| While the "Nutrition Facts" label that appears on the back or the side of a package is heavily regulated by the federal government, it's pretty much a free-for-all when it comes to the front, where you'll often find eye-catching "callouts" such as "fat free" and "all natural." With few standards (government or otherwise) to define the meaning of such claims, corporations are liberally enlisting them to get you, gullible consumer, to fall for them at the most critical and influential location—store shelves. |
| While packaged foods sold in retail stores are required to display a "Nutrition Facts" label, restaurants are under no similar legal obligation. Consumer groups such as the Center for Science in the Public Interest (CSPI) have been trying for several years to pass new laws to fill this informational gap. After all, if gas stations have to display octane levels, why not post calories at a fast-food joint? Why should people know more about what goes into their cars than into their own bodies? |
Phyllis A. Balch, CNC
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 See page 5 in Part One for how to interpret the nutrition facts label.)
Q Try a Mediterranean diet—high in fish, whole grains, fruit, nuts, vegetables, and olive oil; low in meat, dairy products, and polyunsaturated fat.
Q Drink ten 8-ounce glasses of liquids daily. Herbal teas and steam-distilled water with trace minerals (such as ConcenTrace from Trace Minerals Research) added are good. Taken before meals, they help to reduce your appetite. They are nonfattening fillers that also help to dilute toxins and flush them out of the body. |
The Editors of FC&A
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| Check the nutrition facts on the box of noodles and you'll discover a serving size is probably around half a cup.
• Now measure out half a cup — or one serving — of noodles and place it on the second clean plate.
You might be surprised how much smaller a single serving should be. "What we are recommending," says Polk, "is that if you weigh more than you would like to, or more than you should, take a look at your portion sizes and see how many standard serving sizes are included in those portions. Then start to cut down a little bit. |
Michele Simon
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 Touting products as "zero trans fat" is another popular promotion ploy, especially since the feds added trans fat to the required "Nutrition Facts" label. Regardless of whether they ever contained the artery-congesting substance to begin with, many otherwise nutritionally dismal items now sport trans fat free labels like badges of honor. Among my favorite examples is Frito-Lay's "zero trans fat" Chicago Steakhouse Loaded Baked Potato Flavored Potato Chips. (I don't know what "steakhouse loaded" means and I am not sure I want to. |
Mike Adams, the Health Ranger
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 All the foods sold in this country have to have nutrition labels that state the ingredients and nutrition facts (such as macronutrient breakdowns, such as protein, fats, carbohydrates, fiber and so on). We take these labels for granted here in the United States, but in many countries they aren't required at all.
You can walk into a store in China, for example, and you may not have any idea what you're buying. They can put anything they want in those foods, and sometimes they do, without listing ingredients on the label. |
Mike Adams, the Health Ranger
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 They didn't have to be standardized; no one went up to an orange tree and found the nutrition facts labeled and said, "How much vitamin C, calories, sugars, carbohydrates and fiber does this orange have?" They just pulled it off the tree and ate it, and that's essentially all you need to do for balanced nutrition. Trust in nature.
Your body was designed to survive and thrive in the natural environment; otherwise, you wouldn't even exist today. You wouldn't be here. Nature knows best. Modern medicine has only been around for maybe 50 years, depending how you define "modern. |
Mike Adams, the Health Ranger
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 REPPED: With new trans fat labeling laws now going into effect, which require food manufacturers to list the trans fat content right on the nutrition facts label, it's time to be brutally honest about the continued use of trans fat and hydrogenated oils in the food manufacturing industry.
For decades, food manufacturers have known about the dangers to the health of consumers caused by hydrogenated oils, and yet, until recently, food manufacturers were able to claim innocence by saying that their ingredient was not really proven to be dangerous, or that it is perfectly legal to use. |
| And as long as they state the trans fat content on the nutrition facts label, the truth is that their use of this ingredient is entirely legal (even if it is unquestionably unethical).
This trans fat labeling requirement by the FDA is really a food warning label. It warns consumers that the food contained inside the box is truly bad for them and may, in fact, accelerate and promote the onset of degenerative disease. It's much like the warning labels on cigarettes, which tell you that smoking cigarettes can cause cancer. |
Michele Simon
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| In 1990 McDonald's (along with the rest of the restaurant industry) managed to successfully exempt itself from the Nutrition Labeling and Education Act's updated "Nutrition Facts" law, which required that all packaged foods be labeled with specific nutrition data. While the FDA sought to subject restaurants to the labeling rule as well, President George H. W. Bush's administration bowed to industry pressure. |
Mike Adams
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 Given the overwhelming evidence of the link between trans fats and diseases like cancer, cardiovascular disease and diabetes — all of which will be discussed in more detail - you might wonder what sort of bizarre justification the FDA could come up with for protecting the food industry by not requiring the listing of trans fats on these nutrition facts labels years ago. Hold on to your seat, because here it is:
The FDA has decided that since trans fats should be entirely avoided in the diets of all human beings, there is consequently no recommended daily allowance of trans fats. |
| Corruption at the FDA favors food companies, not the safety of consumers
When consumers are confused and the nutrition facts label can be used to obscure the facts, it is the food producers who win - in terms of profits. By not requiring MSG to be clearly listed on food labels, the FDA has condoned the practice of hiding this proven excitotoxin in everyday foods, thus contributing to untold suffering in the human population. |
Neal D. Barnard and Bryanna Clark Grogan
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 Next, check the nutrition facts. Ideally, a serving of a food will have no more than about 2 grams of fat and should have zero cholesterol. If the cholesterol content is anything other than zero, the product contains some animal-derived ingredient. Plants do not contain cholesterol.
