
The New Food Label

Help in Preventing Heart Disease

by Paula Kurtzweil

(This is the fourth in a series of articles telling how to use the
new food label to meet specific dietary needs.)

     My mother, an on-again, off-again low-fat, low-cholesterol
dieter, rushed up to me in the grocery store one day last year. She
was clutching a package of turkey frankfurters. Knowing I'm a
registered dietitian, she pointed to the 5 milligrams of
cholesterol listed on the package's nutrition panel and said, "Now,
tell me: Is this high or low in cholesterol?"
     If she had been holding a package with the new Nutrition Facts
panel, I wouldn't have had to stand there sputtering and stammering
as I did, waiting for the answer to come to me. Instead, I would
have quickly referred her to the %Daily Value column on the panel's
right side.
     There, she would have seen at a glance that a serving of those
turkey franks (two of them, about 55 grams) provided only 2 percent
of the Daily Value for cholesterol. As a rule of thumb, foods
containing 5 percent or less of the Daily Value for a nutrient are
low in that nutrient. So, a serving of those franks was low in
cholesterol.
     Now when my mother and others like her shop for "heart-
healthy" foods, they can easily find this information on many
products. Regulations requiring it and other labeling changes went
into effect for many food products May 1994, and many now carry the
new label.
     The regulations come from the Food and Drug Administration and
the U.S. Department of Agriculture. FDA's rules implement the
Nutrition Labeling and Education Act of 1990.
     Besides %Daily Values, consumers will find the new label
helpful in other ways. For one thing, nutrition information in
bigger, more readable type will be on most packaged foods. It also
is available at the point of purchase for many fresh foods, like
fruits and vegetables and fish and meat.
     Second, the information is more complete. In addition to the
amount of calories, fat, carbohydrate, protein, iron, calcium, and
vitamins A and C on some labels before, most nutrition labels now
must include additional information about saturated fat,
cholesterol, fiber, calories from fat, and other dietary components
important to today's consumers. (See "'Nutrition Facts' To Help
Consumers Eat Smart" in the May 1993 FDA Consumer.)
     Third, the serving sizes are more realistic and thus more
useful.
     Fourth, nutrient content claims, like "low cholesterol" and
"no saturated fat," can be believed because the claims must follow
strict government rules. (See "A Little 'Lite' Reading" in the June
1993 FDA Consumer.)
     Consumers also will be able to trust health claims, which
describe the relationship of a food or nutrient to a disease or
health condition, such as heart disease. Only claims about which
there is significant scientific agreement are allowed. (See
"Starting This Month, Look for 'Legit' Health Claims on Foods" in
the May 1993 FDA Consumer.)

 Fat and Cholesterol
     Some of the label information, such as that about fat--
particularly saturated fat--and cholesterol, will be of special
interest to people concerned about high blood cholesterol and heart
disease.
     High intakes of saturated fat and cholesterol are linked to
high blood cholesterol, which in turn is linked to increased risk
of coronary heart disease (CHD). CHD is the most common form of
heart disease and is caused by narrowing of the arteries that feed
the heart. (See "Lowering Cholesterol" in the March 1994 FDA
Consumer and "A Consumer's Guide to Fats" in the May 1994 FDA
Consumer.)
     For the general population, the Dietary Guidelines for
Americans recommend that fat intake be limited to no more than 30
percent of the day's total calorie intake. Saturated fat intake
should be limited to no more than 10 percent of the day's calori
es.
The Daily Values used in food labeling follow these same
guidelines. (See ~'Daily Values' Encourage Healthy Diet" in the May
1993 FDA Consumer.)
     Thus, people eating 2,000 calories a day should limit their
daily fat intake to no more than 65 grams (g). (30 percent x 2,000
calories = 600 calories v 9 calories/gram of fat = 65 g.) They
should limit saturated fat intake to no more than 20 g a day. (10
percent x 2,000 calories = 200 calories v 9 calories/gram of fat =
20 g.)
     The 2,000-calorie level is the basis on which %Daily Values on
the label are calculated. According to Ed Scarbrough, Ph.D.,
director of FDA's Office of Food Labeling, FDA and USDA chose this
level partly because it is a "user-friendly" number that allows for
easy adjustments in Daily Value numbers, if consumers want to
figure them to their own diet and calorie intakes.
     The Daily Value for cholesterol is 300 milligrams (mg). It
remains the same whatever the person's calorie intake. FDA and USDA
chose this level because it corresponds to the recommendations of
other health organizations, such as the American Heart Association,
the National Research Council of the National Academy of Sciences,
and the National Cholesterol Education Program of the National
Institutes of Health.
     People with severe high blood cholesterol or heart disease may
need to limit their saturated fat and cholesterol intakes even
further. Camille Brewer, a registered dietitian and nutritionist in
FDA's Office of Food Labeling, advises people with specific health
problems that require a low-saturated-fat, low-cholesterol diet to
see a physician, registered dietitian, or nutritionist first. These
professionals can help tailor a diet to a person's specific health
needs.

