Food Labels Explained

The US Food and Drug Administration (FDA) oversees the labeling requirements of food sold in the United States.  Labels are standardized so that consumers can easily pick out pertinent information, but many consumers do not know what they are looking for or at. 

Labels warn of the bad and highlight the good, but they can be misleading, as the suggested serving size is frequently not the consumer’s intended serving size.  Serving sizes have drastically changed over the years with the average muffin having doubled since the 1950’s, where the average hamburger has more than tripled.  Thus, the ability to determine what you are actually consuming has become imperative.  

The caloric needs for young children will change substantially throughout the first year, as they experience rapid growth.  Infants and children do not need a restrictive diet unless under the care of a doctor, and should be fed when hungry, though this does not mean that food should be constantly available.  Young children have not yet learned to eat for reasons other than hunger, so unlike the teenager on the couch eating out of boredom, if an infant wants food his or her body is legitimately seeking nutrients and should be taught to recognize and respect hunger cues. 

Adults should know their approximate caloric needs, which will vary based upon factors such as lifestyle, age, and gender, but the nutritional information on food packaging is based upon a 2000 to 2500 calorie diet.  Conveniently, the FDA gives a “cheat sheet” to help in selecting food; it is the “Percent Daily Values” (DV) footnote found at the bottom of the label.  This label does not change from food to food and is there purely for reference.

To gain the most from the following, I recommend that you grab your favorite box of cereal and follow down the label:

When reading a label, start at the top with the serving size and how many servings there are per container.  In the age of the obesity epidemic, these numbers are the most important on the label, as they are the key to determining the truth about a food; they are like the legend on a map.  For example, the manufacturer’s portion size is 1 cup, but there are two servings in the container, and most people will eat all of what is placed in front of them, so you will need to multiply all numbers on the label by two. 

Next, read how many calories per serving and how many of those calories come from fat.  A calorie is a unit of energy, which we use to fuel our bodies.  In terms of weight alone, the source, whether fat, protein or carbohydrate, does not matter, as 3500 calories equals one pound, but nutritionally, the number of calories from fat should stay between 25-30% of the total daily calories consumed, while the remaining calories should come from a healthier source. 

Next comes the numbers to watch, as they are the items that are too abundant in the American diet.  For infants in particular, watch the sodium and sugar, but everyone needs to limit their consumption of all of these items.  Saturated and Trans fats are both associated with raising bad cholesterol levels, which may lead to heart disease.  In fact, the FDA recommends that only 1% of daily calories come from trans fats, which translates in a 2000 calorie diet to two calories. 

When looking at a label, focus your attention on the percentage of the daily value that items represent and as learned above, pay less attention to the number printed and more to how that number will transform based upon your intended portion amount. 

TIP: When looking at percentage of daily value, 5% is generally considered low while 20%+ is high.  In our example, the sodium for a full container of the above food would represent almost 40% of the recommended sodium in a day, which is high.

The second group of numbers is the ones that are often lacking in the American diet and those that can actually improve health.  Your growing child needs a diet rich in calcium, iron, and Vitamins A, C, and D, and the right diet will provide all of these nutrients without the need for a supplement.  To see how much of a given vitamin, etc. that a food contains, look at the “% Daily Value” column.  Remember, to multiply that number, or in the case of children, possibly divide, according to actual serving size. 

Remember that Daily Value percentages are based upon a 2000 calorie diet and suggested intake for an adult; the needs for a child are different and may even be higher than that of an adult in the case of iron, so consult your pediatrician for guidelines of suggested daily servings for a given age.

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