In 1993, the FDA revised the nutrition labels on food products with much fanfare.  They promised to help consumers make better and more informed food choices when shopping.  Here at the Institute, informal surveys reveal that most guests do indeed check labels and monitor calories, fat, sodium, and fiber.  While these are important items, there are other areas that demand attention.

The first line of a food label indicates serving size and calories per serving.  Unfortunately, these essential details are often ignored.  Many people don't realize that the label refers to the serving size, which is not necessarily the quantity typically consumed.  Portions have gone up dramatically so it's not uncommon to eat much more than the listed serving.

For example, an ice cream label might list a serving of 1/2 cup, but the real-world portions 1 or 2 cups.  You're really consuming 2-4 times the calories and fat on the label (600-1200 calories vs. 300).  Don't assume that the 235 calories/13 fat grams on a muffin label refers to the whole thing.  Look closer and you'll find the muffin has 3 servings, with 705 calories/39 fat grams total.  So check the serving size and make adjustments to reflect the actual quantity eaten.

Those with high cholesterol must watch saturated fat.  But there's an unlisted type of fat that may be worse.  Called "trans fats," they're created when vegetable oils are partially hydrogenated to increase the shelf life and enhance the flavor of certain foods.  The process also changes the way these fats affect blood cholesterol.  Like saturated fats, trans fats raise bad LDL cholesterol levels, but they reduce good HDL cholesterol, making them even more dangerous.

Trans fats are found in a variety of processed foods, but they're hard to monitor, earning the nickname "stealth fats."  It's unknown how much we eat, but our reliance on convenient, fast food is a problem.  The FDA has proposed labeling trans fats but it hasn't happened yet.  In the meantime, eat plenty of fresh fruits, vegetables, and whole grains while avoiding highly processed foods. 

From Consumer Reports, here are some helpful hints:

• Read the list of ingredients.  If you see "partially hydrogenated vegetable oil/shortening" at the top, assume lots of trans fat.  If it's near the bottom of the list, however, trans fat amounts may be small.
  
• Don't be fooled by serving size.  A little trans fat in a tiny serving is a lot more in a normal portion.  For example, most popcorn servings are only a cup; far less than the big bowls most people gobble up.
  
• Do label math.  Some products list saturated, monounsaturated, and polyunsaturated fats.  If the total doesn't add up, the missing quantity is probably trans fat.
  
• Expect lots of trans fat in margarine (try soft or liquid instead of hard), shortening, deep-fried snacks, fast food, and commercial baked goods like pies, cookies, and crackers.
  
• Beware of products marked "low saturated fat" or "extra lean."  They may still be packed with trans fat.
  
• Look for labels that say "saturated fat-free."  These products have less than 0.5 grams of trans fat and saturated fat per serving.
  
• Products with low total fat are likely to be low in trans fat as well.

 

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