Food Label Close-Up by Paula Kurtzweil What do you look for when you read a food label? Fat content, calories, ingredients, brand name? If so, you're not alone. A 1993 Food Marketing Institute survey of 1,000 U.S. shoppers found that such information was sought by most label readers. Fat content was No. 1, followed closely by ingredients, calories, and other nutrient information. But not everyone read the label for nutrition information. A few said they read it to learn the brand name, expiration date, or package weight. Their responses show just how diverse label information has become. Some of the information, such as the manufacturer's name and address, is required. Some, such as health claims and terms that describe a food's nutrient content, is voluntary. Much of it is regulated by the Food and Drug Administration. (The U.S. Department of Agriculture regulates labeling of meat and poultry. FDA regulates labeling of all other foods, including game meats.) Some information has just been--or soon will be--added to the label. This is the result of two laws that become effective in 1994: the American Technology Preeminence Act of 1991, which took effect Feb. 14, and the Nutrition Labeling and Education Act of 1990 (NLEA), which goes into effect May 8 (although some manufacturers have already started to relabel their products). Under the Technology Preeminence Act, food manufacturers have to list the net contents of their products in both metric units and inch and pound units. Regulations implemented under NLEA will require: nutrition information on almost all foods a new format for presenting nutrition information set definitions for nutrient claims, such as "low-fat" and "high-fiber" Appropriate use of seven scientifically proven claims about the relationship between a nutrient or food and reducing the risk of a disease or health-related condition Ingredient listing on all foods with two or more ingredients. The changes--the most extensive in food labeling history--are designed to make label information more complete, useful and accurate than ever before. Soon, consumers will not only be able to know more about the foods they eat but will also have more confidence in what they read on the label. Here's a rundown of today's food label. A Two-Panel Label A food package usually has at least two distinct areas: the principal display panel, or PDP, and the information panel. The PDP is the part of the label consumers see first when they purchase a product. So, in almost all cases, the PDP is the front of the package. This is where FDA requires the name of the product and the net quantity of contents statement. The information panel is usually to the immediate right of the PDP. It is reserved for the nutrition information; ingredient list; and name and address of the manufacturer, packer or distributor. If there's insufficient space on the information panel for these three pieces of information, they then can be divided between the PDP and the information panel. Also, these three items of information may be separated from each other on packages with less than 40 square inches available for labeling. On these packages, the nutrition facts may be moved to another panel if there is insufficient space for it on the information panel. FDA has proposed to allow the nutrition facts on larger packages to be moved to other panels, too, if there is insufficient space on the PDP or information panel for all of the required information. Nevertheless, each of these items of information is considered one piece, and as a general rule they cannot be broken up with intervening material. For example, a Universal Product Code (UPC) cannot appear in the middle of the nutrition facts. And a health claim or product trademark cannot appear in the middle of the ingredient list. Food Name The name of a food is called the "statement of identity." It's easy to spot because it's one of the principal features of the principal display panel. It must be in English, although foreign language versions may accompany it. Its common or usual name also must be given: for example, whole kernel corn, honey, or tuna packed in spring water. When appropriate, it must describe the form of the food, too, such as sliced peaches or whole peaches. A brand name can serve as the statement of identity if the name is commonly used and understood by the public to refer to a specific food--for example, Coca Cola and Pepsi Cola. Net Quantity The net quantity of contents statement helps consumers in two ways: First, it lets consumers know how much food is in a container, and second, it aids in price comparison. It refers only to the quantity of food (including any liquid or juice usually eaten in which the food may be packed) in a package or container. It does not include the weight of the container or wrappers. Shoppers will find the net quantity of contents statement in the lower third of the principal display panel. Starting in 1994, the net quantity of contents will have to be stated in both inch or pound units and metric units. Many companies are already complying with this requirement. On the label, the statement would appear like this: Net Wt 8 oz (226 g). ("Oz" is an abbreviation for ounces and "g" for grams.) Also, instead of the term "weight," manufacturers may choose to use "mass" when stating the quantity of a solid food. "Net content" will continue to be one of the optional terms for liquid foods. Manufacturers may voluntarily continue to state the net quantity of contents in a dual manner for the inch or pound units--for example, 20 fluid ounces (1 1/4 pint)--but