Common Health Claims on Food Labels

Health claims printed on food labels are an important tool in determining what is in a food and how it differs from other products. There are rules the Food and Drug Administration (FDA) have implemented for these claims. When a food has these claims on their packaging, they must meet the strict standards set by the FDA.

Some of the most common claims are:

“Low calorie” -- 40 calories or less per serving.
“Low cholesterol”-- less than 20mg of cholesterol and less than 2g of saturated fat per serving.
“Reduced” such as “reduced fat” -- 25 percent or less of a certain nutrient than the regular product.
“Good source of”-- contains 10 percent or more of the daily value for a certain nutrient per serving.
“Calorie Free” -- a product that is less than 5 calories per serving.
“Fat Free” and “sugar free” -- less than .5g of fat or sugar per serving.
“Low sodium” -- 140mg or less of sodium per serving.
“High in”-- the product provides 20 percent or more of the daily value of a certain nutrient per serving.
“High Fiber” -- a product contains 5g or more of fiber per serving.

These definitions can help you quickly determine what is, and what is not, in the food you are buying. These are all strategies to empower you, the consumer, to purchase the best food to improve your health. For more information visit http://www.cfsan.fda.gov/label.html

Perfect Plate: Using the “Plate Method” for Healthy Eating

The plate method is a good strategy to use when learning portions. It is typically used in diabetes meal planning but is effective for anyone. This method is quite simple to figure out but its concepts will serve you in every eating situation.

To learn this method, look at a standard dinner plate. Draw a line down the middle, and then cut one half in half so you have three sections. These compartments have specific foods that fill them. The largest section (half the plate) should be filled up with any type of non-starchy vegetable such as broccoli or a salad. One quarter should consist of complex carbohydrates, such as brown rice or some other grain, and the other quarter should be filled with a lean protein. The plate method is the opposite of how Americans usually eat. In the typical American diet, meat takes up half of our plates and it is usually red meat. Vegetables are usually consumed in small servings--if they are eaten at all.

The plate method is good to use at parties where high fat foods are abundant. Using this strategy can help you keep the calories in check and still eat the food provided. First, look at the available food and determine what you are hungry for. Next, find the vegetables being offered. Choose the vegetable option first--filling up half your plate--then pick the protein and grain choices filling up the other half. For example, the host is serving fried chicken, corn on the cob (corn is a starchy vegetable so it is considered a carbohydrate), a Caesar salad and coleslaw. Caesar salad will fill up half your plate; coleslaw can be high in fat so use this sparingly. A small chicken breast will fit in the protein quarter, and corn on the cob will fit into the carbohydrate quarter.

Healthy Action Step: For the next 3 dinners, use the plate method when choosing what foods to eat. Be sure vegetables fill up half your plate.

Special Food Product Review: Fiber One Honey Clusters

Occasionally, I will post reviews of food products I feel fit into a healthy diet. It can be complicated and time consuming to sift through all the products on shelves to find healthier products. Drawing attention to healthier options will help make the task of changing eating habits that much easier.

A new cereal has hit grocery store shelves: Fiber One Honey Clusters. This new cereal is a high fiber breakfast that claims to contain 51 percent of your daily fiber needs. It is a cereal of wheat flakes with clusters of crispy honey flavored pieces, and has 13g of fiber and 160 calories per serving (serving size 1 cup). With 280mg of sodium and 1.5 g of total fat, Honey Clusters is an attractive choice for a healthy breakfast. This is also a good choice if you have been eating low fiber sugary cereal but need a change. Add some fruit, such as a banana or blueberries, and you will have the ultimate healthy breakfast. There are a few criticisms I have of Honey Clusters. For all the fiber it contains, it does taste very sugary. Also, the ingredients list has high fructose corn syrup as an ingredient. The sugar keeps the cereal from tasting like bitter cardboard—a main complaint of other high fiber cereals but we need to keep our intake of sugar down. Overall, Fiber One honey clusters is recommended for a person interested in adding fiber to their diet just stay within the serving size to keep your sugar intake at a minimum.

For a free sample and more information, visit http://freesample.fiberone.com/FiberOne/Default.aspx.

