One way in which we can improve our health is to learn how to make informed, nutritious choices at the supermarket. With the thousands of foods on our grocery store shelves, it can be extremely overwhelming to even enter a grocery store, let alone decide what to purchase. There are simple strategies that you can use to become a more enlightened shopper.
Make a Plan
We all have done this before: We walk into the grocery store without a list and aimlessly push the cart up and down the aisles grabbing what looks good at the time. This is dangerous for our bodies and our wallets. Having a list keeps you on track and makes you less likely to purchase tempting treats. Before you make your list, decide what meals you will eat that week, then make a list of ingredients and products that you plan to purchase on your shopping trip, while keeping the layout of the store in mind. For example, if you remember that bread and cereal are in the same aisle, group those items together on your list. This will not only save you time, but will also minimize temptations by reducing the number of times you wander up and down aisles looking for specific products.
Decipher the Nutrition Language
Claims on food labels are all around us – Light, Lean, Healthy, High Fiber! Do you find yourself wondering what these words actually mean?
The following list explains what the Food and Drug Administration (FDA) requires in order for food companies to make such claims. Once you know what the terms mean, you'll be able to compare products on the shelves and choose your foods more wisely.
|
Claim |
Requirements that must be met before using the claim in food labeling |
|
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 |
|
Trans Fat Free |
Less than 0.5 grams of trans fat per serving |
|
Cholesterol-Free |
Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving |
|
Low Cholesterol |
20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving |
|
Reduced Calorie |
At least 25% fewer calories per serving than the comparison 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 than in the comparison food (ex: 50% less fat than our regular cheese) |
|
Light (calories) |
1/3 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 or 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 |
|
Healthy |
A food low in fat, saturated fat, cholesterol, and sodium, and contains at least 10% of the Daily Values for vitamin A, vitamin C, iron, calcium, protein, or fiber. |
|
'High,' 'Rich in' or 'Excellent Source' |
20% or more of the Daily Value for a given nutrient per serving |
|
'Less,' 'Fewer' or 'Reduced' |
At least 25% less of a given nutrient or calories than the comparison food |
|
'Low,' 'Little,' 'Few', or 'Low Source of' |
but can only make the claim as it applies to all similar foods |
|
'Good Source Of,' 'More,' or 'Added' |
The food provides 10% more of the Daily Value for a given nutrient than the comparison food |
For information about how to read a Nutrition Fact Label, visit the NCHPAD factsheet: Food Labels.