Unfortunately, marketers are in stiff competition to make their product stand out in your eyes. This food label glossary will help you translate the marketing fluff into meaningful information. You’ll see that just because something is labeled “free,” “reduced,” “low” or “light” that it doesn’t always mean a healthier food item.

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Food Label Glossary Decodes Package Marketing

Watch this video comparing cereal choices and find out what really matters on that label.

Topics covered include:

• serving size
• saturated fat
• sugar
• sodium
• fiber
• ingredients list

Taking on food labels for the first time can be overwhelming and you may not even know where or how to get started. Take the time to watch this video as I thoroughly explain what is important for you to know and watch for. Then, the next time you’re at the grocery store, start putting this new knowledge in to practice.

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Decoding Nutrition Facts Labels

Developed by two doctors, Drs. Adam Drewnowski and Victor Fulgoni, the Nutrient Rich Foods (NRF) Index is a validated, objective, and consumer-driven guide that ranks foods according to how nutrient-rich they are. Using the USDA Healthy Eating Index as a base, this new NRF Index takes into account all of the nutrients a given food contains, not just the ones to avoid or limit, like fat, sodium or sugar grams.

This kind of ranking system, which is also referred to as nutrition profiling, was discussed in the recent issue of the Journal of Nutrition and is being lauded as an empowering tool that allows consumers to choose the most nutrient-dense foods. Since numerous diseases and weight-related conditions are due to eating too much or not getting enough of the proper nutrients, the NRF has the power to lead consumers to a healthier diet and lifestyle when it is used appropriately.

The Index is still being organized into a consumer-friendly format so that anyone can use it and apply it to their eating choices. The NRF calculation analyzes the sum of nine nutrients to consume, including protein, calcium, magnesium, iron, fiber, potassium and vitamins A, C and E and then subtracts them from the sum of three nutrients to restrict like saturated fats, sodium and added sugars. What results is an NRF number that reflects how nutrient-rich a particular food is.

It will be interesting to see how the NRF Index will translate into packaging labels and how or rather if, this ranking system will pass through the regulatory standards that will allow it be printed on food labels.

See other examples of these new nutritional food ranking systems.

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Nutrient Rich Foods Index Ranks Nutritional Quality of Food

Watch my video on sugar in foods to help set the record straight on what you should look for.

Here are common sugars you may see on the ingredients list:

• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated cane juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

There is no recommended minimum amount of added sugars you should have each day. The Dietary Guidelines for Americans lumps added sugar, solid (saturated) fat, and alcohol into a small “discretionary calories” budget, which is roughly 250 calories worth a day. That’s not even enough to cover one of the standard 20-ounce soda or sweetened iced tea beverages that are sold today.

You can track your added sugars on MyPyramid and see how quickly your usual food choices rack up the added sugar. Don’t just swap out foods with added sugar to their artificially sweetened cousins without asking yourself, “am I choosing these snack foods in place of fresh fruits, vegetables, skim milk, or unflavored yogurt?”

Tips for keeping sugars balanced in your eating plan:

• Don’t worry about sugars in fresh fruits, vegetables, and low-fat / fat-free unflavored milk. These are naturally occurring.
• Read labels for dry cereals, flavored instant oatmeal, and ice cream products to try to find ones with as little added sugars as possible. Instead, add your own fresh fruit!
• Avoid sweetened beverages (soda, tea, juices, flavored water, sports drinks, flavored coffee drinks, and mixed alcoholic drinks) as much as possible.

Be smart about sugars. If you like a sweet salad dressing to dip your veggies in or a little maple syrup on your oatmeal, don’t sweat it. You’re adding a touch of sweetness to healthy foods. That’s different than hitting the vending machine for a candy bar and soda at 3p.m.

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Setting Sugar Straight: What Matters Most for Weight Management