The Nutrition Facts Label

One of the most important tools we have when choosing healthier food products is the Nutrition Facts panel found on all food packages in the United States. This panel gives a breakdown of the nutritional profile of the food contained in any given package. It lists the serving size, total calories, calories from fat, amount and type of fat, cholesterol, sodium, carbohydrate, fiber, sugar and protein content. It also lists some of the vitamins and minerals the food contains. Reading the panel is not difficult when you know what to look for.

When learning to read a nutrition facts label the best place to start is at the top-- the serving size and servings per container. Think about how much you will realistically eat of the food you thinking about buying. For example, if you are going to eat the entire box and there are 2 servings in a box, then you need to double everything else you see on the panel.

Second, look at the total calories. Whether this food will be a snack or a main meal, this information will let you know how much you are eating. If you are eating this for breakfast, choose a food that has 300-400 calories per serving, 300-400 calories for lunch and dinner should be 400-600 calories. Choose snacks that are about 100 calories each.

Third, look at the fat content. Pick a food with no trans fat and very little to no saturated fat. These fats can raise your risk of heart disease and need to be avoided. Higher amounts of poly and mono unsaturated fats (good fats) can help reduce the risk of heart disease. Choose foods with most of the total fat coming from good fats. Cholesterol is related to the fat content. Be sure to pick a food with little or no cholesterol.

Fourth, look at the sodium content. Choose a product with less than 300mg of sodium to ward off high blood pressure. Foods with sodium levels above 600mg need to be avoided.

Fifth on the nutrition facts panel is total carbohydrates. Unless you have been told to control carbohydrates by your doctor, the amount is not as important as with fat and sodium. Dietary fiber is a key part of total carbohydrate amount. Choose a food with at least 3g of dietary fiber per serving. It is recommended that we get 25-35g of fiber a day and choosing foods high is fiber will help you meet that goal.

The sixth component under fiber is the sugar content. Pick a product with a small amount of sugar per serving.

The seventh piece is protein. Protein content should be balanced with carbohydrates content. Be sure the food has a balance of 55-60 percent carbohydrates and 15-20 percent protein. This will ensure you are getting all of the needed nutrients from this food.

Lastly, read the ingredients list. This will give you important clues to whether the food is natural or a chemistry experiment. Avoid ingredients such as high fructose corn syrup, partially hydrogenated oils and any other ingredient you have trouble pronouncing. Choose all natural foods whenever possible.

Healthy Action Step: The next time you go grocery stopping, take up this challenge: Choose a food item containing 3 grams or more of fiber, 300mg or less of sodium, no saturated fat or trans fat and no partially hydrogenated oils.

Nutrition Facts Label Resource: http://www.ncpad.org/nutrition/fact_sheet.php?sheet=600

COOL Food Labeling

A law, part of the 2002 farm bill, has finally gone into affect which requires food manufacturers to list the country of origin on their foods products. Country of origin labeling, or COOL, is a good tool to use when buying locally grown produce or if you simply want to know where your food is coming from. All fruits and vegetables, including frozen products, must have the country of origin listed on it. If there is no label, the store must tell you on a sign. Raw chicken, beef pork, fish, shellfish and raw nuts all require labeling

There are exceptions: Cut up mixed fruit or any mixed frozen fruits and vegetables do not require a label. Any process foods such as roasted nuts or canned foods will not have to be labeled. Any meat that has special spices/flavorings or is already cooked does not need to be labeled. Turkey in any form does not require labeling.

The law took affect on September 30th and it will take 2-3 weeks for the labels to show up in stores.

Physical Activity—The Backbone Of Your Mypyramid Plan

Being physically active is a key component of Mypyramid and can involve many activities. A healthy lifestyle is dependent on how physically active you choose to be. Walking, running, riding a bicycle and participating in a sport are just a few of the ways you can fit essential exercise into your daily routine. It is recommended that you are physically active at least 30-60 minutes a day. This is in addition to your normal activity. If you are just staring out, aim for 30 minutes. Do an activity that does not require a lot of equipment, such as walking. Whatever type of activity you choose it should be of moderate intensity. This means you should break a sweat but still be able to hold a conversation. As you get stronger, gradually increase the time to 60 minutes.