they no longer will be required to do so. Nutrition Facts Starting in May 1994, almost every food will have to carry information about its nutritional content. (See "Good Reading for Good Eating" in the May 1993 FDA Consumer.) This information will come under the heading "Nutrition Facts." This title will replace "Nutrition Information Per Serving," which is required under the current nutrition labeling program, established in the mid-1970s. Under this program, nutrition labeling is required only for foods with added nutrients or whose labels bear nutrition claims. (For more information about nutrition labeling, see "'Nutrition Facts' to Help Consumers Eat Smart" and "'Daily Values' Encourage Healthy Diet" in the May 1993 FDA Consumer.) Ingredients The ingredient list helps consumers identify foods that have substances they are allergic to or want to avoid for other reasons. It also helps them select foods with ingredients they want. An ingredient list will be required on all packaged foods composed of two or more ingredients, even standardized foods (which previously had to list only optional ingredients). Foods with two or more discrete units, such as cherry pie--which has filling and pie crust--may have a separate ingredient list for each of the units. Ingredients must be listed in descending order by weight. This gives consumers an idea of the proportion of an ingredient in a food. (For more information, see "Ingredient Labeling: What's in a Food?" in the April 1993 FDA Consumer.) Company Name A food label must identify the firm responsible for the product (either the manufacturer, packer or distributor) and the firm's city, state and zip code (or another mailing code if the product is imported). A street address is not required if the name is listed in a current telephone book. A telephone number is not mandatory. The required information is there mainly so that consumers have a point of contact if they find something wrong with the product. Product Dates Consumers can use the dates that are given on food packaging if the manufacturer is using "open dating." On the other hand, consumers cannot use "code dating." In open dating, dates are stated alphanumerically, such as Oct. 15, or numerically, such as 10-15 or 1015. In code dating, the information is coded in letters, numbers and symbols so that usually only the manufacturer can translate it. Some dates for which open dating is used are: Pull date. This is the last day that the manufacturer recommends that the product remain for sale. This date takes into consideration additional time for storage and use at home, so if the food is bought on the pull date, it still can be eaten at a later date. How long the product should be offered for sale and how much home storage is allowed are determined by the manufacturer, based on knowledge of the product and the product's shelf life. Quality assurance or freshness date. This date shows how long the manufacturer thinks a food will be of optimal quality. On the label, it may appear like this: "Best if used by October 1994." This doesn't mean, however, that the product shouldn't be used after the suggested date. Pack date. This is the date the food was packaged or processed. It may enable consumers to determine how old a product is. Expiration date. This is the last day on which a product should be eaten. State governments regulate these dates for perishable items, such as milk and eggs. FDA regulates only the expiration dates of infant formula. A common type of code dating is the product code. This code enables the manufacturer to convey a relatively large amount of information with a few small letters, numbers and symbols. It tells when and where a product was packaged. In the case of a recall, this makes it easier to quickly identify and track down the product and take it off the market. FDA encourages manufacturers to put product codes on packaging, especially for products with a long shelf life. Health Claims FDA now allows manufacturers to make certain claims linking the effect of a nutrient or food to a disease or health-related condition. Only claims supported by scientific evidence are allowed. And they can be used only under certain conditions, such as when the food is an adequate source of the appropriate nutrients. The claims may show a link between: a diet with enough calcium and a lower risk of osteoporosis a diet low in total fat and a reduced risk of some cancers a diet low in saturated fat and cholesterol and a reduced risk of coronary heart disease a diet rich in fiber-containing grain products, fruits and vegetables and a reduced risk of some cancers a diet rich in fruits, vegetables and grain products that contain fiber and a reduced risk of coronary heart disease a diet low in sodium and a reduced risk of high blood pressure a diet rich in fruits and vegetables and a reduced risk of some cancers. In addition, FDA has proposed allowing a claim for folic acid and a reduced risk of neural tube defects in offspring. While this claim is now authorized on dietary supplements, the agency expects to issue a final rule on the use of this claim on all foods in the near future. Consumers can use these claims to identify foods with desirable nutritional qualities. They will probably find a reference to the claim on the front label, but the claim itself may appear elsewhere on the label. (For more information, see "Starting This Month, Look for 'Legit' Health Claims on Foods" in the May 1993 FDA Consumer.) Nutrient Content Claims Besides the seven health claims, FDA also has set conditions for the use of terms that