Decoding Food Claims

Walk into any grocery store and you’ll find products boasting a wide range of health claims. Some foods are labeled “enriched” while others are labeled “organic” or “all-natural,” which is appealing to health-conscious consumers.

Be sure to read all the ingredients, regardless of what the label says. All healthy food products should use whole ingredients and not list any processed flours, additives, or added sugars, such as high fructose corn syrup. Take whole-wheat crackers, for example. The first ingredient listed on the box should be whole-wheat flour — not to be confused with wheat flour, which is a form of white flour.

Preparing meals using fresh whole foods and ingredients and limiting your use of packaged convenience foods. But chances are, you may be purchasing prepackaged foods from time to time. So to help you make the best food choices, here are the facts on some of the most common food claims:

EnrichedThe facts: “Enriched” means the nutrients that were originally in the food were lost during the refining process and have been replaced to make it more nutritious. Enriched foods don’t compensate for the natural nutrients and fiber that were lost during processing.Common examples: Breads and pastas that are enriched with B vitamins and iron

FortifiedThe facts: Foods that are “fortified” have nutrients added that were never present in the original product. Fortified foods still have their natural ingredients (they haven’t been stripped of nutrients during processing) and in most cases have added health benefits, such as vitamins. Fortified can also mean that the food must contain at least 10% more of the daily value for a particular nutrient, such as fiber, potassium, or antioxidants.Common examples: Cereals fortified with heart-healthy omega-3 fatty acids; margarine spreads, soy milk, and low-fat/nonfat milk with vitamins D and A

All-NaturalThe facts: Beware of foods labeled “all-natural” or “100% natural.” The FDA and USDA don’t regulate products with these claims. The labels “all-natural” and “100% natural” suggest that the foods are nutritious and wholesome, but they may contain hydrogenated oils and chemical preservatives, all of which are not natural ingredients. Foods that are “made from concentrate” are also not considered all-natural. However, the USDA recognizes poultry and other meat products labeled “all-natural” or “100% natural,” even if they have added chicken or beef broth.Common examples: Fruit juices, canned goods, and frozen meals

OrganicThe facts: All food products that have the “USDA Organic” seal must contain at least 95% organic ingredients. Products that have the “made with organic ingredients” label consist of at least 70% organic ingredients.Common examples: Cereals, milk, juices, fruits, vegetables, etc.

source: southbeachdiet