If label reading seems a bit cumbersome, keep in mind that you need to check a product only once. As you find the products that fit the bill, there's no need to check them again. Also, simple foods do not need labels. |
Jonny Bowden, M.A., C.N.S.
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 CalorieKing: This superb and veiy user-friendly site includes a searchable database for any food and nutrition facts, including brand-name foods. It will give you calorie, carb, fat, and protein counts of every food imaginable plus a breakdown of the kinds of fats and minerals found in it. In addition, CalorieKing has a library of useful articles on everything from exercise to emotional eating to motivation, a special section on diabetes, success stories, and a number of forums: www.calorieking. |
| This may soon change, as identifying trans-fats in the nutrition facts on food packaging will be required of manufacturers as of January 2006, and researchers are starting to make a distinction between the two very different classes of fats. Many labels already carry this information, so be sure to check the products you buy.
There probably are prudent reasons to keep saturated-fat intake at a reasonable level; for one thing, in some people, it can increase insulin resistance. |
Michele Simon
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| Imagine if, at the grocery store, after buying all your food, along with your change you're handed the "Nutrition Facts" labels from each of the items you just bought.
When asked why the company won't go further and put plain information on menu boards, McDonald's CEO Jim Skinner claimed that it would be too complex and slow down service. Skinner's "complexity" argument is a familiar industry refrain. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 This delightful marinade works as a dressing both for cold salads and for hot roasted or grilled vegetables. nutrition facts: 1 serving; Caloric Density 5.2; Calories (Kcal) 78; Protein (g) <1; Carbohydrate (g) <1; Fat (g) 9
Special Herb Potato Gratin
SERVES 4
The key to this simple potato dish is the combination of herbs and the flavor of the vegetable broth. Remember when you choose the vegetable broth to look for a brand that has low or no salt and low or no fat. "Vegetarian" chicken broth is another option. |
Steven G. Pratt, M.D. and Kathy Matthews
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 Look at the "Nutrition Facts" part of the label. The fiber content should be af least 3 grams per serving for bread and cereal. If it's lower, put the item back.
Whole grains lower your risk of coronary heart disease, stroke, diabetes, obesity, diverticulosis, hypertension, certain cancers, and osteoporosis. Despite what you may hear, they do not make you fat (unless you eat way too much of them—which is hard to do!). |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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| Refrigerate about 6 hours before serving. nutrition facts: 1 serving; Caloric Density 0.2; Calories (Kcal) 23; Protein (g) 0; Carbohydrate (g) 4; Total Fat (g) 0; Saturated Fat (g) 0.0; Monounsaturated Fat (g) 0.0; Polyunsaturated Fat (g) 0.0; Dietary Fiber (g) 0.9; Flavonoid and Other Phyto (mg) 0.0; Cholesterol (mg) 0; Sodium (mg) 279; Vitamin A (IU) 4275; Vitamin C (mg) 6; Calcium (mg) 13; Iron (mg) 0.3; percentage (%) Protein 9.0; Carbohydrate 86.5; Fat 4. |
| Serve warm or refrigerate overnight to set the flavor. nutrition facts: 1 serving; Caloric Density 0.3; Calories (Kcal) 77; Protein (g) 3; Carbohydrate (g) 14; Total Fat (g) 2; Saturated Fat (g) 0.3; Monounsaturated Fat (g) 1.3; Polyunsaturated Fat (g) 0.4; Dietary Fiber (g) 4.2; Flavonoid and Other Phyto (mg) 0.8; Cholesterol (mg) 0; Sodium (mg) 88; Vitamin A (IU) 1310; Vitamin C (mg) 61; Calcium (mg) 46; Iron (mg) 1.6; percentage (%) Protein 13.1; Carbohydrate 63.1; Fat 23. |
| With the remaining ingredients, make 7 more burritos. nutrition facts: 1 serving; 2 small or 1 large burrito(s).; Caloric Density 1.0; Calories (Kcal) 289; Protein (g) 13; Carbohydrare (g) 53; Total Fat (g) 3; Saturated Fat (g) 0.4; Monounsaturated Fat (g) 0.6; Polyunsaturated Fat (g) 1.3; Dietary Fiber (g) 24.9; Flavonoid and Other Phyro (mg) 24.9; Cholesterol (mg) 0; Sodium (mg) 449; Vitamin A (IU) 3269; Vitamin C (mg) 12; Calcium (mg) 113; Iron (mg) 4.2; percentage (%) Protein 18.5; Carbohydrate 73.5; Far 8. |
| Add the spaghetti and basil sauce to the bowl with the soybeans and toss until evenly coated. nutrition facts: 1 serving; Caloric Density 1.2; Calories (Kcal) 290; Protein (g) 14; Carbohydrare (g) 47; Toral Far (g) 7; Saturated Fat (g) 0.9; Monounsaturated Fat (g) 3.1; Polyunsaturared Fat (g) 2.0; Dietaty Fiber (g) 9.3; Flavonoid and Othet Phyto (mg) 19.1; Cholesterol (mg) 0; Sodium (mg) 80; Vitamin A (IU) 477; Vitamin C (mg) 10; Calcium (mg) 109; Iron (mg) 3.0; percentage (%) Prorein 18.2; Carbohydrate 61.3; Fat 20. |
