Dietician Clarifies Confusing Food Labels

By Nancy K. Crevier

“Understanding Food Labels” was the subject of the Lunch and Learn at Ashlar of Newtown on Tuesday, November 15, and it attracted more than three dozen curious residents of Newtown and surrounding towns. Under the tutelage of Tina Miller, registered dietician for Ashlar, the attendees followed up a healthy luncheon of tuna and turkey wraps or chicken and salad with a guided tour of the information provided on food labels.

Carl Zlamany and his wife, Bette, were two of those interested in learning more about food label information. As a diabetic, Mr Zlamany finds it important to read labels on prepared foods in order to judge the amount of carbohydrates and sugars he takes in each day.

“I’m a health nut,” says Mrs Zlamany. “I watch everything I eat.” Reading labels is a big part of how she keeps herself informed as to the content of her diet.

First of all, Ms Miller informed the group, there are not many laws regarding labeling. The information on labels is not regulated, so it is up to the individual to scrutinize what is listed and make sense of it. “Labels are confusing,” Ms Miller informed the audience. “A label is a general thing,” she continued, “based on a 2,200 calorie per day diet, or whatever the company decides.” Not everyone has the same calorie requirements, and that must be taken into consideration when perusing the label.

For instance, she went on to say, calories are based on a serving size. “Did you ever really look at the serving size?” she asked. “Some Powerade drinks are four servings. A chocolate bar can be three servings. Who is going to eat one-third of a candy bar?”

It is also important to check the ratio of calories from fat to the total calories, and to be aware that not all of the fats are listed. Just because saturated fat is listed, it does not mean the consumer can assume that the remaining grams of total fat are the “good” or monounsaturated fats. They could be trans fats, she warned, which are manufacured fats difficult for the body to process.

Ms Miller gave a simple formula to determine if the total calories are truly what is listed on a label. Multiply grams of fat by nine, grams of carbohydrates and protein by four, then add all of those numbers together. Surprisingly, she said, the caloric content listed by a company is often higher than what calculations divulge. This is because, she said, companies tend to “round down” the numbers to make their product more attractive.

Carbohydrates and sugars listed on the label need to be examined closely, particularly for diabetic patients. “If the carbohydrates and sugars are close in number, put it back on the shelf,” Ms Miller suggested. “They should not be close in number.” She also recommended that as a general rule, diabetics should shop the perimeter of a grocery store, where fresh fruits, vegetables, meats, and frozen foods are stocked. “All of the cans and boxes in the middle get you in trouble, especially if you don’t read the labels,” she warned.

The vitamins listed are worthy of a glance, though, said the dietician. The amount of vitamins contained in a processed food may not be great, but even some nutrients are better than none.

Sodium is another number of concern when reading a label, as so many packaged foods contain amounts far beyond healthy levels. Canned soups and vegetables are the worst offenders of processed foods, but Ms Miller offered tips to reduce the salt content of purchased canned items. “Rinse the canned vegetables in water. Pour out the liquid of canned soups and replace it with water. You will cut way back on the sodium.” Broths are notoriously high in sodium, as the labels acknowledge, so she urged the audience to take the time to make their own broths.

Most importantly, stressed Ms Miller, be concerned with the information listed under the serving size. All of the other information regarding daily percentages just confuses the issue. “Don’t even look at it,” she exclaimed.

Reading labels does not have to be a trial, said Ms Miller, and with awareness and pressure on companies to provide more truth in labeling, it can be of huge aid in selecting prepared foods. “Be knowledgeable, not neurotic,” she urged. “It’s all about moderation. That’s what you take with you today. Moderation, moderation, moderation.”