describe a food's nutrient content. Eleven basic terms have been defined that relate to several nutrients. They are: free low reduced fewer lean high less extra lean source light The term "sodium free," for example, means that the food contains less than 5 milligrams of sodium per serving of the food. These terms will probably appear on the front label, although manufacturers may place them on other parts of the label, too. Like health claims, these terms also can help consumers quickly spot foods with a desirable nutrient content. (For more information, see "A Little 'Lite' Reading" in the June 1993 FDA Consumer.) Other Information Other types of information may appear on the food label. Among them: Grades and standards. Some foods--such as milk, butter, eggs, orange juice, and meat--carry a grade on their label that attests to their quality. The grades show up as letters, such as AA, A, and B for eggs; words, such as "choice" and "select" for meat, or "substandard" for some canned vegetables; or as some kind of logo or mark, such as the Grade A shield on orange juice containers. Such foods sold in grocery stores usually carry the highest grades given. USDA establishes some of these standards for foods, such as meat, butter, eggs, and fruit juices. FDA has standards for a number of foods, including canned vegetables. The National Marine Fisheries Service grades fish on a fee-for-service basis. Trademarks and copyrights. The symbol "R" on a label indicates that a trademark used on the label is registered with the U.S. Patent and Trademark Office. A "C" means that the literary or artistic work of the label is protected under U.S. copyright laws. Religious symbols. Any number of more than 50 symbols may appear on foods to indicate that the food has been processed according to Jewish dietary laws. One of the more common is a letter "U" inside the letter "O." This means that the food has been authorized as "kosher" by the Union of Orthodox Jewish Congregations of America. FDA does not regulate any of these symbols. Universal Product Code. The UPC is a bar code with a 10-digit number. It is used with computerized grocery store checkout equipment to give an automated inventory system. The Uniform Code Council Inc., of Dayton, Ohio, monitors this system. Safe Food Handling Instructions. The U.S. Department of Agriculture has proposed requiring safe handling and cooking instructions on raw meat and poultry products. These instructions would state that some food products may contain bacteria that could cause an illness if the product is mishandled or cooked improperly. They also would give tips on safe storage of raw products, prevention of cross-contamination between raw and cooked foods, safe cooking procedures, and handling of leftovers. The proposed requirements may go into effect this year. n Paula Kurtzweil is a member of FDA's public affairs staff. One Source for Food Labeling Info ... The articles cited here, as well as other FDA Consumer stories about the new food label, are available in the FDA Consumer special report Focus on Food Labeling. Copies are $5 each and can be ordered from the Government Printing Office. Write to: Superintendent of Documents, P.O. Box 371954, Pittsburgh, PA 15250-7594. Ask for publication number FDA 93-2262. ---------- The New Food Label, Making Losing Weight Easier by Paula Kurtzweil (This is the first in a series of articles telling how to use the new food label when planning special diets.) Sibyl Weiss of Van Nuys, Calif., is an avid food label reader-- and for good reason. Twenty-two years ago, the 59-year-old former nurse was obese; she carried more than 300 pounds on her 5-foot 5-inch frame. Today, she weighs in at under 150 pounds, a weight she says she's maintained for more than 20 years. She credits her success to her participation in a self-help weight-control organization that uses group therapy, competition and recognition to help members lose and maintain their weight. As part of this program, Weiss says, she came to understand the importance of the food label in monitoring food intake. "For so many years I didn't care what I poured into my body," she says. "Now I do." Weiss has learned that label information can play an important role in weight management. That role is expected to take on even greater importance as the new food label makes its official debut this year. Label Changes In the past, diet-conscious consumers like Weiss couldn't always count on the food label to give complete nutrition information. The information was required only when a food contained added nutrients or when nutrition claims appeared on the label. In all other cases, the nutrition information was voluntary. When it did appear, it was often hard to find and hard to read. That's changing, though, as a result of the Nutrition Labeling and Education Act of 1990 and regulations from the Food and Drug Administration and the U.S. Department of Agriculture. Those regulations, most of which take effect this year, call for extensive food labeling changes designed to help ensure that there are a lot more success stories like Weiss'. First, nutrition information in bigger, more readable type is now required for almost all packaged foods. The information also will be near many fresh ones, like fruits and vegetables. On packaged foods, it will usually appear on the side or back of the package under the heading "Nutrition Facts." Second, the required nutrition information is more useful than before. A new column of information, the "% (percent) Daily Value," tells consumers at a glance how the food fits into