Figuring out how to read the labels on food products can be confusing. When you're trying to put together a diet low in fat, reading the label correctly and deciphering the information is important in determining just how much fat you're consuming with each meal and exactly what is "fat free".
Types of Fat Labeling
The U.S. Food and Drug Administration Code of Federal Regulations states as of Apr. 2009 that fat content be listed on labels as "fat free," "free of fat," "no fat," "zero fat," "without fat," "negligible source of fat," or "dietarily insignificant source of fat" or, in the case of milk products, "skim" may be used on the label or in labeling of foods.
Percentage of Fat
In order to be considered fat free the food label must list the food as less than 0.5 grams of fat per labeled serving. The U.S. Food and Drug Administration further stipulates "the food contains no added ingredient that is a fat or is generally understood by consumers to contain fat unless the listing of the ingredient in the ingredient statement is followed by an asterisk that refers to the statement below the list of ingredients, which states adds a trivial amount of fat, adds a negligible amount of fat, or adds a dietarily insignificant amount of fat."
Calculating Fat Percentage
If the food label states the total calories from fat is 110 calories and 40 calories are from fat, this is considered "low" in calories. There are 9 calories in one gram of fat. To be considered fat free, when you multiply 0.5 times 9 calories the total calories from fat would be 4.5.
Trans Fat Free
Is trans fat free a healthy alternative? The American Heart Association warns that foods labeled "trans fat free" may be high in saturated fats and to limit the amount of food containing this label. Trading off trans fat free calories for saturated fats can raise your "bad" cholesterol levels and increase your risk of heart disease.
High in Calories
The American Heart Association also recommends you read the total calories content on labels as foods deemed "fat free" can actually be high in calories and generally lack essential nutrients. The AHA suggest limiting fat free products and eating more vegetables, fruits, whole grains, and low fat dairy products.
Trans Fat Ban
A ban was placed on New York's restaurants in July 2007 requiring that all meals prepared must be free of trans fat. This healthy push in the restaurant industry in New York is reported to have started a ripple effect across the nation by the Harvard School of Public Health. Dr. Walter Willett, the chair of the School's Department of Nutrition, cites these new regulations "could reduce the national risk of type 2 diabetes by up to 40 percent."
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