How do I read food labels?

Have you ever wondered what the different claims on food labels really mean? Between “low-calorie”, “reduced-fat”, and “all-natural”, grocery shopping can become an overwhelming and time consuming activity. Here are some tips to help you know what you’re buying and consuming:

Low calorie means a serving contains less than 40 calories.
Low cholesterol means there are less than 20mg of cholesterol and no more than 2 grams of saturated fat in a serving.
Reduced fat, calorie, sugar, etc. means there is 25% less fat, calories, or sugar than there are in the original product. Reduced fat does not necessarily mean low fat!
Calorie free means the product contains less than 5 calories per serving.
Sugar/Fat/Trans fat free means that the product contains less than 1/2 gram per serving. Check the ingredients list for “partially hydrogenated” oil. If it’s listed, it contains trans fat, even though it may not be listed on the food label.
All-natural has not been formally defined by the USDA or FDA. In the case of meat and poulty, the USDA allows “natural” labels if there are no artificial ingredients or added color and if the product is minimally processed.