Free(01 of13)
Open Image ModalThis term means that a product contains no amount of, or only trivial or "physiologically inconsequential" amounts of, one or more of these components: fat, saturated fat, cholesterol, sodium, sugars and calories. For example, "calorie-free" means fewer than 5 calories per serving, and "sugar-free" and "fat-free" both mean less than 0.5 g per serving. Take away message: If you eat more than one serving it can all add up! (credit:Flickr: bsbarnowl)
Low(02 of13)
Open Image ModalThis term can be used on foods that can be eaten frequently without exceeding dietary guidelines for one or more of these components: fat, saturated fat, cholesterol, sodium and calories. Thus, descriptors are defined as follows: oLow-fat: 3 g or less per serving oLow-saturated fat: 1 g or less per serving oLow-sodium: 140 mg or less per serving oVery low sodium: 35 mg or less per serving oLow-cholesterol: 20 mg or less and 2 g or less of saturated fat per serving oLow-calorie: 40 calories or less per serving. Take away message: Don't just trust the box -- read the label! (credit:Flickr: Wesley Fryer)
Lean and Extra Lean(03 of13)
Open Image Modal These terms can be used to describe the fat content of meat, poultry, seafood and game meats. oLean: Less than 10 g fat, 4.5 g or less saturated fat, and less than 95 mg cholesterol per serving and per 100 g. oExtra lean: less than 5 g fat, less than 2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g. (credit:Flickr: ilovebutter)
High(04 of13)
Open Image ModalThis term can be used if the food contains 20 percent or more of the Daily Value for a particular nutrient in a serving. (credit:Flickr: atalou)
Good Source(05 of13)
Open Image ModalThis term means that one serving of a food contains 10 to 19 percent of the Daily Value for a particular nutrient. (credit:Flickr: Francis Storr)
Reduced(06 of13)
Open Image ModalThis term means that a nutritionally altered product contains at least 25 percent less of a nutrient or of calories than the regular, or reference, product. However, a reduced claim can't be made on a product if its reference food already meets the requirement for a "low" claim. (credit:Flickr: *Chia-Ling)
Less(07 of13)
Open Image ModalThis term means that a food, whether altered or not, contains 25 percent less of a nutrient or of calories than the reference food. For example, pretzels that have 25 percent less fat than potato chips could carry a "less" claim. (credit:Flickr: bradleygee)
Light(08 of13)
Open Image ModalThis descriptor can mean two things: oFirst, that a nutritionally altered product contains one-third fewer calories or half the fat of the reference food. If the food derives 50 percent or more of its calories from fat, the reduction must be 50 percent of the fat. oSecond, that the sodium content of a low-calorie, low-fat food has been reduced by 50 percent. In addition, "light in sodium" may be used on food in which the sodium content has been reduced by at least 50 percent. Take away message: Light doesn't necessarily mean low in calories, only 50 percent less than the original. So if the original is very high in fat or calories then the light version may be too! (credit:Flickr: basykes)
More(09 of13)
Open Image ModalThis term means that a serving of food -- whether altered or not -- contains a nutrient that is at least 10 percent of the Daily Value more than the reference food. The 10 percent of Daily Value also applies to "fortified," "enriched" and "added," "extra" and "plus" claims, but in those cases, the food must be altered. (credit:Flickr: Brett L.)
Healthy(10 of13)
Open Image ModalA "healthy" food must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it's a single-item food, it must provide at least 10 percent of one or more of vitamins A or C, iron, calcium, protein or fiber. Exempt from this "10-percent" rule are certain raw, canned and frozen fruits and vegetables and certain cereal-grain products. These foods can be labeled "healthy," if they do not contain ingredients that change the nutritional profile, and -- in the case of enriched grain products -- conform to standards of identity, which call for certain required ingredients. If it's a meal-type product, such as frozen entrees and multi-course frozen dinners, it must provide 10 percent of two or three of these vitamins or minerals or of protein or fiber, in addition to meeting the other criteria. The sodium content cannot exceed 360 mg per serving for individual foods and 480 mg per serving for meal-type products. (credit:Flickr: {Guerrilla Futures | Jason Tester})
Percent Fat-Free(11 of13)
Open Image ModalA product bearing this claim must be a low-fat or a fat-free product. In addition, the claim must accurately reflect the amount of fat present in 100 g of the food. Thus, if a food contains 2.5 g fat per 50 g, the claim must be "95 percent fat free." (credit:Flickr: admiller)
Fresh(12 of13)
Open Image ModalThe regulation defines the term "fresh" when it is used to suggest that a food is raw or unprocessed. In this context, "fresh" can be used only on a food that is raw, has never been frozen or heated, and contains no preservatives. (Irradiation at low levels is allowed.) "Fresh frozen," "frozen fresh" and "freshly frozen" can be used for foods that are quickly frozen while still fresh. Blanching (brief scalding before freezing to prevent nutrient breakdown) is allowed. (credit:Getty)
'X' Grams Of Whole Grain(13 of13)
Open Image ModalMany consumers equate grams of whole grains with grams of fiber, however, 5 g of fiber is very different from 5 g of whole grains. These claims often appear on products with a sprinkling of whole-wheat flour on top, products that are virtually refined grains. Take away message: The quantity of fiber grams versus the grams of whole grains is the important number. When in doubt, look to the Whole Grains Council stamp. Foods marked as "excellent sources" contain significant amounts of whole grains. (credit:Getty)