Main Pages

> Everyday > Blogs > Back to the Table

Buzz:

Summer's Best Real Food Recipes

Summer's Best Real Food Recipes

Check out Bobby Flay’s Real Food Summer School videos, recipes & sweepstakes.

Back to the TableAdd to My Yahoo!
Email This Story IM This Story Print This Story

Reduced, Less, Low, Light: Decode the Top 10 Food Label Secrets

Posted Wed, May 28, 2008, 11:08 am PDT
POST A COMMENT »
How light is "light"? Is "extra lean" that much leaner? I am often asked by friends and readers about terminology seen on popular food products. Turns out there are specific regulations as to what words can be used on a food label. Here's what I've learned from the folks in the U.S. Government: 
  1. FREE
    A product must contain no amount or only an insignificant amount of one or more of the following: fat, saturated fat, cholesterol, sodium, sugar, and calories. The terms no, without, and zero can also be used.
  2. LIGHT
    This term can still be used to describe food characteristics such as color and texture if the label makes the meaning clear; for example, light brown sugar.

    The term carries two other meanings:

    • A nutritionally altered product that contains 33% less calories or 50% less fat than the original food.
    • A food's sodium content has been cut by 50% or more
  3. LESS
    A food that contains 25% less of a nutrient or of calories than a similar food. Cream cheeses that have 25% less fat than butter could use the term less or fewer.
  4. REDUCED
    A nutritionally altered product containing 25% less of the nutrient or of calories than the regular product. If the regular product already meets the criteria for low, a reduced claim cannot be made.
  5. LOW
    This term can be used when referring to one or more of the following: fat, cholesterol, sodium, and calories. The term little, few, and low source of can also be used.
  6. EXTRA LEAN
    Meat, poultry, and seafood containing less than 5 grams of fat, less than 2 grams saturated fat, and less than 95 grams of cholesterol per 3.5 oz. serving.
  7. LEAN
    Meat, poultry, and seafood containing less than 10 grams of fat, less than 4 grams saturated fat, and less than 95 grams of cholesterol per 3.5 oz. serving.
  8. MORE
    A food using this claim must contain 10% more of the Daily Value of a nutrient than the reference food. To use the words fortified, enriched, or added, this standard must also be met.
  9. GOOD SOURCE
    One serving must contain 10-19% of the Daily Value.
  10. HIGH
    One serving of a product must contain 20% or more of the Daily Value (recommended daily intake of a nutrient).

Average (214 Ratings): 3.5 out of 5 stars

Email This Story IM This Story Print This Story
Back to Index | « Prev Post | Next Post »

  • 1. Posted by stephanie.hill11 on Sat, May 31, 2008, 10:11 am PDT

    Im glad this told me about this!

    Report Abuse

  • 2. Posted by redsoxgenius18 on Sat, May 31, 2008, 10:13 am PDT

    oh

    Report Abuse

  • 3. Posted by cocomo90 on Sat, May 31, 2008, 10:14 am PDT

    Sir I think you are very smart to think that we need to know this stuff, and serously, I think we do. I thank you for featuring this article. Thanks! Ariana Smtih,11

    Report Abuse

  • 4. Posted by reber_tag on Sat, May 31, 2008, 10:17 am PDT

    great info, would love to see more follow-up comments by the author on how to use food labels to pick good foods. For ex. I like to use calories to fat calories as an easy discrimant -- if its 25 percent or less then I know its a solid low fat food. Ex. a microwave lunch has 300 calories and 60 fat calories... Well I half 300 to 150, then half is again to 75.. I then take 75 and compare it to the fat calories number. If its lower then the food is okay to put in the basket... This is an easy read on food labels and only takes a second of easy quick math in your head.

    Report Abuse

  • 5. Posted by louie on Sat, May 31, 2008, 10:21 am PDT

    I went to the supermarket looking for a breakfast cereal with no sugar added (no corn syrup, no glucose, no fructose, etc.) There ain't no such thing !!! Has anyone ever seen a breakfast cereal with NO sugar added?

