Food labels exist in a different world. Some of them are informative and completely transparent, but there are also others that you can’t trust at all. So what should you be looking for when you’re doing your meal planning? Below are some of the most common food label terms that can help you (and others that you should ignore) when you’re shopping.
Organic – Listen! – The USDA says organic food is “produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.” Even better, any organic product has to be from a farm and/or processing facility that has been inspected by a government-approved organization to make sure everything is up to code. Organic labels give you a wealth of information about what’s in a product because they are different based on the percentage of organic ingredients present. Look for the following phrases: “100% organic” for a fully organic product, “organic” for at least 95% organic ingredients, “made with organic ingredients” for 70% or more organic ingredients and “contains organic ingredients” for less than 70% organic ingredients.
Natural – Ignore! – The FDA says that “It is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth.” Because of this, they have decided that natural just means that “the food does not contain added color, artificial flavors, or synthetic substances.” All said, that’s not a strict regulation, so you should check the ingredients list for yourself to see how “natural” a product is.
Fair Trade – Listen! – FLO-CERT awards the fair trade label to products that have been sold according to guidelines that make sure everyone, especially small farmers in poor countries, gets their fair share. If there is any added cost to a fair trade product, it’s because the company that bought their product from small farmers wasn’t able to force a rock-bottom price.
Local – Ignore! – Local food is great, but you can’t be sure that the food labeled “local” at your closest grocery store was actually grown nearby (within 100 miles, if the conventional definition is used). No one checks to make sure this label is placed correctly, so trusting it is a gamble. Go to a farmer’s market, instead.
Certified – Listen! – The Food Safety and Inspection Service explains that a certified meat product has been judged according to such things as “class, grade, or other quality characteristics.” Even if you don’t’ know exactly how it was judged, you can know for sure that certified meat is of a higher quality than the rest, though.
Understanding food labels is simply a matter of knowing what to trust and what to block out. Check the label and do your research and you’ll be on your way to better food and healthier living!
James Kim is a writer for foodonthetable.com. Food on the Table is a company that provides online budget meal planning services. Their goal is to help families eat better and save money.
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