There are three areas of physical activity that are essential for maximum health benefits, cardiovascular exercise (aerobic activity), strength training, and stretching/flexibility. Aerobic activity includes moderate to vigorous intensity walking, running/jogging, dancing, cycling, and swimming. This helps to strengthen the heart and pumps blood throughout the body. The heart is a muscle and will become stronger the more of this type of exercise you do. Strength training is lifting weights to tone muscle and you are better able to perform aerobic exercise. Stretching promotes flexibility and also allows you to do more activity. Doing all of these activities plus healthy eating will give you the best chance of avoiding serious illness such as heart disease, cancer, stroke, and type 2 diabetes. It also improves mood and self-esteem. If you have a pre-existing condition, see a doctor before starting any exercise program.

There are many ways to implement more physical activity into your life. You can join others in a walking group, sign up for an exercise class or walk/ride a bike instead of driving.. For more tips on how to incorporate physical activity into your daily life, visit http://www.mypyramid.gov/pyramid/physical_activity_tips.html.

Healthy Action Step: Look into what types of exercise classes are offered in your area and sign up for one. Jazzercise (http://www.jazzercise.com/) is one option and has many class offerings that are taught by trained instructors in a friendly atmosphere. There are also many low cost offerings through community park districts.

Oils—The yellow band

The last band on the pyramid is the yellow band which represents oils. Oils are liquid at room temperature and are the unsaturated (good) type. Monounsaturated and polyunsaturated fats are essential for good health and contain Vitamin E--a vital nutrient. Olive oil, canola oil, safflower oil, and cottonseed oil contain these unsaturated fats. They do not contain any cholesterol and are found in foods such as some fish, avocados, and nuts. Mayonnaise, soft tub margarine and salad dressings also contain these oils. These foods should be used in small amounts to flavor foods because they are high in calories and fat. This can cause weight gain in large amounts but are healthy in small servings.

This group does not include trans fat or saturated fat. Saturated fat is solid at room temperature. Examples include butter, lard, chicken and beef fat. These types of fat contribute to plague buildup and heart disease as well as increases in LDL (bad) cholesterol and total cholesterol. Palm kernel oil and coconut oil are both saturated fat based oils and should be avoided.

The daily recommended intake of oils is between 5-6 teaspoons which most of us get easily. An example of an entire day’s intake is one tablespoon of mayonnaise on a sandwich, and one tablespoon of margarine on toast. Other examples of a serving is 2 tablespoons of peanut butter is equal to 4 teaspoons of oil; 1 ounce of nuts is equal to 3 teaspoons of oil; and a half of a medium avocado is equal to 3 teaspoons of oil. For a list of other serving size equivalents visit http://www.mypyramid.gov/pyramid/oils_count.html.

Healthy Action Step: Switch the type of fat you use on food. For example, instead using butter on bread, brush extra virgin olive oil on it. Dipping bread in olive oil works as well.

Meat and Beans--The Purple Band

The next band on the pyramid is the purple band which represents the meat and beans group. There are many more foods included in this group than the name suggests. Beef, chicken, pork and turkey along with dried beans, peas, fish and shellfish, nuts, seeds, vegetable burgers (made with beans) and eggs are all included. These foods provide many essential nutrients that help grow healthy body tissue and improve bone formation. Meat and poultry contain protein, B vitamins, Vitamin E, and Iron. Fish contain omega 3 fatty acids and other unsaturated (good) fats that help improve heart health. Nuts and seeds are also good sources of Vitamin E and omega 3’s and help reduce the risk of cardiovascular disease.

The recommended daily intake from this group is 5-6 oz. A one ounce serving is equal to 1 ounce of meat, poultry, and fish, ¼ cup of dried beans, 1 tablespoon of peanut butter, 1 egg and a half ounce of nuts. To get the recommended requirement mix it up by choosing a variety of foods including low fat cuts of meat. For example, a meal could consist of a 4 oz piece of grilled chicken with a mixed salad of lettuce, tomato, cucumber, red peppers and ¼ of cooked kidney beans. For more ideas, visit http://www.mypyramid.gov/pyramid/meat_tips.html.