    Report Abuse

  • 6. Posted by louie on Sat, May 31, 2008, 10:21 am PDT

    I went to the supermarket looking for a breakfast cereal with no sugar added (no corn syrup, no glucose, no fructose, etc.) There ain't no such thing !!! Has anyone ever seen a breakfast cereal with NO sugar added?

    Report Abuse

  • 7. Posted by Kodeman on Sat, May 31, 2008, 10:24 am PDT

    hmm in never really knew, im glad someone came forward

    Report Abuse

  • 8. Posted by Kelly C on Sat, May 31, 2008, 10:28 am PDT

    I just took a nutrition class and it's always nice to read what was taught in the class. After taking the class I pay more attention to food labels. If more people would consider taking some form of education around food intake maybe we would have a slimmer America.

    Report Abuse

  • 9. Posted by phabeger on Sat, May 31, 2008, 10:35 am PDT

    Good to know - But it's easier just to read the nutrition label on the back - that tells you exactly what's in it without any confusing terms.

    Report Abuse

  • 10. Posted by Mark on Sat, May 31, 2008, 11:11 am PDT

    It's a good idea to examine reduced fat claims on packaging. Good information here, good to see someone cares. Mark

    Report Abuse

  • 11. Posted by valareedoll on Sat, May 31, 2008, 11:21 am PDT

    Tony, quit being a dick! he isn't giving "dietary advice", you freaking idiot.

    Report Abuse

  • 12. Posted by Diane P on Sat, May 31, 2008, 1:06 pm PDT

    Thanks! Now I know what it really means now.

    Report Abuse

  • 13. Posted by DG D on Sat, May 31, 2008, 2:24 pm PDT

    this my yahoo emaill ok dg_dg_dg_love

    Report Abuse

  • 14. Posted by Tim on Mon, Jun 02, 2008, 4:14 am PDT

    Try this WONDERFUL combination for the morning instead of boxed cereal....put some almonds, cashews (all unsalted) into a bowl. slice up some strawberries and throw in some blueberries then top it all with some uncooked whole oatmeal. Drizzle on some whipping cream and then some sugar free syrup and sprinkle on some cinnimon!! It is awesome!!

    Report Abuse

  • 15. Posted by Colleen on Sat, Jun 07, 2008, 9:25 am PDT

    Tony - this is not nutritional advice, simply a clarification of terms that the food industry is given permission to use by the FDA. I always thought that light beer had less alcohol!! But now I know better, and need to read the labels.

    Report Abuse

  • 16. Posted by MarQ on Sat, Jun 07, 2008, 9:29 am PDT

    Yeah!

    Report Abuse

  • 17. Posted by Ralph S on Sat, Jun 07, 2008, 9:29 am PDT

    valareeedooll, u need to go to the supermarket, buy a bar of soap, and wash ur mouth

    Report Abuse

  • 18. Posted by VOYTEK G on Sat, Jun 07, 2008, 9:45 am PDT

    Is this for stupid people or what?? Newsflash: Read the damn labels!! DUH!!!!

    Report Abuse

  • 19. Posted by Darrell B on Sat, Jun 07, 2008, 9:57 am PDT

    I thought this was a very useful article with reasonable and helpful information. In response to Tony's previous coment. Just because the author looks overweight, doesn't mean he doesn't know what he's talking about. It may just mean that he may have a health issue that prevents him from being slim or perhaps he simply doesn't follow his own advise. Actually, he wasn't advising anything but rather stating facts. This reminds me of an elementary teacher I once had. She told the class to "do as I say, not as I do", after a student pointed out that she wasn't doing something correctly. :o)

    Report Abuse

  • 20. Posted by Big_B on Sat, Jun 07, 2008, 9:57 am PDT

    foodpyramid.gov.....breaking news..this is not a secret people have had this information available to them for years. it is not rocket science anyone that knows how to read can do this ...no tricks no gimics....learn to eat what your body needs and get active for at least an hour a day...you will be amazed at the results.

    Report Abuse

  • 21. Posted by shark05@sbcglobal.net on Sat, Jun 07, 2008, 10:02 am PDT

    hi shark how are you doing . this is mom . pease writ to me. love

    Report Abuse

  • 22. Posted by Big_B on Sat, Jun 07, 2008, 10:03 am PDT

    for reber_tag...That is a good post you made....some labels even show you how many calories are from fat...but the method you posted is a fundemental way of making sure the manufacturer is on the up -in-up.

