarket aisle confused by the labels on mayo — or yogurt — or milk?  Reduced fat, low fat, light, fat free, low in calories.  You need a spread sheet to sort out the calories and the nutritional stats.

The same thing is true on menus, in deli cases, and the little labels perched next to the choices in salad bars.  Are the calories in the low calorie tuna salad less than the calories in the reduced calorie?  Can you even believe those calligraphied labels behind the glass cases?

Check The List Of Ingredients

Most packaged food labels list ingredients in descending order by weight, not amount. The first ingredient listed has the greatest amount by weight, the last ingredient is the one with the least amount by weight.

Fatty Labels

Labels have to include the total amount of fat, saturated fat and unsaturated fat.  This carves the way for the low, reduced, and fat free categories.

  • Low fat means 3 grams of fat or less per serving (or per 100 grams of food)
  • Reduced fat means the food product contains 50% (or less) of the fat found in the regular version
  • Less fat means 25% or less fat than the comparison food
  • Fat free means the product has less than 0.5 grams of fat per serving, with no added fat or oil

Salty Labels

  • Reduced sodium means at least 75% less sodium
  • Low sodium means 140 milligrams of sodium or less per serving
  • Very low sodium means 35 milligrams of sodium or less per serving
  • Sodium free (salt free) means there is less than 5 milligrams of sodium per serving

Sweet Labels

  • Sugar free means there is less than 0.5 gram of sugar per serving
  • No sugar added means there’s no table sugar added but there may be other forms of sugar like dextrose, fructose, glucose, sucrose, maltose, or corn syrup

The Low down On Low, Light (Lite), Lean, and Reduced

  • A label that screams reduced calorie means there’s at least 25% fewer calories per serving than in the regular product
  • Low calorie means 40 calories or less per serving and less than 0.4 calories per gram of food
  • Light (fat) means 50% or less of the fat than in the regular version
  • Light (calories) means 1/3 fewer calories than the regular version
  • Lean means less than 10 grams of fat, 4.5 grams of saturated fat, and 95 mg of cholesterol in a 100 gram serving of meat, poultry or seafood
  • Extra lean means less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol in a 100 gram serving of meat, poultry or seafood

SocialDieter Tip:

Confused by the ins and outs of labeling?  Why shouldn’t you be – it’s downright confusing.  Try to be as savvy as possible. For instance, take the reduced fat label, which means a product contains at least 25% less fat than the original version. Unfortunately, this doesn’t mean that the reduced fat version is low fat. For instance, you buy what is labeled as a reduced fat muffin. If the fat content in the original full fat muffin is 30g, and the fat has been reduced to 15g, which, with a 50% reduction allows it to say it is reduced fat, the reduced fat muffin still has a fat content five times higher than the 3g of fat per serving that officially qualifies as low fat. The trick is to look carefully at the calorie count and fat breakdown on the nutrition label and note the numbers for each.  A check of the ingredients label will also give valuable information. Remember, these regulations are for packaged food, not prepared food like you find in salad bars and deli cases. Those foods may be labeled, but you are putting your trust in the preparer of the food to be approximately accurate (and truthful).  In New York City and other municipalities, fast and chain food outlets of a certain size must give caloric breakdowns.  The new Health Care Reform Act will require this nationwide for restaurants with more than 20 outlets.