To prevent marketing from manipulating consumers, the Food and Drug Administration (FDA) sets standards to make labeling of food packaging simple and clear, so you can make informed decisions for your health. Simple and clear, that is, once you understand how to decipher the information.
Food labeling is required for most prepared foods such as breads, cereals, canned and frozen foods, snacks, and beverages. However, when a food contains insignificant amounts of all the nutrients required to be in a nutrition panel—such as coffee beans, tea leaves, or spices— labeling is not mandatory. Additionally, small businesses may be exempt from labeling requirements if their products meet the requirements for exemptions.
Don’t get lost in the graphics. What you need to know is in the print.
The Principal Display Panel (PDP) must identify the food and the net quantity or amount of the product, which must be in both US Customary System and metric terms. Clear identification of the food ensures we are purchasing what we intended. “Red Sauce” could mean salsa, ketchup, enchilada sauce, pasta sauce, barbeque sauce, sriracha… well, you and I could go at this all day; clear labeling takes the guessing (and the tasting) out of the equation.
Did you know that for some nut spreads, the main ingredient is not the nut? Sometimes it isn’t even the second most prominent ingredient. A quick glance at a food’s ingredient list can reveal a lot. The FDA requires that all ingredients of a food be listed in descending order of prominence. That is why when it is suggested to limit your sugar intake, that sugar should not be listed as one of the first three ingredients on the label. As I mentioned in “Living the Sweet Life,” added sweetener may be listed in other ways such as honey or molasses. Scan for those ingredients to know what you are getting.
In 2004 the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) (or Title II of Public Law 108-282) was enacted as law requiring that the presence of any major food allergen be declared on the labels of FDA-regulated foods. Major food allergens include milk, egg, fish, crustacean shellfish, tree nuts, wheat, peanuts, and soybeans. This legislation bears tremendous weight to families such as my own, who carry epi-pens to prevent accidental exposure to allergens that could be fatal, and is something we check first.
Then there is the Nutrition Facts label on packaged foods. When the standards were updated in 2016, they reflected updated scientific information, including information about the link between diet and chronic diseases, such as obesity and heart disease. The updated label makes it easier for consumers to make better informed food choices. The FDA explains the facts listed on the label and provides understanding to the numbers. Check it out for yourself, but here is a brief overview of some key points.
- Serving size reflects how much people typically consume but is not a suggested serving and may be larger than a healthy serving.
- 2,000 calories a day is used as a general guide, but your calorie needs may be higher or lower.
- The percent Daily Value (% DV) shows how much a nutrient in a serving of food contributes to a total daily diet. 5% DV or less is considered low, 20% DV or more is considered high.
- Labels do not reflect calories from fat, because the type of fat consumed is more significant.
- Added sugars are now included in labelling, as excess sugar can make it difficult to meet nutrient needs while staying within calorie limits.
- Not every nutrient is reflected, but for ones that Americans neglect most often, recommended amounts are listed.
FDA requirements for labeling ensure that we know what we are eating and lets us decide whether it falls within our dietary goals. A product like San Marzano tomatoes cannot simply be labeled as “Plump and juicy fiery-red orbs of delight. Add them to your recipe and create a memorable meal that will have you feeling strong and healthy.” That’s just marketing, not dietary facts.
The information is there, compliments of the FDA. Be informed and be healthy.
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
