Labels can be confusing at times. Here are some definitions of commonly used “lingo” used to describe the amount of certain nutrients in food. For example, you may see a product claiming to be a “Good Source of Calcium” which would mean that it contains 10-19% of the daily value for calcium. I have also included a list of approved health claims that products will make such as “Soluble fiber may reduce the risk for heart disease” that you often see on the Cheerios box or oatmeal and other foods high in soluble fiber.
Free: An amount so small it wont have any effect on your body (less than .5g per serving)
Low: An amount specifically defined for certain terms:
Low Fat: 3 grams of fat or less per serving
Low Calorie: Less than 40 calories per serving
Low Cholesterol: Less than 20 mg of cholesterol and less than 2 grams saturated fat per serving
Low Fat: 3 grams of fat or less per serving
Low Calorie: Less than 40 calories per serving
Low Cholesterol: Less than 20 mg of cholesterol and less than 2 grams saturated fat per serving
Reduced: The product will contain at least 25% less fat, calories, saturated fat, cholesterol OR sodium than the regular product
High: Contains 20% or more of the daily value for a certain nutrient such as calcium, iron, vitamin A or vitamin C
Good Source: Contains 10-19% of the daily value for a certain nutrient such as calcium, iron, vitamin A or vitamin C
More: Contains more than 10% of the daily value for a certain nutrient. Usually has been added or fortified. Examples include fiber, calcium or iron
Light: A food with a 1/3 fewer calories or 50% less fat than the regular product
Healthy: A food that is low in fat, saturated fat, cholesterol and sodium. It also is a good source of vitamin A, vitamin C, calcium, iron, protein and fiber.
Lean: Seafood, meat or poultry with less than 10 grams of total fat, 4 grams saturated fat and 95 mg of cholesterol per 3 oz serving
Extra Lean: Seafood, meat or poultry with less than 5 grams total fat, 2 grams saturated fat and 95 mg of cholesterol per 3 oz serving
Low Calorie: Less than 40 calories per serving
Low Cholesterol: Less than 20 mg of cholesterol and less than 2 grams saturated fat per serving
Low Fat: 3 grams of fat or less per serving
Low Calorie: Less than 40 calories per serving
Low Cholesterol: Less than 20 mg of cholesterol and less than 2 grams saturated fat per serving
Reduced: The product will contain at least 25% less fat, calories, saturated fat, cholesterol OR sodium than the regular product
High: Contains 20% or more of the daily value for a certain nutrient such as calcium, iron, vitamin A or vitamin C
Good Source: Contains 10-19% of the daily value for a certain nutrient such as calcium, iron, vitamin A or vitamin C
More: Contains more than 10% of the daily value for a certain nutrient. Usually has been added or fortified. Examples include fiber, calcium or iron
Light: A food with a 1/3 fewer calories or 50% less fat than the regular product
Healthy: A food that is low in fat, saturated fat, cholesterol and sodium. It also is a good source of vitamin A, vitamin C, calcium, iron, protein and fiber.
Lean: Seafood, meat or poultry with less than 10 grams of total fat, 4 grams saturated fat and 95 mg of cholesterol per 3 oz serving
Extra Lean: Seafood, meat or poultry with less than 5 grams total fat, 2 grams saturated fat and 95 mg of cholesterol per 3 oz serving
Approved Health Claims
Calcium and osteoporosis
Sodium and hypertension
Dietary fat and cancer
Saturated fat and cholesterol and heart disease
Fiber, fruits and vegetables and cancer
Fruits and vegetables and cancer
Folate and Neural Tube Defects
Sugar alcohols and dental carries
Soluble fiber and heart disease
Soy protein and heart disease
Plant sterol/stanol esters and heart disease
Whole grain foods and heart disease and cancers
Potassium and high blood pressure and stroke