Despite efforts to clearly identify and communicate the contents and composition of packaged food, many consumers are left confused about their daily food choices. At my patients’ requests, I frequently review labels of their existing favorite foods and supplements—it is often times the key reason for their initial visit. In mid 2016, the U.S. Food and Drug Administration (FDA) mandated that food manufacturers provide more clarity to consumers by better itemizing the labeling on their products. This mandate has since been extended to January 2020. However, many resources on reading labels are already available to consumers on the site www.fda.gov. Some of the most notable changes in the mandate can be found below:
- Pay attention to the serving size. For many this is a pitfall, especially with cereals and snack foods. A suggestion I make to patients is to purchase a couple of measuring cup sets and place the appropriate one in the package of food. It ultimately helps patients monitor their serving sizes and be more mindful of their portion control. (i.e. ¾ cup in a cereal box or 1/3 cup in a container of nuts.)
- Watch for “added sugars”. This is a newer line item on labels that is helpful for consumers to watch. The increasing prevalence of diabetes and its relationship to our food choices make this a “no brainer”. According to the 2015-2020 Dietary Guidelines for Americans, if you’re consuming more than 10 percent of your daily calories from added sugar then it’s difficult to meet your nutrient needs while staying within calorie limits. Ultimately, try not to purchase packaged foods that have “added sugars”.
- Make your calories count . The column labeled “% Daily Value” is based on a 2,000 calorie intake per day. This calorie intake is often used for general nutrition advice however it should be noted that most Americans have other variables that factor into their advised calorie count. For example: age, exercise frequency, activity intensity and duration, metabolic diseases, medications prescribed, etc. So although the % DV is referenced, the amount of nutrients in each serving of food that is contributed to an individual’s daily diet is inherently different for each person. Effort should be placed in prioritization so that the macronutrients are consumed in the proper ratios for each individual before empty calories are eaten.
- Your brain needs fats. As a result of the FDA mandate, labels have removed “calories from fat,” as science has now proven it is more important to clarify the type of fat rather than the calories derived from it. Generically given advice to eat a “low fat” diet without proper clarification on the kinds of fats can be misleading and confusing to many. According to a study in the Journal of Alzheimers Disease, dietary intake of high calorie foods from carbohydrates and low calorie intake from fat and proteins may increase the risk of MCI or dementia in elderly persons. Thus a good guideline is to consume fats such as avocadoes, nuts, seeds, and fatty fish (ie: salmon, sardines and mackerel)
- Sodium needs to be in balance with your other electrolytes. Sodium is often listed on labels yet other electrolytes like potassium are frequently missing. A lot of emphasis is placed on higher sodium levels increasing cardiovascular risk but it is important to recognize that the content of other electrolytes that may be present in a food is also important in the food selection process. This is especially important in people taking blood pressure medicine and/or diuretics (water pills). A symptom often seen in patients is leg cramps. This can be brought on by diets high in sodium, which causes the sodium to potassium ratio to be thrown off. Many anti-hypertensive medications do not spare enough potassium to handle higher sodium diets.
So much progress has been made to date, largely due to consumer demand, to understand more about what comprises the food we eat. The steps above are some basic quick tips to deciphering food labels utilizing the recent label criteria upgrades provided by the FDA. It is clear that there is still room for improvement in the labeling of our food– change comes when consumers speak through their purchasing choices.
References:
“How to Understand and Use the Nutrition Facts Label”. www.FDA.gov. Federal Drug Administration. January 3, 2018
“Changes to the nutrition facts label”. www.FDA.gov .Federal Drug Adminsitration. June 28, 2018
Rosebud O. Roberts, Lewis A. Roberts, Yonas E. Geda, Ruth H. Cha, V. Shane Pankratz, Helen M. O’Connor, David S. Knopman and Ronald C. Petersen. “Relative Intake of Macronutrients Impacts Risk of Mild Cognitive Impairment or Dementia” Journal of Alzheimer’s Disease. ( June 12, 2012) Web.