Healthy Action Step: When buying meat and poultry choose lean cuts and trim any fat before cooking.

Milk--The Blue Band

Milk and products made from milk are an important part of any diet, especially those of children and adolescents. Low fat and fat free milk contain important nutrients such as calcium and vitamin D to help them build strong bones and teeth. These foods also contain potassium, which can help adults maintain normal blood pressure and cardiovascular health. Adults can also see improvement in bone mass by consuming milk and milk products.

It is recommended that children 2-8 years old drink 2 cups of milk a day. Kids 9-18 and adults are encouraged to drink 3 cups a day. This can be low fat or fat free fluid milk, yogurt, and reduced and low fat cheese. A one cup serving is 1 cup of milk or yogurt, 1 ½ oz of hard cheese, 2 oz processed cheese, 2 cups cottage cheese, and 1 cup frozen yogurt. Choose low fat products when eating foods in this group to reduce your risk of heart disease. The saturated fat in whole milk and full fat cheese can contribute to increases in LDL “bad” cholesterol and contribute to weight gain. The easiest way to incorporate more milk products for both children and adults is to swap out soft drinks for a glass of milk.

For a great topping or dessert take 1 cup of low fat or fat free vanilla or other flavored yogurt and place it in a strainer lined with paper towels. Let the liquid drain out for at least 8 hours or overnight. The result with be a thick topping for fruit or mix in a little honey and walnuts for a quick dessert.

Healthy Action Step: Replace one soft drink beverage with low fat or fat free milk. Gradually increase until all soft drinks are replaced with milk.

Fruit—The Red Band

The next band on Mypyramid (http://www.mypyramid.gov/) is the red band that urges us to eat more fruit. Fruit is a healthy and delicious snack when hunger strikes. All forms of fruit such as blueberries, strawberries and blackberries to apples, oranges and pears can make a healthy snack any time. They do not need to be cooked and can be eaten anywhere. It is recommended that we eat a variety of fruits in all colors just like vegetables. All fruits are filled with phytochemicals, vitamins, minerals and fiber that help decrease the risk of chronic diseases such as heart disease and stroke. Serving sizes are 1 cup of cut-up fruit or a 1/2 cup of dried fruit.


It is recommended that we choose whole fruit instead of fruit juices. Most juices are not 100 percent juice and contain high fructose corn syrup and other unnecessary additives. These juices contain little or no fiber; whole fruit is abundant with it. The best way to keep fruit on your mind is to have a bowl of whole fruit on the kitchen table. People are more likely to eat it if it is one of the first food items they see.

Healthy Action Step: Visit your local farmer’s market and buy some locally grown fruit. Place it in a bowl on you kitchen table. Eat one of these fruits as a snack or with your lunch. To find a farmer’s market near you visit http://www.localharvest.org/.

The Vegetable Group—The Green Band

The next band on Mypyramid is the green band -- the vegetable group. There are so many vegetable varieties to choose from. Plus, they can be eaten fresh or cooked. It is recommended that we eat a variety of colors from dark leafy greens, such as spinach or collard greens, orange yams (sweet potatoes) and butternut squash, red tomatoes, and white cauliflower. Most vegetables have no fat, very few calories and are filled with vitamins, minerals, fiber and phytochemicals that help prevent disease. Potatoes and corn are considered starchy vegetables so typical servings are a bit less but they are no less healthy.

Vegetables sometimes get a bad rap as being tasteless and unappetizing. This can be true if they are not cooked the right way. When cooked correctly, vegetables can be a delicious food item that everyone in your family will enjoy eating. Vegetables need to be either steamed or boiled for only 3-8 minutes depending on their size. Steaming is the preferred method because very few of the vitamins are lost during cooking. When cooked, they should still have their bright color and be crisp-tender. Mushy, pale vegetables are overcooked. Avoid this as much as possible.

Vegetables can also be enjoyed raw such as with a dip made from plain low fat yogurt and seasonings. Raw broccoli florets, cherry tomatoes and bell peppers found on vegetable platters are a perfect way to get your vegetables at parties or as a snack.

