Food labels can be confusing, but understanding the meaning behind claims can help you make healthier choices. Here are key claims worth knowing and trusting, along with what to watch out for.

1. To Reduce Your Sodium Intake

• Look for:
• “Low Sodium”: 140 mg of sodium per serving.

• “Very Low Sodium”: 35 mg of sodium per serving.

• Watch out:

• “No Salt Added”/“Unsalted” doesn’t guarantee sodium-free. Some foods naturally contain sodium.

2. To Scale Back on Added Sugars

• Look for:
• “No Added Sugars”: No sugars (e.g., cane sugar, honey) added during processing.

• “Sugar-Free”: < 0.5 grams of total sugars (natural and added) per serving.

• Watch out:

• May still contain sugar substitutes like erythritol or stevia, which could have potential health risks.
• “Reduced Sugar”: At least 25% less sugar than a comparable product but doesn’t always mean low sugar.
• Unregulated Terms: Labels like “lightly sweetened” may still have high added sugars.

3. To Eat More Whole Grains

• Look for:

• “100 Percent Whole Grain” or “100 Percent Whole Wheat”: Guarantees all grains used are whole.

• Watch out:

• Claims like “multigrain” or “made with whole grains” may still include refined grains.

4. To Get More Fiber

• Look for:
• “Excellent Source” of Fiber: 20% of the daily value (5.5 grams per serving).

• “Good Source” of Fiber: 10–19% of the daily value.

• Watch out:

• Added fibers like inulin or psyllium inflate fiber content but lack the nutrients of naturally fiber-rich foods.
• Excess added fiber may cause gas or bloating.

5. To Limit Pesticides in Your Diet

• Look for:

• USDA Organic Seal: Ensures no synthetic pesticides or fertilizers were used, and animals weren’t given antibiotics or hormones.

• Watch out:

• Claims like “pesticide-free” or “zero pesticides” are unverified.
• “Natural” has no clear meaning or pesticide standards for packaged foods.

Quick Tips for Smarter Food Choices

• Check Nutrition Labels: Always verify claims by reading the nutrition facts and ingredient lists.
• Limit Added Sugars: The American Heart Association recommends 25 grams/day for women and 36 grams/day for men.
• Focus on Whole Foods: Prioritize fruits, vegetables, and grains in their natural state for better nutrient quality.

Understanding these health claims can help you navigate food packaging confidently and make choices that align with your health goals.

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