Lisa Cooperman RDN A food label is the hallmark of how we decide on which food to purchase, but what are you really looking at? If you are a regular label reader, you may have noticed labels recently got a renovation. The nutrition facts label has not had an update in 20 years, and a lot has changed in the last 2 decades.
The U.S. Food and Drug Administration, the federal agency in charge of food safety and protecting public health, determines what goes on the label. The agency made changes based on new research findings and feedback from health professionals and consumers. The improved nutrition facts label makes it easier to recognize and understand essentials about the food products you buy.
On the improved label, some information is emphasized while other parts were changed or added. These changes now make it difficult for food companies to be devious when it comes to the serving sizes and ingredients used in their products. If you’ve ever wondered, “Who seriously eats a ½ cup of ice cream as a serving?” you’re not alone. Serving sizes are ambiguous and there is no standard per type of food; and this fact can make labels confusing. The FDA adjusted serving sizes on the new label for specific foods, including the serving size for soft drinks, to accurately reflect what the average American consumes today.
Another change is the serving size font is larger and bolder so it’s harder to miss the portions contained in a food or drink. Keep in mind that most beverages and snack foods contain multiple servings, even ones sold in teeny packages or gulp-size bottles. How many servings of soda or juice are you consuming without realizing it?
Daily Values (DVs) help figure out how much of a particular nutrient a food contains in relation to the recommended daily intake. This figure help you judge whether a food or beverage is a good source of vitamins and minerals. It also gives an estimate of how much protein, total fat, total carbs, cholesterol, fiber, and sodium the food or drink will contribute to your total daily intake. FYI, this percentage is based on a 2,000 calorie diet. The DVs for certain nutrients have changed, so the labels have been updated accordingly.
Total fat and the percentages of vitamins A and C have been removed from the updated label. This removal is based on findings from research studies suggesting that it’s the type of fat, not the amount, that impacts health and should be our focus. Vitamins A and C were removed from the label because deficiencies in these vitamins are rare in the U.S.
One of the best changes is a sweet addition to the label. It is now required for products that contain added sugars to list the total amount of sugar on the label. Before companies consolidated all types of sugars — added or natural — under “Total Sugars.” This made it impossible to know how much was added sugar and what kinds of sugar were in food. There is a significant difference between natural and added sugars and how it affects your body. Wondering how to measure the sugar you see on a label? For reference, 4 grams of sugar equals 1 teaspoon. The American Heart Association recommends that women limit added sugar to 6 teaspoons per day and men limit to 9 teaspoons per day.
Additionally, vitamin D and potassium are now listed since many Americans are deficient in these nutrients, which can harm health in a number of ways.
The new nutrition facts label has been updated with some vital info for health-conscious consumers, including a call-out for added sugars, potassium, and vitamin D, along with new serving sizes and DVs. Plus, calories and serving sizes are now printed in bold text, so they are harder to miss. The changes are designed to empower consumers to be more informed and in charge of what they’re buying, eating and drinking. Cheers!
