Understanding the FDA's Nutrition Labels, Part 2

Nielsen’s survey suggests that consumers are vulnerable to advertising when it comes to food. While 26 percent of global shoppers look at nutrition labels and scrutinize foods that they perceive as being “nonhealthy,” they do not examine the foods that they consider to be “healthy” in the same way.

Worldwide, Americans are the most likely to understand the information on the Nutrition Facts panel (67 percent as compared with the global average of 45 percent, according to Nielsen’s survey). But American consumers also appear to be the least inclined to use that information to their benefit. And while the sales of many health and wellness products may be on the rise in America — particularly those that boast “no trans or saturated fats” or claim to contain flax, hemp seed, or probiotics — obesity is also still on the rise.

Getting the Most Out of the Nutrition Facts Panel
Despite any perceived failings in the FDA’s nutrition-labeling system, it remains the primary system in the US. The FDA and USDA, along with the HHS and other governmental regulatory agencies, will continue to update the Nutrition Facts panel and other dietary guidelines for Americans and to regulate health claims based on scientific research and consensus panels.
The following are a few tips for getting the most out of the FDA’s Nutrition Facts panel:

• Pay attention to portions, and make sure you’re eating the right amount based on the actual serving size.
• Count calories to help manage your weight; make sure not to take in more calories than your body burns or you will gain weight.
• Limit saturated and trans fats, cholesterol, and sodium to reduce your risk of chronic diseases.
• Be sure you’re getting enough dietary fiber, vitamin A, vitamin C, calcium, and iron in your diet — daily.
• Use the Percent Daily Value (%DV) to determine how much the nutrients per serving are contributing to your total daily diet. You can also compare %DVs of similar products to see which is higher or lower in nutrients and, therefore, which one is better for you (for instance, if one cereal has 40%DV of iron while another has 100%DV).
• Read the ingredients list to learn more about what the package contains. For instance, you may want to choose foods that contain fewer preservatives or you may be seeking more whole grains. The ingredient listing is also important if you or someone in your family has food allergies.

For more information on the Nutrition Facts panel, you can visit the FDA’s Labeling and Nutrition section or you can sign up for updates on FDA-regulated products on the FDA’s Consumer Updates page.

Understanding the FDA's Nutrition Labels

Decoding food labels and product health claims can be a challenge. Here's the key to choosing the most nutritious foods and beverages.

When shopping the grocery store for healthy foods, the Nutrition Facts panel and other health claims on packaged food can be helpful tools. But how do you know these labels are guiding you to make the healthiest and most nutritious choices for you and your family?

Government Regulation of Nutrition Facts and Claims in America
The Food and Drug Administration (FDA), along with the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), is responsible for setting the guidelines for healthy eating in America. This includes the regulation of the FDA's Nutrition Facts panel and of any nutrition claims that manufacturers display on the packaging of food and beverages sold in the US.

The Nutrition Facts panel was initially developed by the FDA to make consumers aware of the nutrients and calories in the foods and beverages they buy and, ultimately, to help shoppers make more-healthful choices for themselves and their families. The panel is required to list the amount of calories, fats, cholesterol, sodium, carbohydrates, fiber, sugars, protein, vitamins, and minerals per serving, as well as the serving size and number of servings per container. Still, food labeling at the FDA and USDA remains a work in progress, with revisions being made as scientists uncover important nutritional revelations.

Revising Nutrition Facts
To help protect consumers from misleading claims, the FDA and USDA made a significant change to the Nutrition Facts panel requirements in 1994. The departments created guidelines for the use of such terms as “healthy,” “light,” “reduced sodium,” and “low fat” (and variations on these terms) as part of the Nutrition Labeling and Education Act. Before this provision, a food or drink that contained no fat or sodium could have been labeled as “healthy” — even jelly beans or soda.

In 1994, the FDA declared that in order to be deemed “healthy,” a food or beverage must be low in fat (including saturated fat), sodium, and cholesterol, and also contain at least 10 percent of the recommended daily value of either vitamin A, vitamin C, iron, calcium, protein, or fiber. Even big brands with the word “healthy” in their names, such as Healthy Choice, were obliged to conform to the FDA’s new labeling laws. The FDA also currently regulates terms — including "low," "reduced," "high," "free," "lean," "extra lean," "good source," "less," "light," and "more" — that may be used to describe a given nutrient.

In January 2006, in an effort to help consumers make more heart-healthy choices, the FDA began requiring manufacturers to list trans fat — that is, trans fatty acids — on the Nutrition Facts (and some Supplements Facts) panels. This addition was the result of scientific research showing that consuming trans fat can increase the risk of coronary heart disease by raising low-density lipoprotein (LDL) levels, often referred to as “bad cholesterol.” Saturated fat and dietary cholesterol also increase LDL, but they have been listed on food labels since 1993.

Global Nutrition Labels
In a September 2008 Consumers and Nutrition Labeling global report by the Nielsen Company, Deepak Varma, senior vice president of Nielsen Customized Research, concluded that both the rise in obesity and the fact that heart disease is the number-one killer worldwide puts increasing pressure on governments and the food industry to better educate people about what they’re eating. “The urgent need for clear and educational labeling has become one of the most debated and controversial topics in recent years,” says Varma.