a healthy diet. Third, the information is more complete. The label now must include information about saturated fat, cholesterol, fiber, sugars, calories from fat, and other dietary components that are important to today's consumers. (See "'Nutrition Facts' to Help Consumers Eat Smart" in the May 1993 FDA Consumer.) Fourth, serving sizes now more closely reflect the amount people actually eat. Also, "light," "low-fat," "calorie-free," and other such claims must meet strict government definitions so when dieters see them, they can believe them. (See "A Little 'Lite' Reading" in the June 1993 FDA Consumer.) "There's no doubt about it. There's going to be a lot of nutrition information on the label," says Camille Brewer, a registered dietitian and nutritionist in FDA's Office of Food Labeling. "And some of it is going to be particularly helpful to people trying to control their weight." Focus on Fat Contrary to popular belief, fat--not calorie--content is the most important information for dieters on the food label, Brewer says. The reason: Fat is the densest source of calories, with 9 calories per gram, while carbohydrate and protein each provide 4 calories per gram. (Alcohol, while not a nutrient, provides 7 calories per gram.) By limiting fat alone, consumers will likely lower their calories, as well, and thus their weight, Brewer said. "In the past, dieters were told to focus entirely on calories, but the new trend really is for them to monitor and reduce grams of fat," Brewer says. Calories can't be totally discounted. Brewer points out they serve as the basis for determining a person's recommended daily fat intake. Like the general population, dieters are usually advised to limit fat consumption to no more than 30 percent of their total day's calories. (Some health experts restrict it even more--to 20 percent or less, according to Brewer.) The 30 percent limit follows the Dietary Guidelines for Americans. For example, most people who eat 2,000 calories a day should strive to limit their calories from fat to no more than 600 (2,000 x 0.30 = 600) or no more than 65 grams (g) fat (600 calories divided by 9 calories per gram fat = 67, rounded to 65). The 2,000-calorie level happens to be the basis on which %Daily Values on the label are calculated. (For more information, see "'Daily Values' Encourage Healthy Diet" in the May 1993 FDA Consumer.) FDA and USDA chose 2,000 calories because, according to Ed Scarbrough, Ph.D., director of FDA's Office of Food Labeling, it is a "user-friendly" number that allows consumers to easily adjust Daily Value numbers to their own diet and calorie intakes. The calorie level also provides more appropriate dietary reference numbers for one of the groups most often targeted for weight control--older women--he says. Brewer acknowledges that not everyone needs 2,000 calories a day, especially people trying to lose weight. They often need to eat fewer calories to lose weight. But whatever their calorie intake, dieters still can use the %Daily Values to get a general idea of how high or low a food is in the major nutrients. She advises people interested in losing weight to see a doctor, dietitian or nutritionist first. These professionals, she says, can help individuals determine appropriate calories and fat levels that will allow them to lose weight and still receive adequate nutrition. Focus on Fiber In addition to fat, Brewer suggests that dieters also check the label for a food's fiber content. Fiber can be an important aid in weight maintenance, she says, because eating enough of it can help make a person feel full and thus not eat as much. FDA and USDA's reference amounts are set at 11.5 g fiber per 1,000 calories; thus, the Daily Value for fiber is 25 g. This Daily Value is based partly on the National Cancer Institute's recommendation that Americans eat 20 g to 30 g fiber a day. For most people, dieters included, a fiber intake of at least 25 g a day--100 percent of the Daily Value--is desirable. Front Label Info Dieters should begin their search for fat, fiber and calorie information on the front of the food package. This is where food manufacturers often place statements about the nutritional benefits of their products. Some of these, like "fat-free," "low-calorie" and "high-fiber," will be of particular interest to weight-watchers. (See "Dieters' Guide to Label Nutrient Claims.") Brewer advises caution, however, when choosing foods that are labeled "fat-free" and "low-fat." Some of these foods, like "low- fat" cakes and cookies, still may be high in calories because of added sugars. So dieters should always check the Nutrition Facts panel to get complete information, she says. %Daily Values The column headed "%Daily Value" is the place to start under "Nutrition Facts." The numbers in this column can quickly tell if a food is high or low in the nutrients listed. For dieters, the %Daily Values for fat and fiber will be especially important to look at. If the %Daily Values are 5 or less, the food is considered low in that nutrient. So, the goal for dieters should be to select, as much as possible, foods that have a %Daily Value for fat of 5 or less and for fiber, 5 or more. The overall goal should be to select foods that together add up to about 100% of the Daily Value for each nutrient. "Dieters may occasionally select a higher fat item, such as a slice of pound cake that provides about 15 percent of the Daily Value for fat," FDA's Brewer says, "but they should monitor the other foods they eat that day and try not to go over 100 percent of the Daily Value for fat." The idea, she