EATING WELL

IN THE MIDST OF 2020, while we were all preoccupied with a certain virus that shall remain nameless, the FDA made a change that very few people noticed. With little fanfare, they made a long-awaited and welcome update to the food label.

What’s new, you ask? Plenty, as it turns out. Food labels must now list total fat, trans fat, saturated fat, sodium, total carb, dietary fiber, total sugars, and added sugars. Labels must also include certain vitamins and minerals as well as actual amounts and the daily values.

Another change that might jump out at you is that the labels no longer reflect portion sizes based on what Americans should eat, but on what they’re likely to consume. For instance, the serving size for soda went from 8 oz. to 12 oz. You might also notice there are dual columns with nutrition information for one serving as well as for the entire package, and that the label no longer lists calories from fat.

Take a look at the graphic below to see how the new labels differ (old label on the left, new label on the right).

Why were these changes made? The update to the nutrition facts label is based on scientific data, new nutrition research, and input from the public. Beyond all that, a refreshed food label was long overdue. In fact, this is the first major update in 20 years. Ultimately, the goal is to encourage lifelong healthy eating habits, so the new label is designed to make reading easier and allow consumers to make informed food choices.

With that in mind, let’s take a deeper dive into some of the food label changes:

1. Serving sizes got real

The font is bold and large, and the serving size is more realistic. After all, how many of us actually drink only 8 ounces out of a 12-ounce can of soda?

2. Calorie counts got bigger and bolder

Let’s face it, calorie count is probably the most widely sought detail on the label of any food item. It just makes sense to list it in larger, bolder print.

3. Daily values were updated

This includes the addition of a footnote explaining what those daily values actually mean for those who don’t know how to interpret them. The FDA recommends Americans get the daily value (DV) of nutrients to achieve optimal health.

When looking at a food label, if the food has 5% or less of the DV of a nutrient, it is considered low in that nutrient. If a food serving has 20% or more of the DV of a nutrient, it is considered high in that nutrient. So, for example, if you want to get more vitamin D in your diet, reach for foods that have 20% or more of the recommended DV. On the other hand, if you want to eat less sodium, find foods that have 5% or less of the recommended DV.

4. “Added sugars” were added

This new listing is based on studies on heart disease and diabetes. As the name implies, “added sugars” are those added during the processing of foods. In other words, they’re not naturally occurring.

5. Vitamin D and potassium made the list

Science has shown that vitamin D helps the body absorb calcium and is critical to bone health, and that potassium is important in maintaining a healthy blood pressure, so both of these nutrients have been added to food labels. On the other hand, vitamins A and C were dropped from the labels because Americans are rarely deficient in these nutrients.

6. We’re getting the skinny on fats

The listing of calories from fat has also been eliminated. The reason being, science shows that the type of fat really matters. Switching to healthier fats can help lower blood pressure and prevent heart disease. Look for foods high in monounsaturated fats, such as olive oil, peanut oil, canola oil, avocados, almonds, peanuts, and pecans. Also choose polyunsaturated fats, which can be found in walnuts, pumpkin seeds, and fatty fish like salmon and tuna.

With all these improvements, it should be easier to make food labels work for you and your personal needs. Choose foods containing more of the nutrients you want and fewer of those you don’t—that means eating more foods that are higher in dietary fiber, vitamin D, calcium, iron, and potassium, and those lower in saturated fats, sodium, and added sugars.

Remember, the healthy food and beverage choices you make today can help reduce the risk of developing health conditions such as heart disease, high-blood pressure, osteoporosis, and anemia down the road. Most of all, enjoy the taste of eating right!

Happy label reading!

Laurie Syring, RD/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital.