Food manufacturers must place a “statement of identity” and the net quantity or amount contained in the package on the “principal display panel” or PDP. This is the portion of the label you can see when the product is sitting on a shelf. The “statement of identity” is not considered the brand name, although that is also most likely on the PDP. Rather, it must be a name that properly describes what the product is (e. g. tomato soup, uncooked pasta, etc. ). Even in the United States, food labels are required to include both metric and imperial measurements. Food manufacturers must also include an “information panel” or IP on their products. The IP must be the next panel or area on the package to the immediate right of the PDP. Information regarding the name and address of the manufacturer, the name of the distributor, ingredients, nutritional and allergy information, must all be displayed on this panel if they weren’t also displayed on the PDP.
If the product contains any type of chemical preservative, that too must be included in the ingredient list. And in addition to the name of the preservative, a brief description of what the chemical does must also be included (e. g. “Ascorbic Acid to Promote Colour Retention).
Raw agricultural items like fruits and vegetables do not require FALCPA labels. Only crustacean shellfish are considered allergens, including crab, lobster, shrimp, etc. Oysters, mussels, etc. , are not considered allergens. While allergens must also be included in ingredient lists, FALCPA regulations require them to be listed separately so they stand out (e. g. “Contains eggs, milk. “).
Note that there are exemptions as to which products require a nutritional label. The following foods do not require an actual label (although you can certainly ask for the information): products sold individually via the deli or bakery counter (not packaged), most spices, fresh produce and seafood, individual items that are packaged within a multi-pack (only the outside packaging requires a nutritional label), and food items that are given away and not for sale. Foods with less than 5 calories per serving can have “calorie-free” on the packaging and 0 calories on the nutritional label. For items with 50 calories per serving or less, the number can be rounded to the nearest 5 calorie increment. For items with more than 50 calories, the number can be rounded to the nearest 10 calorie increment. Foods with less than 0. 5 grams of fat per serving can have 0 grams of fat on the nutritional label. Foods with between 0. 5 and 5 grams of fat can be rounded to the nearest ½ gram. Foods with more than 5 grams of fat can be rounded to the nearest whole gram.
Note that there are exemptions as to which products require a nutritional label. The following foods do not require an actual label (although you can certainly ask for the information): products sold individually via the deli or bakery counter (not packaged), most spices, fresh produce and seafood, individual items that are packaged within a multi-pack (only the outside packaging requires a nutritional label), and food items that are given away and not for sale. Foods with less than 5 calories per serving can have “calorie-free” on the packaging and 0 calories on the nutritional label. For items with 50 calories per serving or less, the number can be rounded to the nearest 5 calorie increment. For items with more than 50 calories, the number can be rounded to the nearest 10 calorie increment. Foods with less than 0. 5 grams of fat per serving can have 0 grams of fat on the nutritional label. Foods with between 0. 5 and 5 grams of fat can be rounded to the nearest ½ gram. Foods with more than 5 grams of fat can be rounded to the nearest whole gram.
A product is considered “a good source of” something (e. g. fibre) if the product contains 10-19% of the daily recommended amount of that item (e. g. “a good source of fibre” can be used if the product contains 15% of your daily recommended intake of fibre). A product is considered “high” in something (e. g. fibre) if the product contains at least 20% of the daily recommended amount of that item (e. g. a product can be considered “high in fibre” if the product contains 25% of your daily recommended intake of fibre).
Manufacturers are not allowed to use the words “low” or “free” on products that have not been specially processed (e. g. they cannot claim frozen peas are “low in fat”). “Free” and “low” claims can only be made on products that also have a “regular” version. The “low” or “free” version must be processed such that it contains less of a specific item (like fat or sugar, etc. ) than the “regular” version. When making a “light,” “reduced,” “less,” “fewer,” “more” or “added” claim, the label must include: the % by which the food has been modified; the name of the reference food; and the amount of the nutrient that is in both the labelled product and the reference product. For example, “50% less fat than xxx. Light xxx = 4g fat; Regular xxx = 8g fat, per serving. "
A product can be labeled “healthy” when it can claim all the following: low in total fat, low in saturated fat, less than 480 grams of sodium (for a regular sized serving), has cholesterol low enough not to be listed, and contains at least 10% of the daily recommended amount of vitamin A, vitamin C, calcium, iron, protein or fibre. A product can be labelled “fresh” only when it is in its raw form and has not been frozen or subjected to any type of thermal processing or preservation.
