Read the Label

Get into a habit of reading the labels on food. While they may have messages such as “Low Fat” or “Reduced Calorie” written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised. Regardless of what the claim may be, the label may tell another story. The concerned state agency provides these important guidelines, therefore, should be what you look for. If the message and label do not jive, move on to a different product.

Fat-Free - Less than 0.5 grams of fat per serving, with no added fat or oil

Low fat - 3 grams or less of fat per serving

Less fat - 25% or less fat than the comparison food

Saturated Fat Free- Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving

Cholesterol-Free- Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving

Low Cholesterol- 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving

Reduced Calorie- At least 25% fewer calories per serving than the comparison food

Low Calorie- 40 calories or less per serving

Extra Lean- Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Lean- Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat)- 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)

Light (calories)- 1/3 fewer calories than the comparison food

High-Fiber- 5 grams or more fiber per serving

Sugar-Free- Less than 0.5 grams of sugar per serving

Sodium-Free or Salt-Free- Less than 5 mg of sodium per serving

Low Sodium 140 mg or less per serving

Very Low Sodium- 35 mg or less per serving