The Food and Drug Administration, or FDA, is the agency responsible for ensuring that the food sold in the United States is safe, nutritious and properly labeled. Certain foods must bear nutrition labeling and certain health messages to comply with FDA laws. Foods labeled fat-free, sugar-free and gluten-free must comply with certain guidelines so that consumers are assured they are not being misled.
Fat-Free Food
The U.S. Department of Health and Human Services labels a fat-free food item as one that has less than 0.5 grams of fat per labeled serving. The food item contains no ingredient that is fat or understood to contain fat. Fat-free foods must be labeled, "Fat Free" or "Light." Items that contain less than 40 calories per serving cannot make total fat claims at all.
Sugar-Free Food
According to the U.S. Department of Health and Human Services, "sugar free" is defined as a food that contains less than 0.5 g of sugar per labeled serving. The product also contains no ingredient that is a sugar or that is understood to contain sugars. The labels "no sugars added" and "without added sugars" are allowed if no sugar-containing ingredient is added during processing. The food item must also contain a statement that it is not "low" or "reduced calorie." The item is unsweetened and contains no added sweeteners, but this does not refer to sugar alcohols normally used in sugar-free items.
Gluten-Free Food
According to the U.S. Department of Health and Human Services, the FDA is proposing to define "gluten free" on any food label as an item that does not contain any prohibited grain ingredients, does not contain an ingredient derived from a prohibited grain and that has not been processed to remove gluten, and does not contain an ingredient derived from a prohibited grain that has been processed to remove gluten, if the use of that ingredient results in the presence of 20 parts per million or more of gluten in the food.
Food labels "free of gluten," "without gluten" and "no gluten" are used on gluten-free foods. There are certain foods that are naturally gluten free. They include 100 percent fruit and vegetable juices, milk, fresh fruits and vegetables that are not coated with gluten containing wax, and single-ingredient foods such as butter, peanuts, corn and fish such as cod.
For a list of foods suggested for a gluten-free diet, see the Resources section.
Food Labels
Read food labels to check for fat, sugar and gluten food information. In addition to the aforementioned information, food labels provide serving size, calorie content and nutrient information to assist in following a healthy diet.
Healthy Eating Recommendations
Dietitians at the Mayo clinic recommend following certain guidelines where fat and sugar are concerned. Total fat intake should be limited to 20 to 35 percent of your daily calories based on a 2,000 calorie diet. The fats in your diet should come from healthy sources such as nuts and olives. Eat complex carbohydrates and consult with a physician for recommendations if following a gluten-free diet. Limit the consumption of added sugars from candy and sweets.
