Reading a Food Label

The many descriptive words on a food label cannot be used unless they meet very specific legal requirements. Some of the common descriptions found on FDA-regulated foods are listed below.

-Fat-free: less than 0.5 grams of fat per serving.

-Low fat: no more than 3 grams or less of fat per serving.

-Less fat: A minimum of 25% less fat than the comparison food.

-Light (fat) A minimum of 50% less fat than the comparison food.

-Cholesterol-free: Less than 2 mg of cholesterol and 2 g of saturated fat per serving.

-Low cholesterol: no more than 20 mg of cholesterol and 2 grams of saturated fat per serving.

-Reduced calorie: A minimum of 25% fewer calories than the comparison food.

-Low calorie: No more than 40 calories per serving.

-Light (calories): A minimum of one-third fewer calories than the comparison food.

-Sugar-free: Less than 0.5 grams of sugar per serving.

-Low sodium: No more than 140 mg of sodium per serving.

-Very low sodium: No more than 35 mg of sodium per serving.

-High fiber: 5 or more grams of fiber per serving.

-High, rich in, excellent source of: 20% or more of the Daily Value of the nutrient.

-Good source of: 10% or more of the Daily Value of the nutrient than the comparison food.

-Less, fewer, reduced: 25% or less of the named nutrient than the comparison food.

The USDA also has specific requirements for words used in labeling meat and poultry. Some of these include:

-Certified: inspected, evaluated, graded, and approved the USDA Food Safety and Inspection Service.

-Free-range or free-roaming: indicates that the animals have access to the outdoors.

-Fresh (poultry): A complicated regulation that in general says that the raw meat has never been held at a temperature below 26 F, although there are some adjustments to this that allow a temperature fluctuation of up to 2 degrees while poultry is in stores.

-Frozen (poultry): The temperature of the raw meat is 0 F or lower.

-Halal: prepared at a federally inspected meat-packing plant that also is overseen by an Islamic authority and meets the requirements of Islamic dietary law.

-Kosher: prepared at a federally inspectedmeat-packing plant that also is overseen by an Rabbi and meets the requirements of Jewish dietary law.

-Natural: containing no artificial ingredients or added color and processed in a way that does not alter the raw product.

-oven prepared: the item is cooked and ready to eat without additional cooking.

-oven ready: the item is uncooked, but is ready to cook without additional preparation.

Consumers may also see a USDA grade on the label of cuts of beef and lamb. Pork, veal, and mutton are also graded, but the grades are not usually shown on store packaging. All USDA graded meat is inspected and wholesome, but some grades are more tender and better suit to certain cooking methods than others.

-Prime: the highest quality and most tender and juicy cuts, but also the most expensive. Prime cuts contain the most fat. They make excellent steaks and roasts.

-Choice: very tender, juicy, and flavorful. This is the most popular grade of meat sold in the United States.

-Select: very lean with less fat. These cuts are best suited to long, moist cooking methods such as soups and stews.

Two other lower grades of beef, standard and commercial, are sometimes sold as ungraded ‘‘store brand’’ meats. These cuts are wholesome and nutritious, but tend to be tougher and dryer than the higher grades. Utility, cutter, and canner beef, the lowest of the eight grades, are almost never seen in stores. These cuts of meat are used to make ground beef, hot dogs, and other processed meat products.