Understanding Nutrition Labels Can Be Challenging for Many
If you think you are the only one who gets confused trying to read nutrition labels on food, relax - you have plenty of company.
In a study of educated adults - 75 percent of whom had at least a high school education - most had trouble understanding everyday food nutrition labels, says a report in the American Journal of Preventive Medicine.
Dietitians are not surprised, since they constantly have to explain food labeling to clients.
"The biggest problem is (figuring) serving size," says Dr. Russell Rothman at Vanderbilt University, who led the study about nutrition labels.
Dr. Rothman's team surveyed 200 primary-care patients from a wide range of socioeconomic backgrounds and asked them to finish a 24-item measure of food label comprehension.
The participants answered, on average, just 69 percent of the questions correctly.
Besides confusing serving sizes, persons were most often mixed up about extraneous material on the label, says Dr. Rothman.
They often calculated the data incorrectly - for instance, only 37 percent could figure the number of carbohydrates consumed from a 20-ounce bottle of soda that contained 2.5 servings.
"A soda bottle is typically 20 ounces," notes Dr. Rothman, "and it will say, 'servings per container is 2.5.' People will not realize that. They think [the whole bottle] is a serving."
If the label says 200 calories per serving, many will mistakenly think that means the whole bottle. However, after doing the math, the entire bottle would actually provide 500 calories, he says.
"When you are looking at food labels, take your time and be careful," advises Dr. Rothman. "They are confusing and have a lot of complex information in them. Pay particular attention to serving size and how to apply that to how much you are actually eating."
Another expert, Susan Moores, R.D., a spokeswoman for the American Dietetic Association, agrees that serving size is where many people get tripped up on reading labels.
Moores says the first few ingredients listed on a label can also give clues to a product's nutritional value
"You want to recognize what they are," Moores says. "If you don't, that's a red flag. It means the food is probably not so nutritious."
One exception, she notes, might be the label on fortified cereals, where many non-recognizable names could be vitamins and other nutritious ingredients.
Instead of trying to decipher the entire label, consumers can learn a few tricks, Moores and Dr. Rothman suggest.
For instance, follow the "5 and 20" rule. "If a label says it contributes 5 percent or less (of the daily value of a particular) nutrient, that is good on some ingredients, such as sodium and cholesterol, fat and sugar," notes Moores. But, she adds, it is not ideal for nutrients you want to increase.
If a label says it provides 20 percent of the daily value of a nutrient, likewise, that's good for nutrients you want to boost - such as vitamins, fiber, calcium or iron - but not for those you want to curtail.
You can look on the packaging itself for specific phrases, such as "low in fat," suggests Dr. Rothman.
"These labels are regulated by the Food and Drug Administration [FDA]," he says, so consumers have some assurances that the foods are as advertised.
That is not foolproof, however.
"Some foods low in calories may not be better (than other foods) in other nutritional ingredients. They may have too much salt or fat," says Dr. Rothman.
If you still have trouble with label reading, Dr. Rothman offers two more ways to be sure you focus on nutritious foods.
First, you can follow an eating plan, such as Weight WatchersTM, he says, which advises you to eat five servings or more of fruits and vegetables, two to three servings of low-fat or non-fat dairy products daily, and to limit your calories.
"If you still find it very hard, when you meet with your physician or a registered dietitian, ask for help from them," he says. "Ask them to suggest something else practical you can do."
Always consult your physician for more information. |
Although diet plans high in protein and fat and low in carbohydrates are gaining in popularity, some of them may pose serious health risks in the long run because of the emphasis on saturated fat.
Successful weight loss that is maintained over a long period of time depends more on limiting energy consumed (calories) and increasing energy expenditure (exercise and daily activity) than the composition of the diet.
Fasting may result in rapid weight loss, but lean muscle mass is lost as well as fat.
All-liquid diets must be medically supervised and may be used for a short period of time in people who are obese, but these diets are not the long-term answer to weight loss.
Fads, fasting, and popular diets in which health effects have not been determined by rigorous clinical trials may not be healthy options for weight loss.
However, there are dietary recommendations that, if followed, will lead to weight loss.
To lose weight and keep it off for a lifetime, begin thinking about an individualized eating plan instead of a “diet.” A plan tailored to personal likes and dislikes will have a better chance of producing sustainable weight loss.
A balanced diet that is restricted in calories - 1,200 to 1,400 calories for women and 1,500 to 1,800 calories for men - may work well. A registered dietician can help to make an individualized diet plan based on a person’s particular situation.
Include a variety of foods in the diet.
All fats are not bad. It is now known that polyunsaturated and monosaturated fats provide health benefits such as helping to keep the heart healthy.
This means that nuts, seeds, and some types of oils, such as olive, safflower, and canola, have a place in a healthy eating plan.
Choose whole grains such as brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are rich in nutrients compared to more processed products. They are higher in fiber and therefore absorbed by the body more slowly and do not cause a rapid spike in insulin, which can trigger hunger and cravings.
Choose at least five servings daily of fruits and vegetables. Be sure to choose a variety of fruits and vegetables, as different fruits and vegetables contain varying amounts and types of nutrients.
When dining out or ordering take-out food, ask for a take-home box or avoid super-size selections when you order. Many restaurant portions are too large for one person, so consider sharing an entrée or ordering an appetizer instead of a main dish from the entrée menu.
Read food labels carefully, paying particular attention to the number of servings contained in the product and the serving size.
If the label says a serving is 150 calories but the servings per container is three and the contents of the entire container are consumed, the calories consumed is triple, or 450 calories.
Always consult your physician for more information.
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