says, is to give dieters some flexibility in making food choices, while enabling them to restrict their total daily fat intake and increase their total daily fiber intake. Serving Size Serving size information is important, too. It tells the amount of the food that will give the calories and nutrient levels listed. It is stated in both common household and metric measures. Under the new regulations, serving sizes better approximate the actual amounts most people eat, although they are not necessarily the amounts recommended by various health groups. So, instead of being misleading, serving sizes offer a more useful measure for assessing a food's nutrient composition. Also, the serving size must be about the same for like products--for example, different brands of potato chips--and for similar products within a category of foods--for example, potato chips, pretzels, and corn chips within the category of snack foods. This makes it easy to compare the nutritional qualities of related foods. Here's an example: Ice cream and frozen yogurt are considered similar foods, so they have the same serving size--one half cup. A half cup of many brands of chocolate ice cream provides 7 g fat--11 percent of the Daily Value for fat. The same amount of frozen chocolate yogurt may yield 4 g fat, or 6 percent of the Daily Value for fat. If a person's goal is to reduce fat intake, the frozen yogurt would be the product to buy. Other Nutrition Info In addition to %Daily Values, information about a food's fat content is presented in two other ways on the Nutrition Facts panel- -as calories from fat and as grams of fat. "Calories from Fat" is listed below serving size information immediately following "total calories." Grams of fat are stated to the right of "Total Fat," which tops the list of nutrients. The grams of fat offers consumers the option of monitoring the number of grams of fat eaten. Both "calories from fat" and grams of fat can help consumers limit their fat intake to no more than 30 percent of their total day's calorie intake. Here's how to use calories from fat : At the end of the day, add up total calories and calories from fat eaten. Divide calories from fat by total calories. The answer gives the percentage of calories from fat eaten that day. For example, 450 calories from fat divided by 1,800 calories = 0.25 (25 percent), an amount within the recommended level of not more than 30 percent. Consumers should refer to the %Daily Values for the other nutrients, as well, to determine how nutritious a food is overall. Whether the %Daily Values are for other nutrients most people should limit (for example, cholesterol and sodium) or eat more of (for example, total carbohydrate, vitamin A, and calcium), they can tell at a glance how the food compares nutritionally to others. With all this information, the new food label affords weight-conscious consumers an easier time of selecting a wide variety of foods that meets their dietary needs. That, in turn, can help them achieve and maintain their ideal weight. Sibyl Weiss greets the changes enthusiastically: "There'll be a lot more information," she says. "I think that's great." n Paula Kurtzweil is a member of FDA's public affairs staff. Special Report In-depth and easy-to-understand information about the new food label is provided in an FDA Consumer special report, Focus on Food Labeling. Copies cost $5 each. To order, write to: Superintendent of Documents, P.O. Box 371954, Pittsburgh, PA 15250-7954. Ask for stock number S/N 017-012-00360-5. n Dieters' Guide to Label Nutrient Claims Fat Fat-free: less than 0.5 grams (g) fat per serving Low-fat: 3 g or less per serving and, if the serving size is 30 g or less or 2 tablespoons or less, per 50 g of the food Reduced or less fat: at least 25 percent less per serving than reference food The following claims can be used to describe the fat content of meat, poultry, seafood, and game meats. Lean: less than 10 g fat, 4.5 g or less saturated fat, and less than 95 milligrams cholesterol per serving and per 100 g Extra lean: less than 5 g fat, less than 2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g Calories Calorie-free: fewer than 5 calories per serving Low-calorie: 40 or fewer calories per serving and, if the serving size is 30 g or less or 2 tablespoons or less, per 50 g of the food Reduced or fewer calories: at least 25 percent fewer calories per serving than the reference food Calories and Fat Light (two meanings): one-third fewer calories or half the fat of the reference food. (If the food derives 50 percent or more of its calories from fat, the reduction must be 50 percent of the fat.) a "low-calorie," "low-fat" food whose sodium content has been reduced by 50 percent of the reference food ("Light in sodium" means the food has 50 percent or less sodium than the reference food.) Fiber Foods making claims about increased fiber content also must meet the definition for "low-fat" or the amount of total fat per serving must appear next to the claim. High-fiber: 5 g or more per serving Good source of fiber: 2.5 g to 4.9 g per serving More or added fiber: at least 2.5 g more per serving than the reference food Sugar Sugar-free: less than 0.5 g per serving No added sugar, without added sugar, no sugar added: no sugar or ingredients containing sugars (for example, fruit juices, applesauce, or dried fruit) added during processing or packing no ingredients made with added sugars, such as jams, jellies, or concentrated fruit juice. ("Sugar-free" and "No added sugar" signal a reduction in calories from sugars only, not from fat, protein and other