Food manufacturers may use the terms “less than 1 gram,” “contains less than 1 gram” or “not a significant source of dietary fibre/sugar” if the product has less than 1 gram of fibre and/or sugar. They do not need to calculate the exact quantity.
Regardless of what carb counting method or calculation you use, and whether you count net carbs or total carbs, remember that carbs are not the only item you need to count and calculate as part of your diet. You also need to include fat and protein to ensure you’re eating a balanced diet. And it sure doesn’t hurt to watch your sodium intake.
Grains = 5-8 servings per day. A grain serving can include things like: 1 slice of bread, 1 cup of cereal, ½ cup of rice, or ⅓ cup of cooked pasta. At least half your grain servings should be whole grains. Fruits & Vegetables = 4-10 servings day. A fruit or vegetable serving can include things like: ½ cup of 100% fruit or vegetable juice, 1 large carrot, 1 cup of leafy greens, 1 medium apple, ½ cup of berries, or 20 grapes. Dairy Products = 2-3 servings per day. A dairy product serving can include things like: 1 cup of skim milk, 50 grams of hard cheese, or ¾ cup of yogurt. Don’t forget that you also need to consume 1-3 servings of meats or meat alternatives every day, which is where you’ll get the majority of your protein. One serving can include things like: 2 eggs, 2 tablespoons of peanut butter, ½ cup of lean meats or ¾ cups of tofu. While not listed exclusively as part of the food guide, a healthy diet should also include a small number of unsaturated fats every day. For the average person, this amount should be 2-3 tablespoons. Unsaturated fats would include vegetable oils, oil-based salad dressings, and soft non-hydrogenated margarine.
To calculate the grams of carbs in your food based on the weight, you need to know two things: the weight of the food item; and the “factor” for that food item. There is a different factor for each type of food (e. g. bread has a factor of 15, which means there are 15 grams of carbs for every ounce of bread). [2] X Research source You can find a list of food factors on the University of California’s Diabetes Education Online - http://dtc. ucsf. edu/pdfs/CalculatingCHObyWeight. pdf. (Note - the website is designed for people with diabetes, but the food factors are applicable to anyone. ) Example, let’s say you want to know how many carbs are in the bowl of strawberries you want to have for a snack. First, weigh the strawberries. Let’s say you determine that you have 10 ounces of strawberries. Second, look up the food factor for strawberries, which is 2. 17. Third, multiply the weight and the food factor = 10 ounces x 2. 17 = 21. 7 grams of carbs. You can also use weight to determine how many servings are in an item of food. For example, one serving of lean meat or poultry is considered to be ½ a cup. This is equivalent to 2. 5 ounces or 75 grams. If you have a 4-ounce piece of cooked chicken, divide by 2. 5 and you’ll find that piece of chicken counts as 1. 6 servings. [3] X Research source
Dry cereal - a 1 cup serving looks like the size of a baseball. Cooked cereal, rice or pasta - a ½ cup serving looks like the size of half a baseball. Orange, apple or pear - 1 “small” fruit looks like the size of a tennis ball. Raisins - a ¼ cup serving looks like the size of a golf ball. Baked potato - 1 “medium” potato looks like the size of a mouse you’d use for your computer. Chopped vegetables or salad mix - a 1 cup serving would look like the size of a baseball or a handful. Hard cheese - a 50-gram serving is almost equivalent to a 1. 5-ounce serving which looks like the size of a 9-volt battery (the rectangle ones). Lean beef or poultry - a ½ cup serving will look the size of a deck of cards. Grilled or baked fish - a ½ cup serving will look like the size of a chequebook. Margarine - a 1 teaspoon serving looks like the size of a postage stamp, and there are 3 teaspoons in a tablespoon. Salad dressing or oil - a 1 teaspoon serving look like it would fill the cap of a normal-sized water bottle.