To be continued...

Young adults and healthcare. Who cares?

Young adults are the least likely among all age groups to get outpatient medical care even though there is plenty of evidence that seeing a doctor once a year or so would benefit people ages 20 to 29 just as much as older or younger folks.

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A study published in the September issue of the Annals of Internal Medicine used national survey data from 1996 to 2006 to show that annual visits for healthcare drops sharply between peaks of heavy usage in childhood and middle age. Young men, especially, are unlikely to get regular healthcare, as are people without insurance. About one-third of young adults are uninsured, according to the researchers from the University of Rochester School of Medicine and Dentistry. Young adults are also less likely to have a primary care doctor.

People in their 20s often appear to be in good health, which may lead many to conclude that they don't need healthcare. But numerous studies show that many health problems peak in early adulthood, including homicide, accidents, sexually transmitted diseases and substance abuse disorders. Rates of suicide, smoking, HIV infection and psychiatric disorders are also higher in this age group than in several other age groups. A large portion of young adults are overweight or obese or sedentary.

"In contrast to adolescents, young adults garner relatively little attention from researchers, advocacy groups, or policymakers," the authors wrote. "Our findings emphasize the need for a national agenda to improve access to care and preventive services for all young adults."

Three Steps to a Healthier You

Committing yourself to a healthy lifestyle isn't necessarily about adopting radical new routines; it's about incorporating healthy choices into your everyday activities. "Changes in lifestyle often begin slowly, with small actions that eventually become healthy habits," says Diana Winston, Director of Mindfulness Education at UCLA's Mindful Awareness Research Center. Here are some practical, easy steps you can take to bring more healthy activities into your daily routine:
Exercise a Little More
Usually, when we think about getting more exercise we assume that means joining a gym or committing to lengthy workouts. But according to a report by the U.S. Centers for Disease Control (CDC), even intermittent bouts of moderate or vigorous exercise provide healthful benefits as long as the total duration of activity adds up to 30 minutes in a day. Here some ways to pump up your exercise volume:
Bike or walk to work or to run errands
Fans of Steve Martin will remember the scene in "L.A. Story" that poked fun at overly car-dependent characters who drove three houses down to visit a neighbor. While the movie is an exaggeration, getting over the habit of driving to walkable locations is one way to help you maintain cognitive ability; prevent heart attacks; improve symptoms of hypertension, chronic respiratory disease, and intermittent musculoskeletal disorders; and recover after a heart attack.
Conduct meetings on foot
Consider taking work conversations outside. With sidewalk talks, you can collaborate on work while lending mutual support for a healthier lifestyle. As a bonus, you and your walking buddy are likely to experience enhanced productivity and increased focus after your walk.
Add 10 minutes to your dog walk
Of all the benefits of pet ownership, improved fitness is one of the best. Don't skimp on your dog's daily walk. Add an extra block or go up that hill that you may have been avoiding.
Eat a Little Better
Unfortunately, our best intentions to improve our diets or lose weight are often based on dramatic resolutions that we never carry out. But, says Sarah Mirkin, RD, owner of Kitchen Coach in Santa Monica, Calif., "People are always shocked by how easy it can be to make simple changes that actually work to improve their diet."
Pack a lunch
While eating out doesn't automatically mean eating poorly, the temptation is to choose high-calorie comfort foods. "But some important foods like whole grains can be difficult to come by," says Mirkin. To satisfy your hunger without sacrificing your health, she advises making a lunch that includes whole grains (wheat bread); protein (turkey or peanut butter); and a fruit or vegetable.
Diversify your diet
Browse through recipes in cookbooks such as the "Enchanted Broccoli Forest," a vegetarian classic. Or consider preparing healthy versions of foods from ethnic cuisines such as Chinese, Mexican, or Italian, a strategy recommended by National Heart, Lung, and Blood Institute.
Drink your veggies
Your first priority should be to eat whole fruits and vegetables, but juicing can be a time-saving alternative. According to the CDC, 1 cup of 100 percent vegetable juice is equal to 1 cup of raw or cooked vegetables. Try carrot-apple to get a dose of vitamin A or spinach-blueberry for a powerful antioxidant drink.
Relieve Stress and Have Fun
Calming your stress levels is as essential to good health as exercise and nutrition. Devoting even a few minutes of your day to stress relief can make a difference, says Diana Winston, "At the Mindfulness Center, we teach one-minute meditations; just taking a moment to stop and breathe can help prevent stress-related ailments."
Make love
A recent study found that found that women who had experienced physical affection or made love with a partner reported significantly lower negative mood and higher positive mood the following day. Connecting intimately with your partner will benefit your relationship, as well as your mental, emotional and physical health.
Take a nap
You may consider naps an indulgence, but research shows that napping can help improve physical and cognitive health. A recent study found that those taking regular midday naps for at least 30 minutes reduced their risk of cardiac death by 37 percent.