Since 1994 in America, food manufacturers have required the Food and Drug Administration (FDA) to include food labels on all packaged food items. Labels can be a tremendous help in controlling our diets?but only if we understand them. Here is a primer to use as you browse the labels in your panty and at the grocery:
Serving Size.
The serving size is listed at the top of the label. This is an important part of meal planning and also where many people go wrong. To get the total number of carbs, calories, etc., in an item, simply multiply the listed units by the number of servings. You may be surprised at how many items you assume are only 1 serving that are actually 2 or 3. The smaller the item, the more likely you are to make mistakes.
Calories.
Calories are the units of energy within a food item. When you eat, your body converts calories into energy, uses what it can, and then stores the rest in the form of fat. On labels, you'll find separate numbers for calories and calories from fat. The fat calorie number refers to the number of calories derived from fat. The higher this number, the more fat in the product. For example, a can of diced tomatoes may have 30 calories (units of energy) and 0 calories from fat, making this a product your body can use efficiently. However, a prepackaged children's snack may have 130 calories with 40 calories from fat, making the processed food item a less efficient source of body fuel.
Daily Percent Values (% DV).
These tell you what portion of the recommended amounts of an item (fat, carbohydrates, vitamins, etc.) are in a single serving in comparison to how much you need for a full day. You should take this number in account when selecting items from the grocery shelf. For example, it you are going to buy a bottle of pasta sauce, and Brand A provides 11% DV of fat and Brand B provides 40% DV of fat, the best choice is Brand A. Be sure to look at the numbers in the context of all the others on the label. If brand A turns out to be heavy on the sodium, you should continue to shop, taking a look at Brand C and Brand D. Fat, Sugar, Fiber, Sodium and Carbohydrates. These are the sections of the label that seem to draw the most attention from dieters. However, everyone should consider them important. If you have dietary food restrictions, high blood pressure, or diabetes, these numbers could mean the difference between remaining in good health and heading towards the danger zone. If you are on a low carb diet, you can monitor your protein intake by paying attention to the carbohydrate and sugar content. Likewise, those on a low fat diet will want to know the fat and fiber content.
The FDA provides information on what specific label terms are supposed to mean. ?No fat? or ?fat free? means that the item contains less than 1/2 gram of fat per serving, ?Sugar free? means that the item contains less than 1/2 gram of sugar per serving, and ?Good source of fiber? indicates 2.5 g to 4.9 g. per serving. A full list can be obtained from the FDA website. You'll note that there is no definition for ?low carb,? so be particularly wary when this phrase is used.
For those who suffer with gluten allergy, or a wheat allergy, it can be hard to find foods that do not contain this product. Bread and bread products are generally off limits for these people. In addition, sufferers should read ingredient labels carefully to decide which foods are safe to eat and which might cause an allergic reaction.
First, it is important to know that there are two conditions that can cause a person to be sensitive to the ingredients often found in breads and bread products. First, some people suffer with a wheat allergy. They must stay away from products containing wheat or wheat flour, but are allowed to eat any other forms of bread.
Other people suffer with what is called coeliac disease or gluten allergy. For those who have this sensitivity to gluten, it is a little more difficult for them to decide which products are safe to eat and which aren't. These people need to learn to read product labels carefully and know which ingredients are gluten in disguise.
It is extremely important for people with gluten allergies to recognize all of the ingredients that can indicate there is gluten in a product. Some of the ingredients that indicate gluten is in a product include bread crumbs, couscous, seitan, wheat bran, wheat germ, cereal extract or semolina wheat. Generally people who are sensitive to gluten know to be on the look out for these and all other bread-type products.
However, there are also some products that contain gluten that aren't as obvious. These include any foods that contain natural flavoring. This is a vague term that may indicate gluten has been used. Soy sauce also contains gluten as does modified food starch, vegetable gum and hydrolyzed vegetable protein.
If you are afraid you might accidentally consume a product that has one of these ingredients, keep a list of these gluten containing products in your pocket or purse. Compare it with the list of ingredients on the food package before buying or eating it to be sure you won't be eating something that could be potentially harmful.
Those who suffer with a gluten allergy should take steps to see they have help on hand in case they do eat something that causes an allergic reaction. Ask your doctor if he will prescribe an anaphylaxis kit that you can carry with you every where you go.
This kit is basically a shot of epinephrine that will keep your heart beating and help slow airway constriction until you can get to a medical facility for help. Be sure you know how to use this kit in the case you have a reaction. Also be sure those close to you know where to find the kit and how to use it in the case you can't inject yourself.
Breads and bread products can cause serious allergic reactions for those who suffer a gluten allergy. Generally, people will not outgrow this allergy, they must live with the diet restrictions all of their lives.
Both Paul Duxbury & Riley Hendersen are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Paul Duxbury has sinced written about articles on various topics from Puppies Dogs, Wedding Bells and Home Businesses. Paul is Head of Training for a major UK Charitable Organisation. He owns one of the UK's Leading Information Providers PK eBooks ()and also owns. Paul Duxbury's top article generates over 49500 views. to your Favourites.
Riley Hendersen has sinced written about articles on various topics from Phones, Recreation and Sports and Home Management. For more information on allergies try visiting - a website that specializes in providing allergy related tips, advice and resources t. Riley Hendersen's top article generates over 60500 views. to your Favourites.