Do You Know What

These

Food Label

Claims

Really Mean?

You may see these claims and think you don’t need to check the nutrition label.

Think again.

START QUIZ

"Fat Free" means the product contains no fat.

True

“Reduced Sodium” means the product is low in sodium.

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“Low Carb” means the product contains only a small amount of carbohydrates.

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“High Fiber” means the product is a good source of fiber.

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“No Added Sugar” means the product contains only naturally occurring sugars, if any.

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“Made with real fruit” means the product provides all of the same beneficial nutrients found in fruit.

BACK

“Multigrain” means a food item contains more than one type of whole grain.

BACK

“Minimally Processed” means a product isn’t as processed as other types of packaged foods.

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“Light” or “Lite” means a product contains less sodium, fat or calories than the original.

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“Contains # Servings of Fruit” means the product can substitute servings of real fruit.

False: “Fat Free” is defined as having less than 0.5 g of fat per serving.

Watch out! People often eat more than one serving (sometimes several more), so you may be consuming more fat, including harmful trans fats, than you think.

Watch out! Even if a product has less sodium than the original, it can still be high in sodium. Check the amount on the nutrition label: Only a sodium amount of 140 mg or less is considered low.

False: “Reduced Sodium” is defined as having 25% less sodium than the regular version of the product.

Watch out! To reduce carbs without affecting sweetness, these products are sometimes full of artificial sweeteners, sugar alcohols and sugar substitutes. Scientists are still uncovering how these types of sweeteners affect our health.

False: There’s no official definition for what this means, though the FDA is currently working on guidelines.

Dietitian approved! Most people don’t get enough fiber, and this claim can help you consume more of it. But beware: To avoid bloating and gas from increasing fiber, make sure to also increase your water intake.

True: “High Fiber” is defined as containing 20% or more of the recommended Daily Value (DV).

Dietitian approved! Added sugars are hiding in many packaged food items. Reducing added sugar intake is a great way to avoid eating extra calories and foods that aren’t nutritious.

True: “No Added Sugar” means no sugar or sugar-containing product was added during processing.

Watch out! This is not the same as eating whole fruit. These products likely aren’t significant sources of nutrients like fiber, vitamins and minerals. Some may even contain unhealthy additives.

False: This simply means that the food contains a “fruit-based ingredient.”

Watch out! The grains can still be refined, meaning they’re stripped of their natural nutrients. Or insignificant amounts of whole grains are used — sprinkled on top to make it look healthy.

False: These products contain more than one type of grain, but the grain isn’t necessarily whole.

Dietitian approved! Minimally processed means the product is not fundamentally different from its natural state. For example, raw or roasted almonds.

True: “Minimally processed” is defined as a product being close to its natural form with minimal processing.

Dietitian approved! Packaged food intake should be limited but choosing options with this claim on the label makes sense when you do turn to processed foods.

True: It’s defined as 50% less sodium or fat or 1/3 less calories than the original product.

Watch out! If it’s not real fruit, it doesn’t contain the nutrition of real fruit. These products also typically have a lot of calories and sugar.

False: This claim isn’t regulated and, therefore, doesn’t mean anything.

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