carbohydrates. If the total calories are not reduced, a statement will appear next to the "sugar-free" claim explaining that the food is "not low calorie" or "not for weight control." If the total calories are reduced, the claim must be accompanied by a "low-calorie" or "reduced-calorie" claim.) Reduced sugar: at least 25 percent less sugar than the reference food Consumers should check the Nutrition Facts to learn more about the food's calorie, fat, and other nutrient content. --P.K. Dieters' Label Checklist Look for claims like "fat-free," "low-fat" and "high-fiber," usually on the front of the package. If present, the claims will signal that the food contains desirable levels of fat and fiber--two nutrients of concern to dieters. Check the "Nutrition Facts," usually on the side or back of the package. It will give more complete nutrition information about the food. Look at the column called "%Daily Value. It tells you if a food is high or low in fat, fiber, and other nutrients of interest to dieters. Try to select as many "low-fat" foods (that is, 5 percent or less of the Daily Value for fat) as possible. Look at the serving size. It is about the same for similar items. So it's easy to compare the nutritional qualities of similar foods. Alternatives to High-Fat Foods If you find yourself constantly eating more than 100 percent of the Daily Value for fat each day, consider these low-fat and nonfat alternatives. For labeled items, check the %Daily Value for fat; try to select those foods that provide 5 percent or less per serving. Instead of: Eat: fried foods baked, broiled, steamed, microwaved, or roasted meat, fish, poultry, and vegetables oils, salad dressings, reduced-calorie salad dressings sour cream, mayonnaise and sour cream, low-fat or nonfat plain yogurt, mustard whole milk nonfat dry milk, skim or 1% milk butter, margarine jam jelly, preserves, low-calorie apple as a spread butter cake, pie, cookies, pastries angel food cake, baked apple, fruit crisp, oatmeal cookies, ginger snaps, fresh or juice-pack fruit snack crackers, chips crisp breads, matzo, pretzels, rice cakes, melba toast, air-popped or microwaved popcorn ---------- The New Food Label - Scouting for Sodium and Other Nutrients Important to Blood Pressure by Paula Kurtzweil (This is the second in a series of articles telling how to use the new food label to meet specific dietary needs.) For years, consumers watching their sodium intake have had to plod through ingredient lists on many food labels like high school students through a Shakespearean play. They had to read a lot of unknown words and then do plenty of guessing. Aiming to get some idea of a food's sodium content, consumers knowledgeable about sodium-restricted diets looked for names like sodium caseinate, monosodium glutamate, trisodium phosphate, sodium ascorbate, sodium bicarbonate, sodium stearoyl lactylate, and other sodium-containing ingredients, including salt (sodium chloride). It wasn't easy, and it wasn't always accurate. Elizabeth Adams of Churchton, Md., can vouch for that. She started to limit her sodium intake 23 years ago. She recalled spending "a long time" in grocery stores reading ingredient lists and looking for nutrition information, which then was voluntary and, until recently, appeared on only about 60 percent of food labels. "I got to the point where I didn't buy a food unless it had only one ingredient or carried nutrition information," she said. "I had no idea otherwise how much sodium the food had in it." Resorting to such measures will no longer be necessary for the nearly 50 million Americans like Adams who suffer from hypertension (high blood pressure) and the many others who want to reduce their risk for it. The food label they depend on to help monitor their sodium intake--and thus control their blood pressure--now must state how much sodium a food contains per serving and how the food fits in with their daily diet. Label Changes These requirements are the result of the Nutrition Labeling and Education Act of 1990 and regulations from the Food and Drug Administration and the U.S. Department of Agriculture. Under these regulations, consumers are seeing: Nutrition information in bigger, more readable type on almost all packaged foods. It appears in the table headed "Nutrition Facts," which is usually on the side or back of the package. Nutrition information also will be available in stores near many fresh foods, like fruits and vegetables. (See "Nutrition Info Available for Raw Fruits, Vegetables, and Fish" in the January-February 1993 FDA Consumer.) "% (percent) Daily Values," which tell consumers at a glance the levels of important nutrients in a food and how those amounts fit into a daily diet. Serving sizes that closely reflect the amount people actually eat. Strictly defined nutrient-content claims, like "low- sodium," "salt-free," and "rich in potassium." This means that when consumers see such claims, they can believe them. (See "A Little 'Lite' Reading" in the June 1993 FDA Consumer.) Strict rules for using health claims, such as one that links low-sodium diets to a reduced risk of high blood pressure. (See "Starting This Month, Look for 'Legit' Health Claims on Foods" in the May 1993 FDA Consumer.) Sodium's Role Some of the information--particularly that pertaining to sodium content--will be of special interest to people with high blood pressure. Sodium has long been a major dietary factor in reducing the risk of, and controlling, high blood pressure. (For more on hypertension, see "High Blood Pressure: Controlling the Silent Killer," in the December 