Defining Food Label Terms
Dear Jamie,
I have been eating a healthy meal plan that I got, and for the first few months I was noticing results but now seem to have hit a wall. A friend of mine suggested that the sugar free/fat free candies that I snack on at work throughout the day could be what is hindering my progress. Would sugar-free/fat-free candy really have that much of an impact?
Thanks,
Sarah
Dear Sarah,
Without knowing your exact meal plan and workout, as well as the consistency of your program, it would be hard to say if the sugar-free/fat-free candies were the true culprit.
However, your question does allow me the opportunity to address some of the confusing references on food labels. It is important to realize that a product labeled sugar free may not in fact be free of sugar.
Manufacturers are allowed to put "sugar-free" on their labels if the product contains less than .5 grams of sugar. The same goes with "fat-free" if the product contains less than .5 grams of fat. Therefore, if you consume sugar-free/fat-free gum and candy all throughout the day, there is no telling how much sugar and fat you are adding to your diet.
Sugar/Sweeteners:
I have been known to pop two pieces of sugar-free gum in my mouth after every meal, which at six meals a day, can add up to 6 grams of sugar. Though that is not a terrible amount, it is one of those hidden factors that essentially make my diet not perfectly clean.
I suspect that if you eliminate the candies from your diet, as well as look for any other hidden fats and sugars, that you will continue to make progress. If not, be sure to change up your training routine so that you continue to challenge your body.
Defining the terms on labels:
"Free"
- Calorie-free - less than 5 calories
- Cholesterol-free - less than 2 milligrams of cholesterol
- Fat-free - less than .5 grams of fat
- Sodium-free or salt free - less than 5 milligrams of sodium
- Sugar-free - less than .5 grams of sugar
"Low"
- Low calorie - less than 40 calories
- Low in cholesterol - less than 20 milligrams of cholesterol and 2 grams or less of saturated fat
- Low fat - 3 grams or less of fat
- Low in saturated fat - contains one gram or less of saturated fat
- Low sodium - less than 140 milligrams of sodium
- Very low sodium - less than 35 milligrams of sodium
"Light/Lite"
- Products with 1/3 fewer calories or 50% less fat and sodium content reduced 50%.
"Reduced/Less/Fewer"
- These products must contain 25% or less of a nutrient or calories than the regular product, as well as 2 grams of less of saturated fat.
"Percent Fat Free"
- "Percent Fat Free" refers to a low-fat or fat-free product that must accurately state the amount of fat per 100 gram serving.
"High/Rich In/Excellent Source"
- Product contains 20% or more of the Recommended Daily Value (RDV) of a given nutrient.
"Good Source"
- Product contains 10%-19% of the Recommended Daily Value (RDV) of a given nutrient.
"Lean"
- A term used to describe the fat content of meat, poultry and seafood. A "lean" product must contain less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
"Extra Lean"
- A term used to describe the fat content of meat, poultry and seafood. An "extra lean" product must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
"Healthy"
- A product can be labeled "healthy" if it is low in fat and saturated fat, has 480 milligrams or less of sodium per serving, and contains at least 10% of the Recommended Daily Value (RDV) for one of the following nutrients: vitamin A, vitamin C, calcium, iron, protein or fiber.
