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nutrition labels

What Do You Get When You Buy A Low Calorie Or Reduced Fat Product?

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What does low fat or reduced calorie really mean?

With the holidays rapidly approaching many of us are starting to scan recipes and plan menus – which means grocery shopping.  It also means trying to balance out the excess calories from holiday meals with some “lighter” fare – which also may mean grocery shopping.

Walk down the aisle – just about any aisle – in the supermarket and the labels on packages are plastered with claims of low fat, no fat, low this, low that, and extra lean.

What a dilemma!  Sounds great, all of this reduced fat and light or “lite” food – but what does it really mean?  Does light mean that the butternut squash soup is light as a feather or that it is lighter than the pea soup?  Does reduced calorie mean that the chocolate mousse has half the calories of the “regular” mousse or that it’s ten calories less?

Unfortunately, the answers are not always what they seem to be.  For instance, according to the FDA, a food is allowed to be labeled fat free if a serving contains less than 0.5 grams of fat.  So, something could have 0.4 grams of fat and still be called fat free.

Be Aware Of Definitions – And Check The Nutrition Labels

Definitions of Some 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.
  • 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.

It’s a good idea to read labels, know what you’re getting,  and choose wisely.

Calorie Counts: Can You Trust Them?

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Ever wonder if you can really trust all of the numbers written on the label of your frozen chicken with vegetables and rice or next to the burger description in your local fast food emporium?


Well, it turns out that you’re right to wonder.  The New York Times (http://www.nytimes.com/2010/01/12/health/12calo.html)  reported on a Tufts study (http://www.adajournal.org/article/S0002-8223(09)01679-4/abstract) that evaluated the accuracy of calorie counts of 29 typical under 500 calorie quick-serve  and sit-down restaurant foods and 10 frozen complete meals bought in supermarkets.

The calorie counts of the restaurant foods averaged 18% more than stated and the calorie counts of the frozen foods averaged 8% more than stated. These were average numbers:  some restaurants under reported caloric content; some choices had up to 200% more calories than stated; and in some there were no real inaccuracies.

When some free side dishes were added to entrees they boosted the inaccuracy of the total stated calories to 245%.  This highlights the nasty little fact that all too often we forget to add the calorie count of those side dishes – which are often over the top in calories and fat – to the total calorie counts of our meals.

All of the variations fell in the 20% margin that the FDA allows for packaged food (although it doesn’t specify maximum overage for restaurant meals they also fell within the 20% margin).

It’s easy to understand how there can be variation in restaurant food – a longer pour of oil, a little more of a schmear of cream cheese on the bagel – it’s often in the hands of the preparer.  Prepackaged food produced under factory control is a little more difficult to understand and obviously accounts for overage of only 8% versus 18% (there’s some speculation that since food companies are heavily penalized for underweighting they may add a little more volume, and therefore calories, to protect against this possibility).  And, as a Tufts researcher points out: 5% excess calories daily for someone eating 2,000 calories a day could mean a 10 pound weight gain in one year.

What to do?  Be mindful and aware. If it looks to good to be true, it probably isn’t.  Translation:  If it’s swimming in oil, arrives with a big pat of butter melting on top, it’s smothered in melted cheese, or it’s gargantuan in size it’s probably not a low cal meal.  Trust your reaction and stick up for yourself.  If you don’t get what you ordered or what’s described, bring it back and ask for it to be prepared the way it’s supposed to be.