Healthy You: Lessons in Label Reading – 5 Ways Nutrition Facts Labels Lie

Food labels lie? But the government regulates the information on the label, right? I mean, they can’t put it on there if it isn’t true! How can this be?

There are things you need to know about what’s missing or misleading on a food label that could be affecting your health. Knowing what to look for and carefully comparing products that look similar but are very different will stand you in good stead.

5 Ways Nutrition Facts Labels Lie

#1: The Serving Size – Be sure you know the serving size is not the recommended amount that you should eat but that it is a reference number upon which everything else rests.

#2: Percent of Daily Value – The number chosen is for a 2000 calorie per day diet which represents an average. And you are not average. So much can affect how many calories are right for you. Be sure that you know how many calories are right for you, your number could be higher or lower.

#3: The Word “Color” – Currently, a label only needs to say the word “color” to disclose any number of ingredients that may be affecting your health. Certain artificial food colours have shown to cause hyperactive behavior, allergic reactions as well as asthma in some children. If you or someone in your family has allergies and or hyperactivity issues, it may be best to avoid anything containing color.

#4: Sneaky Sodium – It is estimated that 88% of our salt intake comes from packaged foods. Packages contain a “% Daily Value” amount that is too high that it obscures the facts. Most health care professionals recommend around 1500 mg per day as a maximum, but nutrition labels allow 2400 mg per day. There are ways to reduce your sodium, but in the meantime, read every package, add up your sources for a day and do not go above 75% of the “% DV”.

#5: Important Nutrients – There are only 13 “important nutrients” that must be listed on a label. But of course, a healthy diet contains much, much more. If a piece of fruit listed all of its nutrients, the label would wrap around it many times over. Most of your nutrients will actually be coming from whole foods. Be sure this is also where most of your calories come from and you will be right on track.

About Theresa Albert
THERESA ALBERT, DHN, RNCP, is a registered nutritional consulting practitioner with a busy private practice in Toronto. Her new book Ace Your Health: 52 Ways to Stack Your Deck (McClelland & Stewart) is a fun, practical guide to making healthy, weekly changes for improved health using morsels of information and tasty, healthy recipes. Her television show "Just One Bite" aired on the Food Network for over two years in a daily time slot and introduced her energetic style to millions. She is also the author of Cook Once a Week, Eat Well Every Day. Theresa is a recognizable news media and online face as a resource for consumers and marketers who seek to remove the bologna from their lunchboxes and their news. She writes a free weekly newsletter to make you laugh, eat well and be inspired at www.myfriendinfood.com