1991 FDA Consumer.) This role was reiterated as recently as January 1993 in the fifth report of the Joint National Committee on Detection, Evaluation, and Treatment of High Blood Pressure. The committee noted that numerous studies have shown that reducing sodium intake can reduce blood pressure. What is a reduced sodium intake? According to Camille Brewer, a registered dietitian and nutritionist in FDA's Office of Food Labeling, therapeutic sodium-restricted diets can range from below 1,000 milligrams (mg) to 3,000 mg a day. "American adults, on average, eat too much sodium-- between 4 to 6 grams (4,000 mg to 6,000 mg) daily," she said. "Most people would benefit from moderately reducing their sodium intakes." Brewer advises people who are considering a sodium- restricted diet to consult a physician, dietitian or nutritionist first. Under FDA's food labeling rules, the Daily Value for sodium is 2,400 mg. (Daily Values are a new label reference tool. See "'Daily Values' Encourage Healthy Diet" in the May 1993 FDA Consumer.) FDA established this value because it is consistent with recommendations and government reports that encourage reduced sodium intakes. Salt and other sodium compounds used in food processing are the biggest contributors of sodium to most people's diets, Brewer pointed out. (One teaspoon of salt has about 2,000 mg of sodium.) These substances are used in food processing for preserving, flavoring and stabilizing other ingredients, she said. "That's why the ingredient lists of canned, frozen, and other processed foods often contain the names of so many sodium compounds," she said. Also, kosher beef, lamb and chicken have salt added. Sodium also is present naturally in some foods, such as milk, cheese, meat, fish, and some vegetables. Weight Reduction Label information about fat, calories and fiber also will be important for people with high blood pressure who are overweight. These are the nutrients of most concern to those trying to lose weight or control it. (See "Making It Easier to Shed Pounds" in the July August 1994 FDA Consumer.) Body weight, like sodium intake, often closely correlates with blood pressure: As weight goes up, blood pressure frequently does, too. If weight is reduced, blood pressure often goes down. Other Nutrients Hypertensives also may be interested in label information about potassium, calcium and magnesium. According to the Joint National Committee's report, evidence suggests that these nutrients may play a role in reducing the risk of high blood pressure. For this reason, nutrition experts often encourage people with hypertension to increase their intakes of these nutrients. Information about a food's potassium and magnesium content is required on the Nutrition Facts panel only if the food contains added potassium or magnesium as a nutrient or if claims about those nutrients appear on the label. In all other cases, it is voluntary. When listed, potassium must appear below sodium on the Nutrition Facts panel, and magnesium must be shown in the list of vitamins and minerals. The Daily Value for potassium is 3,500 mg. For magnesium, it's 400 mg. Information about calcium is mandatory. It, too, appears in the list of vitamins and minerals. The Daily Value for calcium is 1 gram (g), or 1,000 mg. %Daily Values The place to begin is the "%Daily Value" column under Nutrition Facts. This column contains numbers that show whether a food is high or low in the nutrients listed. For people with high blood pressure, the %Daily Value for sodium is especially important. If the %Daily Value for sodium is 5 or less, the food is considered low in that nutrient. So, the goal should be to select, as much as possible, foods that have a %Daily Value for sodium of 5 or less. The goal for the full day's diet should be to select foods that together add up to no more than 100 percent of the Daily Value for sodium. People with high blood pressure also may want to check the %Daily Values for fat, fiber, calcium, and, if listed, potassium and magnesium. The goal for the full day's diet should be to select foods that together add up to no more than 100 percent of the Daily Value for fat and at least 100 percent for fiber and calcium. Serving Size Serving size information is important, too. It tells the amount of the food, stated in both common household and metric measures, to which all other numbers apply. Under the new regulations, serving sizes are designed to reflect the actual amounts that most people eat, although they are not necessarily the amounts recommended by various health groups. Also, the serving size must be about the same for like products--for example, different brands of potato chips--and for similar products within a category of foods--for example, potato chips, pretzels, and popcorn within the category "snacks." This makes it easier to compare the nutritional qualities of related foods. Other Information The Nutrition Facts panel also gives the amount in milligrams of a food's sodium content. This information can help consumers who monitor the milligrams of sodium they consume. The %Daily Values for other nutrients are helpful, too, because they can help consumers determine how nutritious a food is overall. Whether the %Daily Values are for nutrients most people should limit--for example, saturated fat and cholesterol--or eat more of--for example, total carbohydrate, fiber, vitamin A, and calcium--the %Daily Values tell at a glance how the food compares nutritionally to others. Food Label Claims On some food packages, claims describing the food's nutritional benefits may appear. Often, they