Fiber and Others
     A food's fiber content also may be of interest to consumers
seeking "heart-healthy" foods. Some studies suggest that dietary
fiber--that is, fiber from foods such as fruits, vegetables and
grains--may help lower the risk of heart disease.
     The Daily Value for fiber is 25 g. This is based roughly on
FDA and USDA reference amounts of 11.5 g of fiber per 1,000
calories.
     Fiber information is important for weight reduction, too.
Overweight is a risk factor for heart disease, and reducing fat
while increasing fiber can benefit those who want to lose or
maintain their weight.
     The reason for fiber's importance, according to FDA's Brewer, 
is that high-fiber foods tend to be lower in calories because they
are mostly carbohydrate and tend to have little, if any, fat. (One
gram of carbohydrate and protein each provides 4 calories, while
one gram of fat gives 9 calories.)
     And, Brewer said, "High-fiber foods take longer to chew and
increase the feeling of fullness, which may reduce meal size.
Therefore, unless their high-fiber food, like broccoli, is swimming
in butter, people are likely to eat fewer calories."
     Calorie information also may be important to these
individuals. (See the first article in this series, "Making It
Easier to Shed Pounds," in the July~August 1994 FDA Consumer.)
     Consumers interested in "heart-healthy" foods who also have
high blood pressure should check the label for information about
the food's sodium content, too. (See the second article in this
series, "Scouting for Sodium and Other Nutrients Important to Blood
Pressure," in the September 1994 FDA Consumer.) High blood pressure
is another risk factor for heart disease, and in some people,
sodium increases the risk of high blood pressure.

%Daily Values
     The place to find out whether a food is relatively high or low
in a nutrient is the %Daily Value column on the Nutrition Facts
panel, usually on the side or back of the food package. For people
concerned about high blood cholesterol and heart disease, the
%Daily Values for fat (especially saturated fat), cholesterol, and
fiber are important.
     If, for individual foods, the %Daily Value is 5 or less, the
food is generally considered low in that nutrient. The more foods
chosen that have a %Daily Value of 5 or less for fat, saturated
fat, cholesterol, and sodium, the easier it is to eat a healthier
daily diet. Foods with 10 percent or more of the Daily Value for
fiber are considered good sources of that dietary component.
     The overall goal should be to select foods that together do
not exceed 100% of the Daily Value for fat, saturated fat,
cholesterol, and sodium and that will meet or exceed that amount
for other nutrients.

Serving Size
     The serving size information on the Nutrition Facts panel also
is important. It tells the amount of food, stated in both common
household and metric measures, to which all other numbers apply.
     Unlike before, serving sizes now are more uniform among
similar products and reflect the amounts people actually eat. For
example, the reference amount for a serving of snack crackers is 30 g.
So, the serving size for soda crackers is 10, while the serving
size for Goldfish crackers is 55, because those amounts are the
ones that come closest to weighing 30 g.
     This makes it easy to compare the nutritional qualities of
related foods.

Front Label Info
     On some food packages, short label statements describing the
food's nutritional benefits may appear. Often, they will be on the
front label, where shoppers can readily see them.
     Some statements, like "low in saturated fat" and "no
cholesterol," are called nutrient content claims. They are used to 
highlight foods with desirable levels of nutrients.
     Other statements are health claims. FDA approved eight of
them, two of which relate to heart disease. These two can state
that:
~    A diet low in saturated fat and cholesterol may reduce the
risk of coronary heart disease.
~    A diet high in fruits, vegetables and grain products that
contain fiber, particularly soluble fiber, and low in saturated fat
and cholesterol may reduce the risk of coronary heart disease.
     These health claims also must state that the risk of coronary
heart disease depends on many factors.
     Both types of claims signal that the food contains desirable
levels of the stated nutrients.

Other Nutrition Information
     ~Calories from Fat~ appears on the Nutrition Facts panel,
listed next to "calories." This information helps people limit
their total fat intake to 30 percent or less of their total daily
calorie intake.
     Here's how to use "Calories from Fat": At the end of the day,
add up total calories and then calories from fat eaten. Divide
calories from fat by total calories. The answer gives the
percentage of calories from fat eaten that day. For example, 450
calories from fat divided by 1,800 calories = 0.25 (25 percent), an
amount within the recommended level of not more than 30 percent.
     The Nutrition Facts panel also gives the amount by weight, in
grams or milligrams, of certain nutrients, including fat, saturated
fat, cholesterol, and sodium. These amounts are helpful for people
who monitor their daily consumption of these nutrients.
     The amount by weight of polyunsaturated and monounsaturated
fats also may appear under Nutrition Facts. Information about each
is required when a claim is made on the label about the food's
saturated fat or cholesterol content. Otherwise, it's voluntary.
     If the information is provided, it will appear below saturated
fat and be given in grams per serving of the food.
     This information is helpful for people who closely monitor
their fat intake to reduce their risk of heart disease.
Polyunsaturated fats, when substituted for saturated fats in the
diet, tend to lower blood cholesterol levels. Monounsaturated fats
are considered neutral in terms of increasing the risk of fatty
deposits in the arteries.