100 percent tomato and vegetable juice also counts towards your vegetable servings. Be sure the juice you choose is 100 percent juice with no other added ingredients such as high fructose corn syrup.

For tips on incorporating more vegetables in your diet, visit http://www.mypyramid.gov/pyramid/vegetables_tips.html.

Healthy Action Step: Pick one new vegetable to try with your meal. How about some sautéed spinach, roasted broccoli or steamed carrots?

Grains: The Orange Band

The orange band on Mypyramid (http://www.mypyramid.gov/) is the first and largest band. This represents the grain food group. The pyramid suggests that we make half our grains whole grains. What makes a grain whole? In nature, a grain consists of the bran, endosperm and germ. The bran and germ have most of the nutrients such as the B vitamins, Vitamin E, minerals and fiber. A whole grain is a grain that still has all of it parts intact after being processed into the food products we buy. For example, white flour has been processed down to only the endosperm, or the middle layer of the grain. It has very little nutrients because the germ and bran have been removed. In whole wheat flour, the bran and germ remain along with it nutrients.

There are a variety of foods that can be considered whole grains, such as high fiber bread and cereal, whole grain or whole wheat pasta, brown rice, oatmeal and many others. Always read labels when buying packaged foods and be sure that the first ingredient says “whole” in front of the grain, such as whole grain or whole wheat flour.

It is easy to incorporate more whole grains into your diet. Instead of eating white bread, choose whole wheat or whole grain bread. Read labels and choose bread products that contain 3 grams of fiber or more. Another option instead of white rice is brown rice. A typical serving is a 1/2 cup. There are many types to choose from but the healthiest is long grain brown rice. Popcorn (without salt and butter) is also a whole grain. A serving is 3 cups popped and makes a delicious snack.

Some interesting and unusual grains that many Americans may not have tried are Quinoa, Millet, Kamut and Amaranth. These grains are considered ancient grains because they were eaten by our ancestors. Some in modern America are beginning to rediscover how delicious these grains are.

There are many more ways to incorporate whole grains into your eating plan. Visit http://www.mypyramid.gov/pyramid/grains_tips.html for more tips.

Healthy Action Step: Incorporate one new whole grain into your eating plan such as whole wheat pasta (instead of white) or high fiber cereal. Feeling adventurous? Choose Quinoa or Amaranth in place of rice.

A New Beginning

The decision to become healthier is not an easy one but is a commitment to your self that can be life changing. Redefining lifestyle habits is a process and needs to be undertaken at your own pace. This is not a crash diet; this is a new way of eating and living. In the process you can discover things about yourself and enjoy foods you never thought you would. During this journey you will most likely lose weight though this is not the main focus. A good place to start our journey is by using Mypyramid --www.mypyramid.gov

Hopefully, many of you have heard of Mypyramid, the USDA’s guide to healthy eating. This pyramid is the recommended way to eat. It is a set of 6 colored bands. Each band corresponds to one food group --the orange band for Grains, the green band for Vegetables, the red band for Fruits, the yellow band for Oils (fats), the blue band for Milk (dairy products), and the purple band for Meat and Beans. These bands form the pyramid shape. It is recommended that our diet consist for mostly of Grains, Fruits and Vegetables. Milk, Meat and Beans are recommended in lesser amounts. Oils (fats) should be consumed in small amounts.

Serving sizes vary depending on your individual profile. Visit http://www.mypyramid.gov/mypyramid/index.aspx to get your own personalized plan.

The last component of Mypyramid is physical activity, represented by the individual walking up the stairs on the side of the pyramid. It is recommended that we do some form of moderate physical activity for 30 minutes a day. These sessions can be broken up into 3 (10 minute) sessions. If this seems daunting or you have never exercised before, start out by walking more during your regular day. Take the stairs instead of the elevator, or park further from the entrance of the stores you normally visit. As this becomes easier, incorporate the official 30 minutes of physical activity into your day.

In future posts, I will expand on each band and give you ideas for incorporating these foods into your eating plan.

Healthy Action Step: Go to http://www.mypyramid.gov/mypyramid/index.aspx and get your personalized plan. Print it out and put on your refrigerator.