    Report Abuse

  • 23. Posted by RACHELLE H on Sat, Jun 07, 2008, 11:02 am PDT

    Although this information is not new it is nice to have someone shine a spotlight on it. No harm there. As for the author of the article, Art Smith is a chef and cook book writer. He is also Oprah's personal chef and he and a personal trainer helped her to get her weight down in the past, so clearly he understands proper nutrition even though he is overweight himself--most good chefs are overweight; turn on Food TV if you don't believe me. (BTW, this is not a plug for Oprah and I realize she has more recently gained weight due to thyroid problems). That being said, Art Smith is merely giving us the government's rules that food makers (including himself) have to follow when advertising their products using certain terms, so that we can make informed decisions. Some people don't know that simple words like "light", "less", and "more" have to meet certain criteria. Sometimes a label that says "reduced fat" will catch my eye--the goal of marketing. But then I turn the package over and READ the labels. From there I make my decision. By the way, there are other marketing terms that have to meet gov't rules too, like the the words "new", "all new" or "new and improved". The bottom line is, don't let yourself get suckered by the advertising because even though they have rules placed on the words that are used, the product still may not be good for you. Knowledge is power!

    Report Abuse

  • 24. Posted by torcotorco on Sat, Jun 07, 2008, 11:29 am PDT

    Tony: What part of "specific regulations" and "in the U.S. Government" do you not understand? And where did you read anywhere in the article that any of this information had anything to do with dietary advice? I think you judged the article just by looking at the author's photo, didn't you. If you need help with reading English, just let me know.

    Report Abuse

  • 25. Posted by John M on Sat, Jun 07, 2008, 11:47 am PDT

    How about just making sure that it's fresh and safe?!

    Report Abuse

  • 26. Posted by Dick C on Sat, Jun 07, 2008, 12:03 pm PDT

    One article posted here was specific to a problem we all have. sugar added (no corn syrup, no glucose, no fructose, etc.) High Fructose corn syrup is worse than all other constituants and is found in everything you buy in a supermarket.

    Report Abuse

  • 27. Posted by True Health on Sat, Jun 07, 2008, 12:05 pm PDT

    To really eat healthy, just remember this: if you are reading about your food on a box, you are better off EATING THE BOX!!! WAKE UP SHEEPLE!

    Report Abuse

  • 28. Posted by Stephen M on Sat, Jun 07, 2008, 12:10 pm PDT

    Now, can some explain the difference between fresh, frozen, fresh frozen, fresh previously frozen and fresh not previously frozen?

    Report Abuse

  • 29. Posted by dbbaldwin@sbcglobal.net on Sat, Jun 07, 2008, 12:13 pm PDT

    If it was just a matter of reading the labels then don't you think more people would be healthier? Face it, these labels are marketing and they make some people believe they're eating healthier, when there isn't always a big difference between the normal and light, low etc. Try comparing the normal version and the other versions the next time you go shopping. Art did a service and some people want to slam him for it. I don't think that's fair.

    Report Abuse

  • 30. Posted by nikki on Sat, Jun 07, 2008, 12:19 pm PDT

    Don't forget to read the actual ingredients they can be a little scary too. (i.e. partially hydrogenated...ooohhh bbaadd for ya) Just for the old days when we didn't even worry about MSG!!!!!

    Report Abuse
View All 49 Comments »

LEAVE YOUR COMMENT

You must sign in to leave a comment

Yahoo! Food Videos

Most Watched Food Videos

My Food

help

Recipe of the Day

Open
Grilled Lemon Chicken

Grilled Lemon Chicken

from: KRCTLC

Average (24 Ratings): 3.5 out of 5 stars

A touch of Dijon mustard adds a bit of zest to this delicious grilled chicken recipe.

Add to My Yahoo!

Recent Activity

Open

Keep track of what you've seen recently

Articles
No recently viewed items
Recipes
No recently viewed items
Searches
No recently viewed items

Yahoo! Food

» All Yahoo! Food

Also on Yahoo!

» All Yahoo! Services

Things To Do