Look to the Label
     Whenever my mother and other consumers check the label for the
nutritional qualities of the foods they eat, they'll find plenty of
information to help them choose foods that may help reduce their
risk of heart disease.
     On the Nutrition Facts panel, %Daily Values will tell them at
a glance whether a food has desirable levels of cholesterol,
saturated fat, fiber, and other nutrients that may be beneficial
for them.
     Claims, usually on the front of labels, will signal to them
right away that the food contains appropriate levels of certain
nutrients.
     And all of the information will be easy for them to read and
use so, like my mother, they won't have to rely on a dietitian or
nutritionist to help them out.
     As FDA Commissioner David A. Kessler, M.D., says about the new
label: "You don't have to be a nutritionist to understand. Just
take a minute to find the %Daily Values on the label. They really
tell  you what's in a food."

Paula Kurtzweil is a member of FDA's public affairs staff.

Guide to Label Nutrient Claims

Fat
Fat-free: less than 0.5 grams (g) per labeled serving size
Low-fat: 3 g or less per reference amount and, if the serving size
is 30 g or less or 2 tablespoons or less, per 50 g of the food
Reduced or less fat: at least 25 percent less per serving than
reference food

Saturated Fat
Saturated fat free: less than 0.5 g and less than 0.5 g trans fatty
acids per serving. (Trans fatty acid is found in solid fat
products, like margarine and vegetable shortenings. Evidence
suggests that trans fatty acid has the same effect on blood
cholesterol as saturated fat; therefore, FDA believes the level of
trans fatty acid should be limited in products claiming to be
"saturated fat free.")

Low saturated fat: 1 g or less per serving and not more than 15
percent of calories from saturated fatty acids
Reduced or less saturated fat: at least 25 percent less per serving
than reference food

Cholesterol
Cholesterol-free: less than 2 milligrams (mg) and 2 g or less of
saturated fat per serving
Low-cholesterol: 20 mg or less and 2 g or less of saturated fat per
serving and, if the serving is 30 g or less or 2 tablespoons or
less, per 50 g of the food
Reduced or less cholesterol: at least 25 percent less than
reference food and 2 g or less of saturated fat per serving

The following claims can be used to describe meat, poultry,
seafood, and game meats.
Lean: less than 10 g fat, 4.5 g or less saturated fat, and less
than 95 mg cholesterol per reference amount and per 100 g
Extra lean: less than 5 g fat, less than 2 g saturated fat, and
less than 95 mg cholesterol per reference amount and per 100 g

Healthy
~    ~low-fat,~ ~low saturated fat,~ with 60 mg or less cholesterol
per serving (or, if raw meat, poultry and fish, ~extra lean~)
~    at least 10 percent of Daily Value for one or more of vitamins
A and C, iron, calcium, protein, and fiber per serving
~    480 mg or less sodium per serving, and, if the serving is 30
g or less or 2 tablespoons or less, per 50 g of the food. (After
Jan. 1, 1998, maximum sodium levels drop to 360 mg.)

Fiber
High-fiber: 5 g or more per serving
Good source of fiber: 2.5 g to 4.9 g per serving
More or added fiber: at least 2.5 g more per serving than the
reference food. (The label will say the food has 10 percent more of
the Daily Value for fiber.)
Foods making claims about increased fiber content also must meet
the definition for "low-fat" or the amount of total fat per serving
must appear next to the claim.

Special Report
In-depth and easy-to-understand information about the new food
label is provided in an FDA Consumer special report, Focus on Food
Labeling. Copies cost $5 each. To order, write to: Superintendent
of Documents, P.O. Box 371954, Pittsburgh, PA 15250-7954. Ask for
stock number S/N 017-012-00360-5. 

Tips to Reduce Fat and Cholesterol
~    Steam, boil, bake, or microwave vegetables rather than frying.
~    Season vegetables with herbs and spices instead of fatty
sauces, butter or margarine.
~    Try flavored vinegars or lemon juice on salads or use smaller
servings of oil-based or low-fat salad dressings.
~    Use vegetable oil instead of solid shortening, margarine and
butter whenever possible.
~    Try whole-grain flours to enhance flavors of baked goods made
with less fat and fewer or no cholesterol-containing ingredients.
~    Replace whole milk with low-fat or skim milk in puddings,
soups and baked products.
~    Substitute plain low-fat yogurt or blender-whipped low-fat
cottage cheese for sour cream or mayonnaise.
~    Choose lean cuts of meat, and trim fat from meat and poultry
before and after cooking. Remove skin from poultry before or after
cooking.
~    Roast, bake, broil, or simmer meat, poultry and fish rather
than frying.
~    Cook meat or poultry on a rack so the fat will drain off. Use
a non-stick pan for cooking so added fat is unnecessary.
~    Chill meat and poultry broth until the fat becomes solid.
Remove the fat before using the broth.
~    Limit egg yolks to one per serving when making scrambled eggs.
Use additional egg whites for larger servings.
~    Try substituting egg whites in recipes calling for whole eggs.
Use two egg whites in place of one whole egg in muffins, cookies
and puddings. 

(Source: U.S. Department of Agriculture)
