What Is Obesity
Understanding Food LabelsIn May of 1994, new food labeling regulations went into effect, requiring most packaged foods to provide nutrition information. Prior to these new regulations, food labeling was voluntary and could only be found on about 60 percent of packaged foods. The food labeling regulations were designed to ensure that label information is accurate and reliable and to empower consumers by giving them information to help them choose healthier foods to meet their nutritional needs. The new food label includes a listing of some of the nutrients important to health. What is on A Food Label Label Components The new nutrition label, called "Nutrition Facts," provides information on a variety of nutrients. It also lists the serving size, calories per serving, the percentage of U.S. Recommended Daily Allowance (for people over the age of four) for all the nutrients listed, and the ingredients. Moreover, the new label has bigger type, and the FDA requires that the information appear on a white or other neutral-contrasting background. The information on the label includes:
Health Claims on Labels Frequently, consumers find claims about a food's nutritional benefits on the packaging. Health claims describe nutritional benefits that a specific food product offers. The government has strict definitions for many health claim terms, including the following:
Components of a Nutrition Facts panel Nutrition Facts Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. It is important to note the following: Serving Size Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label. Calories (kcal) Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in Calories or low in fat. Nutrients listed Total fat, saturated fats; cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron are required on the label. Other nutrients are optional and may be listed at the discretion of the manufacturer. Good Fats and Bad Fats The fact is: we all need fats. Fats help nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while some increase our risks of heart disease. The key is to replace bad fats with good fats in our diet. The Bad Fats: Saturated Fats Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut, palm oil and palm kernel oil. Trans Fats Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwave popcorn as well as in vegetable shortening and hard stick margarine. The Good Fats: Monounsaturated Fats Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol). Nut, canola and olive oils are high in monounsaturated fats. Polyunsaturated Fats Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group. What can we do? Avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in mono- and polyunsaturated fats such as canola oil, olive oil and flax seed oil. |