Food labels provide a great deal of information that can help you find out more about what you are getting in the products you buy. Facts found on labels tell not only what the product is, but may also tell what ingredients are in it, the nutrient value of those ingredients, the company responsible for the product, and frequently the date by which it should be sold. Further, labels may give details about substances that a person wishes to avoid, such as fat, sodium, or cholesterol.

The amount of information on food labels varies, but all food labels must contain at least the following:

• the name of the product
  
• the net contents or net weight, which includes the liquid in canned foods
  
• the name and place of business of the manufacturer, packer, or distributor.

List of Ingredients
For most foods, all ingredients must be listed on the label and must be identified by their common or usual names. The ingredient that is present in the largest amount, by weight, must be listed first. Other ingredients follow in descending order according to weight.

Any additives must be listed. If colors and flavors are used, the law permits the use of such general language as "artificial color," "artificial flavor," or "natural flavor." (The only exception to the rule about artificial colors is their use in butter, cheese, and ice cream.) However, the use of the color Yellow No. 5 must be identified specifically in all products because it can cause allergic reactions in some persons.

Nutrition Information
Nutrition information is required on a food label when a manufacturer adds a nutrient to it or when a claim is made for the product, such as "now contains fewer calories." Protein and certain vitamins and minerals may be added by the manufacturers to make a food more nutritious or to restore nutrients lost in the processing.

Today more than half the foods on the supermarket shelf are labeled with nutrition information. Many food products don't require nutrition labeling, but the manufacturers include the information anyway, knowing how important nutrition information is to consumers.

Examine the nutrition label. Note that the top part gives the number of calories and the amount of protein, carbohydrates, fat, and sodium--in that order--in a specified serving of the product. Manufacturers also have the option of listing cholesterol, fatty acids, and potassium content. In addition, under the heading "Percentage of Recommended Daily Allowances (U.S. RDAs)," information is provided on the amounts of protein and seven essential vitamins and minerals: vitamin A and C, thiamine, riboflavin, niacin, calcium, and iron. The percentages show how much a serving of the food contributes to the amount recommended per day. Manufacturers may also list any of 12 other nutrients if they contribute at least 2% of the U.S. RDA.

Because many nutrients are present in small amounts, nutrition labels show amounts in grams and milligrams (there are 28.45 grams to an ounce and 1,000 milligrams to a gram).

Sodium content is the latest addition to nutrition labeling. FDA requires sodium listing because sodium intake is associated with high blood pressure in some people. The National Academy of Sciences says that daily sodium consumption of from 1,100 to 3,300 milligrams (1.1 to 3.3 grams) is a safe and adequate amount, but most Americans consume far more than that. The FDA also specified that the terms "low sodium" and "reduced sodium" can be used in labeling products.

New regulations by the FDA are intended to improve labeling of foods to end much of the present "confusion and frustration" among Americans trying to select healthful foods. The new rules require: nutrition labels for all foods except for some spices, flavorings, and foods made by small businesses; listing of nutrients such as saturated fatty acids, total dietary fiber, cholesterol, and calories from fat; and standardizing of serving sizes and descriptive terms such as "low fat" and "high fiber."

Standardized Foods
The only foods for which all ingredients may not have to be listed are those for which FDA has adopted "standards of identity." These foods are generally called standardized foods. A standard of identity describes the ingredients the food must contain if it is to be called by a particular common name, for example, ketchup, mayonnaise, etc. FDA sets standards of identity, quality, and fill-of-containers to protect consumers from being defrauded by cheap substitutes or deceptive packaging. Some 300 standards are in force today, covering a wide array of foods. A standard of identity tells not only what ingredients must be in the food, but also what other ingredients may be added.

Most optional ingredients must be identified on the label, including optional forms of ingredients that are mandatory in these products. Jams, jellies, cheeses, peanut butter, and milk are examples of some standardized foods.

Once a standard is set for a food, other products that resemble it but do not conform to the standard can't be called by the same name. For example, no product resembling peanut butter can be called peanut butter unless it contains 90% peanuts. If a product resembles a standardized food but is not as nutritious, it must be labeled as an imitation. If it's just as nutritious, it doesn't have to be called an imitation but must be given a name that describes it accurately.

