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Basic Nutrition Terms That Many People Misunderstand |
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Written by Jeff Behar, MS, MBA
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Understanding
basic nutrition terms is very important. By understanding basic
nutritional terms you can make sound, educated choices about
the food you put into your body.
Failure to understand basic nutrition
terms not only causes many people to eat food that may not be healthy
for them, but it is a common cause for people putting on unwanted
pounds. Failure to understand basic nutrition terms can also in some
cases, put peoples health at risk.
Labeling Terms & Their Meanings
In order to
understand food labels completely it is important to be familiar with,
and understand key nutrition terms used on food labels. Here are some of the
meanings
of key nutrition terms according to government mandated definitions:
Key Food Nutrition Label Terms and Their Meanings
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Sugar Free
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Means that it has less than 0.5g
per serving.
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Reduced Sugar
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Indicates that the product has at
least 25% less sugar per serving.
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No Sugar Added
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Products are those that have had
no sugar added during processing or packing. They do include products that
already contain natural sugar such as dried fruit and juice.
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Calorie Free
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Means that the product is fewer
than 5 calories per serving.
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Low Calorie
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Is an item that contains 40
calories or less per serving.
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Fat Free
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Is less than 0.5g of fat per
serving.
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Saturated Fat Free
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Tells you that the product
contains less than 0.5g per serving and the level of trans fatty acids is no
more than 1% of the total fat.
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Low Fat
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Is 3g or less of fat per serving
and if the serving is 30g or less or 2 tablespoons or less, per 50g of the
product.
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Low Saturated Fat
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Informs the consumer that 1g or
less per serving and not more than 15 percent of the total calories are from
saturated fat.
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Reduced Or Less Fat
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Can be used on the label if at
least 25 percent less per serving than the original reference food.
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Reduced Or Less Saturated Fat
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Is at least 25 percent less per serving.
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Light
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Means that the product has 50%
less fat than the same regular product. Can also be used to mean one third
fewer calories or 50% less sodium.
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Lean
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Means less than 10 grams of fat 4 grams saturated fat and 95 mg of
cholesterol.
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Extra Lean
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Means less than 5 grams of fat, 2
grams saturated fat and 95 mg of cholesterol
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Cholesterol Free
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Is any product that contains less
than 2 mg of cholesterol and 2g or less saturated fat.
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Low Cholesterol
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Refers to an item that is 20mg or
less and 2g or less of saturated fat per serving; and if the serving is 30g
or less or 2 tablespoons or less, per 50g of the product.
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Reduced Or Less Cholesterol
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Indicates a product has at least
25 percent less and 2g or less of saturated fat per serving.
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Sodium Free
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Is less than 5mg per serving.
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Low Sodium
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Means the product is 140mg or less
per serving.
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Very Low Sodium
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Is an item with 35mg or less per
serving.
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Reduced Or Less Sodium
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Requires that the product be at
least 25 percent less per serving.
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High Fiber
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Is any product that contains 5 or
more grams per serving. High fiber claims must also meet the criteria for low
fat or the level of total fat must be shown next to the high fiber claim.
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Good Source Of Fiber
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Refers to products with 2.5 to
4.9g per serving.
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More Added Fiber
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Products must contain at least
2.5g more per serving than the original reference food.
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About the Author, Jeff Behar
Jeff Behar, MS, MBA
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness and weight loss websites. Jeff Behar is also the CEO of MuscleMagFitness.com, and MyBestHealthPortal.com; two very popular health, fitness, nutrition and anti aging information sites.
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Nutrition 
