Ka Wai Ola - Office of Hawaiian Affairs, Volume 24, Number 11, 1 November 2007 — Get your money's worth: use food labels [ARTICLE+ILLUSTRATION]

Get your money's worth: use food labels

Many years ago, food labels were quite simple. Back then, labels displayed a brand name, product description, ingredients and a company address. The terms enriched and fortified appeared on labels of bread, cereal and baked products in the 1930s. Enriched products added the B vitamins, as well as iron, to comply with government enrichment standards. The logic behind enrichment is the replacement of nutrients lost when refining whole grains to make white flour, bread and cereal products. Fortified foods have a specific nutrient(s) added that may not always be a natural component of the food. For

example, iron is added to some breakfast cereals, and ealeium is added to orange juice. Most Americans eat several servings of enriched and fortified cereals and breads every day and, thus, these foods make a significant nutritional contribution to diets in the U.S. In recent times, Nutrition Facts were added to labels. The table of Nutrition Facts helps consumers determine the amount of major nutrients in eaeh serving of food. Nutrients such as calories, fat, protein, carbohydrate and the major vitamins and minerals are identified. Further detail on the fat and carbohydrate type and amounts are also provided. In addition, the portion of the nutrients per serving is noted as a percentage of the total adult daily value recommended for heahh. As always, the ingredient list ranks all

ingredients in descending order by quantity. The purpose of nutrition labeling is to help Americans select foods based on overall contribution to one's daily diet. Using the Nutrition Facts label, one ean quickly determine whieh one of several similar products will provide more protein, or less fat, cholesterol, etc. And for those who need to avoid sugar, the total carbohydrate content (whieh includes starches, sugar and fiber), as well as the sugar and fiber content are listed. Calculating the cost per serving of the food ean be done quickly as well. New food terminology is appearing in advertising and on some food labels. Heahh claims that link foods to cholesterollowering or fiber-increasing benefits now appear on food labels. Foods that naturally

contain illness-fighting eomponents are being called functional foods. Other new terms are nutraceuticals, designer foods, and techno-foods. These foods may have an added beneficial component, like nutrients, phytochemicals, fiber or other substances designed to lower eholesterol or produce other health benefits. Needless to say, the actual contribution that any one food makes to overall health will depend on all foods consumed eaeh day. Nutrients require interactions with other nutrients, enzymes and hormones to create body-nourishing compounds. All required nutrients must be present for the best health outeome. Use food label information to make great food choices for your family, based on nutritional values and cost. Control the total fat

and total sugar in the family diet by using label information. Eaeh day, plan meals with a variety of fruits and vegetables (eat whole fruit while limiting fruit juice); whole grains and other enriched and fortified carbohydrates; lowfat protein foods (fish, poultry, meat, eggs, tofu, legumes); and ealeium foods (milk, tofu, deep green vegetables). And, allow a little oil. Drink about eight cups of water daily and limit soda and fruit drinks. Be very cautious with the amount of sweets and fats. Enjoy great heahh based on your wise food choices. I

OLAKINO • Y0UR HEALĪH

By Claire Ku'uleilani Hughes, Dr. PH„ R.D.