Food Labeling

In the early 1990s, new food labeling laws were developed and implemented to help consumers make smarter food choices and manage their weight.

Key features of the 1991 labeling laws were:

• That all foods, except for those made in tiny amounts by very small companies, must carry a Nutrition Facts panel, recently called “the block,” on their product packaging or have nutrition information available at the point of purchase for foods such as fresh vegetables that are sold in bulk.
• Uniform rules regarding the amount of each type of food that constitutes a serving size. (Tip: Don’t rely on the size of the package to determine serving size. Despite government pressure, some foods packed in individual-size containers have more than one serving, according to their label.)
• Clear guidelines regarding the types of nutrition information that must be provided on each label. For example, the amount of calories per serving of food as well as the total grams of fat, saturated fat, cholesterol, total carbohydrates, fiber, sugar, sodium, vitamins A and C and the minerals calcium and iron must be provided on each food label (trans fat were added to this list in 2006).
• Most consumers do not know food weight in grams. To give people a sense of how much of a specific nutrient a food contains, food labels must also provide the % Daily Value (% DV) of each nutrient. The % DV indicates what percentage of the typical daily intake of that nutrient the food in question provides. The government chose a 2000-calorie per day diet as the average food intake. So the % DV expresses nutrient content in terms of the amount of that nutrient recommended in a 2000-calorie diet. If you eat more than 2000 calories a day, the % DV will underestimate the % of your nutrient intake the food meets, if you eat fewer calories, it will overestimate the % of your DV the food supplies.
• Regulations regarding the types of health and nutrition claims such as heart healthy, lowfat, and organic
• Regulations regarding the health and nutrition claims such as heart healthy, lowfat, and organic that can appear on a food label are strictly defined and controlled.

Regulations 

Sample Nutrient Claim Definitions:

• Fat Free: less than 0.5 gram of fat per serving
• Low Fat: 3 grams of fat (or less) per serving
• Lean: less than 10 grams of fat, 4.5 grams of saturated fat, and no more than 95 milligrams of cholesterol per serving
• Light/Lite: ⅓ fewer calories or no more than ½ the fat of the higher-calorie, higher-fat version, or no more than ½ the sodium of the higher-sodium version
• Cholesterol Free: less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat per serving

Sample Health Claims:

Heart Healthy: low in fat, saturated fat and cholesterol

In addition to the block of nutrition facts, food labels must also contain the name and contact information of the food manufacturer and a list of all ingredients in descending order of prominence. In other words, the most plentiful ingredient by weight is listed first and the least prevalent ingredient is listed last.

Be aware of exceptions: Supplements do not need to follow the food labeling laws. It is very important to be aware of this fact if you shop in health foods stores or in supplement aisles in major grocery stores or buy supplements in gyms, beauty shops, and other outlets.

Spot the Block Campaign Makes Label Reading Easier

In June 2007 the FDA launched the Spot The Block campaign. It is designed to encourage ‘tweens  (defined as youth age 9-13) to be conscious of food labels and use them to make more healthful food choices. While it is aimed youth, the Spot the Block campaign puts key food label usage tips and facts into a format that is also easy for adults to understand.

Key Messages of the Spot the Block Program:

• Check out the serving size. Remember that one package isn’t necessarily one serving! Use the serving size information to discover the total number of calories and nutrients in each package.For example, a 12-ounce can of soda actually contains 2 servings, but who shares a can of soda?
• Consider the calories. When looking at a food’s calorie level, use this guide: 40 calories a serving is considered low, 100 is moderate, and 400 is high. 
• Choose nutrients wisely. In general, chose foods that are lower in fats, sugar and sodium and higher in potassium, fiber, Vitamins A, C, and minerals like iron and calcium. The percent daily value data can help you decide if a food is high or low in a particular nutrient. A 5% Daily Value (%DV) is low. A 20% Daily Value (%DV) is high.

The food labeling laws are updated periodically to reflect new science-based nutrition concerns. For example, in January 2006, all manufactures were required to add information about the trans fat content of their food products to the Nutrition Facts Panel because of research suggesting trans fat intake promotes heart disease. It also became mandatory for food labels to carry information about common food allergens it may contain. The 8 common allergens identified by the food labeling laws are: milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat. Manufactures must also indicate if the food contains ingredients derived from any of these foods, for example the milk protein whey.

Think of food labels as your license to learn more about the items you eat. If you are looking for information on fast foods, most of the type of information found in the block can be found on food manufacturers’ websites. Read, compare, and think about the information on the nutrition facts panel or on manufactures’ websites before purchasing a food. Doing so can help you manage your weight and improve your health.