The Basics of Food Labeling

Smart label reading is the key to healthy eating.

The U.S. Food and Drug Administration sets the rules on what food manufacturers can put on their labels, providing very specific definitions for everything from the word "healthy" to the description "low fat." Here's what it all means:

Healthy. The food is low in fat (especially saturated fat and trans fat, which have been linked to heart disease) and has limited amounts of cholesterol and sodium.

Free (for example, sugar-free). The food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving.

Good source. One serving provides 10-19 percent of your total daily needs for a specific nutrient.

Low sodium. One serving has 140 mg of sodium or less.

Low cholesterol. One serving has 20 mg of cholesterol or less and 2 grams or less of saturated fat.

Low fat. One serving contains 3 grams of fat or less.

Reduced (for example, reduced fat). One serving has 25 percent less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food.

Light (or lite). One serving has 50 percent less fat or one-third fewer calories than the regular version of the food.

One caveat on the label-reading thing: Serving sizes are not standardized. So check how much is in a serving for whichever prepared food you're eating. For more information on FDA rules and recommended nutrition, visit their web site: www.fda.gov.