Fat on Labels

(By: Kimberly A. Tessmer, RD LD)

Do you know your label terminology?  Do you know the difference between "low fat" and "reduced fat?" What about "low calorie" and "lite?" Label reading can be a helpful tool in selecting foods that will fit in with your daily eating plan. They can help you compare foods and choose the healthiest ones.  Lucky for us, the FDA has approved a set of guidelines to help us interpret food labels.  

Fat is a very concentrated source of calories in our diet so it is important to watch how much we consume.  Fat has some very important functions in the body such as helping the body absorb fat-soluble vitamins and providing energy stores.  Experts recommend a diet that contains no more than 30% of calories from total fat.  

The amount of fat in a serving of food is listed as grams on the food label.  It is also listed as Percent Daily Value, which gives you a general idea of how much fat a serving contributes to a 2,000 calorie daily reference intake.  Calories from fat are also listed on the label, which is the number of calories that are supplied by fat in one serving of the food.

Not only is total fat important but the type of fat is also important.  Saturated fat, listed on the label, is the "bad" fat and is associated with increased blood cholesterol levels in some adults.  This in turn is attributed to increased risk for heart disease.  A high fat diet can also increase chances for obesity.  The unsaturated fats are the "healthy" fats and is what most of your fat intake should be made up of.  If unsaturated fats are not listed, simply subtract saturated fats from total fats and to give you the amount of unsaturated fat in the product per serving.  

Certain label claims that are used on packages must meet strict government definitions.

Some include:

fat free= less than 0.5 gram of fat per serving

low fat= 3 grams or less of fat per serving

reduced fat= at least 25% percent less fat than the regular product.

Checkout this page on the FDA web site to help you learn more about reading labels:

http://www.cfsan.fda.gov/~dms/foodlab.html

It is worth the time you spend to learn more about reading food labels.  It can help you choose and consume an overall healthier diet.

An Apple a Day Keeps the Doctor Away!

(By: Kimberly A. Tessmer, RD LD)

Apples are a great source of nutrition!  Apples are fat, sodium and cholesterol free and are only about 60-80 calories for a medium size.  They are a great source of the fiber pectin and one apple has almost 5 grams of healthy fiber.  This time of year they are plentiful and there are tons of tasty varieties to choose from.  There are actually 2,500 varieties of apples that are grown in the United States.

Do you know your apples?

Braeburn. A firm, crisp and aromatic apple, with a blend of tart and sweet flavors - a superb snack choice as well as for baking, freezing and applesauce.

Cortland. Crisp and full-flavored; excellent for eating fresh and for baking.

Fuji. Sweet, crisp and juicy, these apples are great for eating fresh and baking. The flavor improves in storage.

Gala. One of the most popular for fresh eating.  Just the right size to slip into a lunch bag or pocket, they make for a great quick snack.  Good for baking and especially for making applesauce.

Golden Delicious. Mild-flavored when eaten fresh; slices retain their shapes when cooked.  Is the preferred "all purpose" cooking apple.

Granny Smith. Tart and crisp; delicious baked or sautéed.

Jonathan. Rich-flavored; slices hold their shapes when cooked.

Mutsu, also called Crispin, is sweet, firm and crisp. It is good for sauce, pies and fresh eating.

McIntosh. A top choice for applesauce. Though it's too soft for most pies, some bakers add one or two for the wonderful aroma they release.

Red Delicious. America's most popular snacking apple.

Rome Beauty. A good choice for baking.

Winesap. Spicy, aromatic flavor; good for eating and baking.