Friday, February 20, 2009

Understanding Food Labels

If the label says... It means each serving of the product has...
  • Calorie free Fewer than 5 calories
  • Fat free Less than 0.5 gram of fat
  • Low-fat 3 grams of fat or less
  • Reduced fat

or less fat At least 25 percent less fat than the

higher fat version

  • Low in sat. fat 1 gram of saturated fat or less, with not

more than 15 percent of the calories

coming from the saturated fat

  • Lean Fewer than 10 grams of fat, 4 grams of

saturated fat, and 95 milligrams of

of cholesterol

  • Extra lean Fewer than 5 grams of fat, 2 grams of saturated fat,

and 95 milligrams of cholesterol

  • Light (lite) At least one-third fewer calories or no more than

half the fat of the high-calorie,

higher fat version or no more than half the sodium

of the higher-sodium version

  • CholesterolfreeFewer than 2 milligrams of cholesterol

2 grams (or fewer) of saturated fat

  • Low cholesterol20 or fewer milligrams of cholesterol

and 2 grams (or fewer) of saturated fat

  • reduced cholesterolAt least 25percent less cholesterol than the

higher cholesterol version and 2 grams or fewer

of saturated fat

  • Sodium free Fewer than 5 milligrams of sodium and no

or no sodium sodium chloride in ingredients

  • Very low

sodium 35 milligrams or fewer of sodium

  • Low sodium 140 milligrams or less of sodium


Source: Living Well, Staying Well from the American Heart Association and American Cancer Society

Note: I clicked on the wrong blog. This was intended for the blog I keep for my mother. But it is information we can all put to good use.


Anonymous said...

Thanks a lot for the detailed explanation on how to read labels, sometimes I don't know exactly what they mean and most of the times is very confusing, thanks for your list.

Anonymous said...

Erika, the book I got the list from is chock full of helpful information. Stephanie