The nutritional information is based on a serving size that is determined by the manufacturer. In some cases, like an individual carton of yogurt, the serving size equals the actual amount you’re likely to consume. In other cases, like cold cereal, the serving size may equal a much smaller amount, maybe ½ or ⅓, of what you would normally eat. You will need to multiply the number of carbohydrates per serving on the nutrition label by the number of servings you actually consume. For example, if the label for a cold cereal says there are 10 grams of carbs per ½ cup of cereal, but you’re going to eat 1 ½ cups of cereal, you will need to multiply 10 grams by 3 to determine the actual carbs you’ll be consuming. In this example, it would be 30 grams.
Men 50 or younger should eat 38 grams of fibre per day. Men over 50 should eat 30 grams per day. Women 50 or younger should eat 25 grams of fibre per day. Women over 50 should eat 21 grams per day. Remember that fibre is a carbohydrate, so the fibre grams count as part of your carbohydrate intake.
Start by getting yourself a journal or creating a tracking spreadsheet on your computer. On a daily basis (or even throughout the day) keep track of exactly what you eat and drink, including the amounts or weights. Track yourself for one week, assuming the week you’re tracking is an average week for you. Don’t forget to include things like sauces, butter or margarine, dressings, etc. If you eat any packaged food, keep track of the information from the nutritional label in your journal. If you eat at a restaurant, try to locate their nutritional breakdowns via their websites. Or ask your server for a brochure. For other types of food, use the USDA’s Super Tracker to look up the nutritional values (https://www. supertracker. usda. gov/default. aspx). Add up the number of calories, total carbs, and dietary fibre for each day. It is probably also a good idea to include fat and protein in your calculations since your overall diet plan will need to take these into account. Use your calculations as a starting point for making a future plan. There are useful apps available now for phones that allow people to track their daily intake of all nutrients; carbohydrates included.
Remember that it takes a reduction of 500 calories per day (on average) to lose one pound per week. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For most people, this reduction can come from carbohydrates. Remember not to cut down any macronutrient group too low. Avoid cutting back too far on protein and healthy fat as both as used for repair and hormone production. Example: Say your current caloric intake was calculated to be 2,000 per day. You want to lose some weight, so you decide you need to cut back to 1,500 calories per day to do that safely. In order to maintain a healthy diet, 40-60% of those calories need to come from carbs. To make things easy, let’s assume you want to have 50% of your calories come from carbs. Multiply your daily calorie goal of 1,500 by 50% to get 750 calories per day from carbs. Now divide the 750 calories per day by 4 (as there are 4 calories in every carb) to get 187. 5 grams of carbs per day. You now have your daily caloric and carb intake amounts. [6] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source
The Super Tracker will also remind you that daily exercise is an important part of a healthy lifestyle.
Add unprocessed wheat bran to cereals to increase the amount of fibre. Try brown rice, wild rice, barley, whole wheat pasta, and bulgur as opposed to the “white” versions. When substituting whole wheat flour for white flour when baking bread, you may need to add more yeast or allow the dough to rise for a longer period of time. If baking powder is part of the recipe, increase it by 1 teaspoon for every 3 cups of whole grain flour. Apples, bananas, oranges, pears and berries are great sources of fibre and can easily be eaten as a snack. Nuts and dried fruit also have a lot of fibre, but some dried fruit may be high in sugar.
Remember that fruit juice is not the same as eating a piece of fruit. Consuming the same calorie level of juice vs. whole fruit does not mean that those two foods are equal. In whole fruit, fibre is included which helps to regulate the blood sugar spike that comes with consuming carbohydrates. Juices have little to no fiber causing them to spike blood sugar. Choose whole over juice.
