Nutrition Cafe > Understanding Food Labels Ever wonder the difference between reduced fat and low fat? Or does light on the label really mean no fat? The Federal Department of Agriculture has strict guidelines on how these food label terms can be used. Here are some of the most common claims seen on food packages and what they mean: Low calorie- Less than 40 calories per serving. Low cholesterol- Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving. Reduced- 25% less of the specified nutrient or calories than then usual product. Good source of- Provides at least 10% of the DV of a particular vitamin or nutrient per serving. Calorie free- Less than 5 calories per serving. Fat free/sugar free- Less than 1 gram of fat or sugar per serving. Low sodium- Less than 140 mg of salt per serving. High in- Provides 20% or more of the Daily Value of a specified nutrient per serving. High fiber- 5 or more grams of fiber per serving. Lean (meat, poultry, seafood)- 10 grams of fat or less, 4 1/2 grams of saturated fat and less than 95 mg cholesterol per 3 ounce serving. Light- 1/3 fewer calories or the fat of the usual food. Healthy- Decreased fat, saturated fat, sodium, and cholesterol and at least 10% of the DV of vitamins A, C, iron, protein, calcium and fiber. The FDA also sets standards for health-related claims on food labels in order to helpconsumers identify foods that are rich in nutrients and may help to reduce their risk for certain diseases. For example, health claims may highlight the link between calcium and osteoporosis, fiber and calcium, heart disease and fat or high blood pressure and sodium. Source: American Dietetic Association < Back to Nutrition Cafe