Decoding Food Labels: 2020 Update
Whether you are trying to lose, gain or maintain weight, it is important to understand and know what you are putting in your body. Food labels provide all the information you need regarding the nutritional values of a particular food product. The FDA has implemented new label requirements for the first time in 20 years.
When you are standing in the grocery store trying to decide whether to purchase or not. Reading labels will make it easier for you to judge what type of food product is good enough to put in your body. With the new labels, you can easily compare the food products and select the best option for your style of eating.
So, what’s new and different? Let’s do a run down.
food label comparison
New: Servings & Serving Size
The number of “servings per container” and the “Serving Size” area are now in larger and/or bolder type. Serving sizes have been updated to reflect what people actually eat and drink today. For example, the serving size for ice cream was previously 1/2 cup and now is 2/3 cup. There are also new requirements for certain size packages, such as those that are between one and two servings or are larger than a single serving but could be consumed in one or multiple sittings.
New: The total number of calories:
Also, now bigger and bolder. This is a common go-to area to check on the label that is now easier to read. It will tell you how many calories you are consuming per serving. You can easily calculate the number of calories that you have consumed based on the amount of the food product you have eaten. Calories are good to know because the number of calories you consume or burn could determine whether you are going to gain or lose weight. For instance, if you consume or burn 3500 calories, you are going to gain or lose one pound of weight respectively. A small caveat, we all now know that the calories in- calories out model is not that reliable and straight forward.
In general, if you focus on good quality, real food, then calories in and calories out can be less of a focus.
New: Calories from fat
“Calories from Fat” has been removed because research shows the type of fat consumed is more important than the amount.
New: Added sugars
“Added Sugars” in grams and as a percent Daily Value (%DV) is now required on the label. Added sugars include sugars that are either added during the processing of foods, or are packaged as such (e.g., a bag of table sugar), and also includes sugars from syrups and honey and sugars from concentrated fruit or vegetable juices. Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar.
Added sugars is a key area to pay attention to.
New: Nutrients area
The lists of nutrients that are required or permitted on the label have been updated.
Vitamin D and potassium are now required on the label because Americans do not always get the recommended amounts. Vitamins A and C are no longer required since deficiencies of these vitamins are rare today. The actual amount (in milligrams or micrograms) in addition to the %DV must be listed for vitamin D, calcium, iron, and potassium.
The daily values for nutrients have also been updated based on newer scientific evidence. The daily values are reference amounts of nutrients to consume or not to exceed and are used to calculate the %DV.
The number and type of nutrients listed let you know how much energy you are consuming and how, or if the ingredients of this food product are going to affect or nourish your body.
Mainstays to remember:
Nutrients to avoid
While reading the label, check for things like trans fat, cholesterol and sodium; these are things you need to completely avoid if you are trying to lose weight or just stay healthy. These nutrients are notorious for contributing to heart disease, high blood pressure, high cholesterol and various types of cancers.
There are a number of ways food companies disguise added sugar and preservatives in the ingredients lists. My general rule is if it sounds like it came from a lab, or I can’t pronounce it, then I avoid it. Put it back. Move on.
Nutrients to focus on:
On the flip side, look for foods that have high amounts of fiber, calcium, iron, protein, zinc and a variety of vitamins. These nutrients will nourish your body and get you through your day without draining you of energy.
Also, vegetables and produce don’t have labels. Try to focus on foods that don’t need a label because they come from nature. Nature’s nourishment is the best kind!
Final new improvement:
the Footnote explaining Percent Daily Value, or % DV:
The footnote at the bottom of the label has changed to better explain the meaning of %DV. The %DV helps you understand the nutrition information in the context of a total daily diet.
This percentage gives you an idea of the number of nutrients that are available in a single serving. If you intend to avoid or limit a certain nutrient like cholesterol, sodium, trans fat or saturated fat, select food products that show less than 5% Daily Value. Similarly, if you want to start increasing the protein in your diet, look for food products that contain 20% or more of your daily value.
A rule of thumb when it comes to food labels…the ingredients at the top of the list are in larger amounts than the end. So if a package claims high in calcium, but calcium is the last thing on the ingredient list, then you know the advertising is misleading.
I hope this helps clear up any confusion you may have had surrounding food labels and helps to point out the improvements and changes. Please leave any follow-up questions in the comments below.
Join me on my Facebook page,facebook.com/drlaramay, as well as Instagram & Twitter @drlaramay. Also, be sure to tune in to my podcast on your favorite platform, iTunes, Spotify, Stitcher, Podbean or Anchor. Fm @Light Body Radio to get all the juicy info coming your way in an easily digestible format. I look forward to hearing your feedback, comments, and suggestions.
Namaste,
- Dr. Lara
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