The complex and ever-changing labels on food is confusing. What does “low”, “fat-free” or “good source” really mean?
“Low fat” can contain as much as 3 grams of fat per serving. But “fat-free” is less than 0.5 grams.
“Low calorie” can have no more than 40 calories per serving whereas “light” means 25% fewer calories or fat.
“Low sodium” has 25% less than the normal amount.
“Sugar free” means no more than 0.5 grams of sugars per serving.
“No added sugar” can contain any amount of naturally occurring sugar and could be high in calories.
“Excellent source” is when a food has at least 20% of the daily value of the nutrient.
“Good source” is when a food has at least 10% of the daily value.
“Extra”, as in extra fiber, means that a product contains at least 10% more than a conventional alternative.
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Meats have their own terminology. “Fresh” cannot be used on any product that is cured, canned, dried, or chemically treated. “Fresh” poultry cannot be cooled below 26 degrees, and “fresh” red meat cannot be treated with antimicrobials or irradiated.
“Never frozen” means below zero degrees.
“Free-range” indicates the flock was provided shelter with unlimited access to food, water and the outdoors.
“Grass-fed” animals must receive the majority of their nutrients from grass throughout their life. This does not limit use of antibiotics, hormones, or pesticides.
From Tuft’s Health and Nutrition newsletter