Other labeling requirements that are designed to aid consumers concern fruit juices and packages of "helper" products that don't contain all the ingredients necessary to make a dish. Generally, fruit juices can't be called juice unless they're 100% juice. If they're diluted with water or other ingredients, they have to go by the name of "drink" or "beverage." The so-called helper dishes must state clearly on the package what sort of food has to be added, for example, on a chicken casserole "dinner" package the label must clearly state "you must add chicken to complete the recipe."

Grades
Some food products carry a grade on their labels, such as "U.S. Grade A." The U.S. Department of Agriculture sets grades for meat and poultry. These are based on the quality levels of various characteristics of the product: its taste, texture, and appearance. The grades are not based on nutritional content, although the labels may give information about fat and some other ingredients. The National Marine Fisheries Service grades fish products in a similar manner.

Milk and milk products in most states carry a "Grade A" label. This grade is based on FDA-recommended sanitary standards for producing and processing milk products, which are regulated by the states. The grade is not based on nutritional values. However, FDA has established standards for milk and milk products, some of which require specific levels of vitamin A and others that permit the optional addition of vitamins A and D.

Product Dating
Many consumers find product dating helpful in shopping for various foods. The dates are designed to give consumers an idea of how long a product will remain wholesome and safe. Of course, handling and storage also may affect the freshness of a food product. With very few exceptions, such dating is not regulated by the FDA, although an expiration date is required on some products.

The terms most often used today with the actual dates are sell date or use by date. Pull date, indicating when the product should be pulled from the store shelf, may also be used in place of use by date. Pack date (indicating the date the product was packed), expiration date, and freshness date are other terms used to indicate the freshness of the product.

Coding Date
Many companies use code dating on products that have a long "shelf life." This code is usually for the manufacturer's information. The code gives information about where and when the product was packaged, so if a recall should be required the particular product can be quickly identified, tracked down, and withdrawn from the market. For most canned foods, this coding is required by federal regulation.

Universal Product Code
The Universal Product Code (UPC) is included on most food products. Each product carries a unique code (bar code) that may be used with computerized grocery store checkout equipment, which in turn can provide the store with an automated inventory system. The UPC is not a federal requirement.

Symbols on Food Labels
The symbol "R" on a label signifies that the trademark used on the label is registered with the U.S. Patent Office. The symbol "C" indicates that any literary and artistic content of the label is protected against infringement under the copyright laws of the United States. The use of the letter "U" in side the letter "O" is authorized by the Union of Orthodox Jewish Congregations of America (Orthodox Union) for use on foods that comply with Jewish dietary laws. The letter "K" inside the letter "O" indicates that the food is Kosher--that is, it complies with Jewish dietary laws and has been processed under the direction of a rabbi.

Recommended Daily Allowance (RDA)
In consulting a label for the nutritive value of a product, U.S. RDAs are the key. FDA has established recommended daily allowances for protein and 19 minerals and vitamins. However, nutrition labeling requires declaration only for protein, five vitamins (vitamins A and C, thiamine, riboflavin, and niacin), and two minerals (calcium and iron). A manufacturer has the option of listing any or all of the remaining 12 vitamins and minerals. The optional ones are: vitamin D, E, B-6, B-12, folic acid, phosphorus, iodine, magnesium, zinc, copper, biotin, and pantothenic acid. If any of the 19 are added to a food, or a claim is made about any of them, the label must list those nutrients in addition to those required.

The consumer doesn't need to know why a vitamin or mineral is needed. It's just a matter of understanding how to use the percentages. If the label says the product contains 25% of the U.S. RDA for calcium, the consumer knows that a serving of the product will provide about one-fourth of the amount of calcium he or she should try to get in a day.

FDA allowances on most food labels are based generally on the highest values recommended by the National Academy of Sciences needed for persons 4 and older, especially young adult males. Unfortunately, FDA allowances have not been determined for persons 50 years of age or older. Certainly the roll of calcium and other vitamins and minerals for older persons needs to be addressed. The FDA claims that many normal, healthy people do not necessarily need to consume 100% of the U.S. RDA of a given nutrient each day since the body is able to store nutrients.

If you have suggestions, comments, or information about nutrition, supplements, etc., please send an e-mail.