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Health labels on the packaging of products we buy can be hard to understand.

Nashville, Ark. – If you have cruised the aisles of your favorite grocery store lately, you may have become overwhelmed by the amount of labeling on food products. As we navigate through the aisles, we want to make wise decisions on the best, nutritious foods we give ourselves and our families. However, it’s becoming more of a challenge especially since so many things come in a box, bag, bottle, or carton. Product manufacturers are great at providing information on the packaging, but is it always the best information?

Don’t be misled by health claims on the packaging. The label may say 100 percent whole grain, heart healthy, gluten-free but is it really? The only way to know for sure is to read the Nutrition Facts Label and the ingredient list provided on the product. If there are more than five ingredients in the food, determine whether you know what the ingredients are, whether you can see them in the food, and whether you can pronounce their names. If you can’t, it may be reason enough to leave that product on the shelf.

Are the first ingredients high-quality ingredients, derived from whole grains, fruits, vegetables, nuts, or seeds? For example, the first ingredient in whole wheat bread should be whole wheat. Anything else and it might not be 100 percent whole wheat bread but brown bread because of flavoring or color that has been added. Another example is “Made with Real Fruit” on fruit flavored drinks. Sounds nutritious, but a closer look may reveal the drink only has 10% or less real fruit. Look for 100% real fruit, which is usually located in a not so noticeable spot on the label.

Serving Size

Next, look at the serving size. This will determine how much of each nutrient you’ll be getting in one serving. Remember, if you eat 2 or 3 servings of a food, you have to double or triple the amounts of fat, calories, etc.! A can of soup may have up to 4 servings per can, but you may choose to eat the whole can at one time. If so, you will need to do some calculations.

Saturated Fat

Many people are concerned about limiting saturated fat in their diet because it raises cholesterol levels. On the nutrition facts label, look at the amount of saturated fat. If there are more than 3 grams per serving, you probably should skip this item. One easy way to determine if a product is high in a certain nutrient is to look at the % DV. If it is less than 5% on a certain nutrient, then it is low in that nutrient. If it is above 10%, then it is high in that nutrient. While you may be focused on keeping everything below the 5%, fiber and vitamins A and C are better high.

Sugars

Hidden sugar is another concern. There are tons of forms of sweeteners: cane sugar, honey, molasses, turbinado sugar, brown sugar, high fructose corn syrup, alcohol sugar, or any word ending in “ose” all indicate sugar. They all act in the same way once they get into your system. Sugar has 15 calories in a teaspoon (4 grams). If a product contains 20 grams of sugar, it offers 5 teaspoons per serving! If you don’t think that is a lot, just measure out 5 teaspoons and see for yourself. Sometimes seeing is believing.

Milk

2% milk is another item that is misleading. While it is lower in fat than whole milk, 2% is still considered a high saturated fat product. A better choice is 1%, skim or fat-free milk.

Fiber

Look at the fiber content in a single serving of food on the Nutrition Facts Label. If there are 5 grams or more in a serving, that food is considered to be an “excellent” source of fiber. If there are less than 3 grams per serving, you may need to look for something else, especially if your doctor has recommended a high fiber diet. Remember, fiber comes from plant foods. Think whole grains, beans, nuts, seeds, fruits, and vegetables.

Shopping for nutritious foods can be challenging. There is so much information available through the media, internet, magazines and even on the labels. Learn to read and understand the information that is given on the product.

For more information on understanding the Nutrition Facts Label, contact the Howard County Extension Office, Division of Agriculture, Cooperative Extension Service at 870-845-7517 or visit our office located on the second floor of the courthouse. I’ll be glad to provide you with a fact sheet outlining the Nutrition Facts Label.

Recipe of the Week

If you have access to fresh blackberries, you might want to try making blackberry preserves. You will enjoy the taste of fresh blackberries all winter long. It is easy and fun to make.

Confused about making your own jams and jellies? A workshop is scheduled for Tuesday, July 18 at 9:00 a.m. at the Howard County Extension Homemaker Educational Center. Cost for the workshop is $5.00. You must pre-register by calling the extension office at 870-845-7517 by July 14. Participants will learn the process of taking the fruit fresh from the vine or tree all the way to processing correctly for food safety.

Blackberry Preserves

  • 2 pounds blackberries (about 6 cups)

  • 2 cups berry juice

  • 4 ¼ cups sugar

  1. Wash and carefully pick berries, being careful to use only large, firm, uniformly ripened berries.
  2. Crush the soft or broken berries, heat, and strain to obtain the berry juice for the syrup.
  3. Mix sugar and berry juice, bring to boil, and add berries slowly.
  4. Cook until berries are clear and plump.
  5. Remove berries to trays and continue to cook syrup until desired consistency is reached.
  6. Pour syrup over berries and let stand covered until cold.
  7. Pack cold in sterilized jars, seal, and process 10 minutes in a boiling water bath.
  8. Makes about 4 half-pint jars.
  1. Nutrition Information: Serving size = 1 tablespoon, Calories – 63, Carbohydrates-16 g, Protein-0 g, Fat-0 g, Fiber-1 g.

 

By Jean Ince
County Extension Agent - Staff Chair
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Jean Ince
County Extension Agent - Staff Chair
U of A Division of Agriculture
Cooperative Extension Service
421 N. Main St, Nashville AR 71852
(870) 845-7517
jince@uada.edu

 

The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.

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