will show up on the front of the package where shoppers can readily see them. Nutrient claims--like "sodium-free," "salt-free," and "very low sodium"--describe desirable levels of nutrients in the food. (See "Nutrient Claim Guide.") Relative nutrient claims compare a product to the "regular" version of the food or to a similar food. For example, a "reduced-sodium" claim on the label of canned spaghetti sauce means the food has at least 25 percent less sodium than regular canned spaghetti sauce. A claim of "light in sodium" on canned spaghetti sauce means the sodium has been reduced by at least 50 percent. Other claims simply show that a food is high or low in a nutrient, without any particular comparisons to other products. For example, "low-sodium" means the food has 140 mg or less per serving. "Very low sodium" means it has 35 mg or less per serving. Also, health claims may be made about the relationship between a nutrient or food and a disease or health-related condition. Only those health claims authorized by FDA may appear because they're the only ones supported by substantial scientific evidence. The claim that diets low in sodium may reduce the risk of high blood pressure is an authorized claim. This claim can appear only on products that meet the definition of "low-sodium" and that provide 20 percent or less of the Daily Value for fat, saturated fat and cholesterol per serving. FDA incorporated this requirement so that low- sodium foods would not be counterproductive by being high in other components that contribute to heart disease. Whatever the source--health claims, nutrient claims, or the Nutrition Facts panel--consumers, especially those restricting their sodium intake, will find that the new food label puts an end to the guessing games they may have played before. Instead, they'll see that the label gives them more complete, accurate information to help them make more healthful food choices. Paula Kurtzweil is a member of FDA's public affairs staff. Special Report In-depth but easy-to-understand information about the new food label is provided in an FDA Consumer special report, Focus on Food Labeling. Copies cost $5 each. To order, write to: Superintendent of Documents P.O. Box 371954 Pittsburgh, PA 15250-7954. Ask for stock number S/N 017-012-00360-5. n Nutrient Claim Guide Sodium Sodium-free: less than 5 milligrams (mg) per serving Very low sodium: 35 mg or less per serving or, if the serving is 30 grams (g) or less or 2 tablespoons or less, 35 mg or less per 50 g of the food Low-sodium: 140 mg or less per serving or, if the serving is 30 g or less or 2 tablespoons or less, 140 mg or less per 50 g of the food Light in sodium: at least 50 percent less sodium per serving than average reference amount for same food with no sodium reduction Lightly salted: at least 50 percent less sodium per serving than reference amount. (If the food is not "low in sodium," the statement "not a low-sodium food" must appear on the same panel as the "Nutrition Facts" panel.) Reduced or less sodium: at least 25 percent less per serving than reference food. Salt (Sodium Chloride) Salt-free: sodium-free (see above definition) Unsalted, without added salt, no salt added: no salt added during processing, and the food it resembles and for which it substitutes is normally processed with salt (If the food is not "sodium free," the statement "not a sodium-free food" or "not for control of sodium in the diet" must appear on the same panel as the Nutrition Facts panel.) Potassium High-potassium: 700 mg or more per serving Good source of potassium: 350 mg to 665 mg per serving More or added potassium: at least 350 mg more per serving than reference food Calcium High-calcium: 200 mg or more per serving Good source of calcium: 100 mg to 190 mg per serving More or added calcium: at least 100 mg more per serving than reference food (For weight-reduction claims, see "Making It Easier to Shed Pounds" in the July-August 1994 FDA Consumer.) Alternatives to High-Sodium Foods If you find yourself continually eating more than 100 percent of the Daily Value for sodium each day, consider these lower sodium alternatives. For labeled items, check the %Daily Value for sodium; try to select foods that provide 5 percent or less per serving. Instead of: Eat: ----------------------------------------------------------- smoked, cured, salted, and unsalted fresh or frozen canned beef, lamb, pork, fish, and poultry meat, fish and poultry regular hard and processed low-sodium cheese, low-sodium cheese, regular peanut butter peanut butter crackers with salted tops unsalted crackers regular canned and dehydrated low-sodium canned soups, soups, broths and bouillons broths and bouillons regular canned vegetables fresh and frozen vegetables and low-sodium canned vegetables salted snack foods unsalted tortilla chips, pretzels, potato chips, and popcorn Label graphic callouts Key Food Label Info for People with High Blood Pressure 1. Check the "Nutrition Facts," usually on the side or back of the package. 2. Look at the column called "%Daily Value. It tells you at a glance whether a food is high or low in sodium, fat, fiber, and other nutrients. Try to select foods that have a %Daily Value for sodium of 5 or less. 3. Look at the serving size. It is about the same for similar items. So it's easy to compare the nutritional qualities of similar foods. 4. Look for nutrient content and health claims, usually on the front of the package. They can help you quickly spot foods that contain desirable levels of sodium, fat, calories, fiber, and other pertinent nutrients