| Serve chilled, garnished with the lime slices. nutrition facts: 1 serving; Caloric Density 2.5; Caloties (Kcal) 197; Protein (g) 3; Carbohydrate (g) 17; Total Fat (g) 13; Satutated Fat (g) 2.8; Monounsatutated Fat (g) 2.4; Polyunsaturated Fat (g) 7.7; Dietary Fiber (g) 0.5; Flavonoid and Other Phyto (mg) 5.0; Cholesterol (mg) 27; Sodium (mg) 240; Vitamin A (IU) 42; Vitamin C (mg) 6; Calcium (mg) 14; Iron (mg) 0.6; percentage (%) Protein 5.1; Carbohydrate 34.6; Fat 60. |
Marcia Zimmerman, C.N.
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 The nutrition facts panel reveals that the cereal provides 2 percent of the fat requirement for 2,000 total daily calories. Ten percent of the total calories contained in the product come from fat. This isn't too bad and the fats are monounsaturated, which is good. Maddeningly, the government doesn't require trans-fat content to be listed in the nutrition facts panel. But you can determine the product's trans-fat content when the label lists monounsaturated and polyunsaturated fats in addition to saturated fat content. |
Brenda Davis and Tom Barnard
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 Instead, it is tucked away on the sides or back of the container in the nutrition facts and ingredient list. A food label can be an awesome ally if you know how to use it. It pays to invest a little time into understanding label lingo and what a food manufacturer can do with it. Regulations from the Food and Drug Administration (FDA) and the Food Safety and Inspection Service (FSIS) of the United States Department of Agriculture (USDA) ensure that almost every packaged food comes with nutrition labeling. |
Patrick Holford
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 Food labels say, "Nutrition Facts".
2. Serving Size: Serving size will be amount per serving, not necessarily "daily" recommendation.
3. Servings Per Container: Servings per container will tell you how many total servings you have. The daily serving will vary according to the "suggested use" recommendations.
4. Amount Per Serving: Nutrients are listed on a per-serving basis, not necessarily a complete daily recommended amount.
5. % DV: Daily values (DV), formerly RDA's, have been established for some items.
6. |
Brenda Davis and Tom Barnard
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| The Nutrition Panel
The nutrition panel appears under the title "Nutrition Facts." This panel provides most of the details you will require regarding the nutritional contents of a food. Serving sizes are uniform across all product lines so that nutrients in similar food items can be easily compared. Nutrition information is expressed as a percent of a dietary reference value called the "Daily Value" (DV). The DVs are based on the nutritional needs of an individual consuming a 2,000-calorie diet. |
Marion Nestle
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 Burgers Rule
Hamburgers and cheeseburgers account for more than 76 percent of the beef sold in restaurants; steak for just five percent-
No Nutrition Labels
Ground beef packages are not required to have 'Nutrition Facts" labels, though some stores add them voluntarily.
"Lean" Lies Ground beef can be labeled "lean" or "extra lean" even if as much as 22.5 percent of its weight is fat. Steaks, pork chops, and all other foods in the supermarket can only be labeled "lean" if they're no more than ten percent fat, and "extra n" if they're no more than five percent fat.
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Barrie R Cassileth, Ph.D.
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 Figures published on processed food packaging as "Nutrition Facts" are based on a person requiring a 2,000-calo-rie-per-day diet. red blood cell Blood cells that contain the protein hemoglobin, which carries oxygen from the lungs to the body. A shortage of these cells causes anemia. reflexology A therapy that involves manipulation of the feet to promote homeostasis (balance) among body systems. Reflexologists believe that parts of the feet (reflex points) are related to specific body organs or functions. |
Mary G. Enig
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 See Chapters 2 and 3)
FDA Proposes New Rules for Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health
Claims
"The Food and Drug Administration (FDA) proposed today to amend its regulations on nutrition labeling to require that the amount of trans fatty acids in a food be included in the nutrition facts panel. Included in this proposal is a new nutrient content claim defining "trans fat free" and a limit on trans fatty acids wherever there are limits on saturated fat in nutrient content claims or health claims. |
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