Monday Memo

Which is best regular, light or reduced calorie?

Have you ever wandered down the bread aisle in your favorite grocery store and become totally overwhelmed by the all the different varieties? Or how about the “chip” shelves? Do you buy “low calorie” or “reduced” Doritos? Why is that cereal called “healthy” while another breakfast treat touts the fiber content? Below is a list of words that may help you decipher food labels.

Low calorie—Less than 40 calories per serving.

Reduced—25 percent less of the nutrient or calories than the original product.

Light—One-third fewer calories or half the fat of the original food.

Good source of—Provides at least 10 percent of the daily values of a vitamin or nutrient per serving (for healthy people eating 2,000 to 2,500 calories a day)

Low sodium—Less than 140 mg of salt per serving.

High in—Provides 20 percent or more of the daily value of a nutrient per serving.

High fiber—Five or more grams of fiber per serving.

Lean  (meat, poultry, seafood)—10 grams of fat or less, 4 1/2 grams of saturated fat and less than 95 mg of cholesterol per 3-ounce serving.

Low cholesterol—Less than 20 mg of cholesterol and 2 grams or less of saturated fat per serving.

Healthy—Decreased fat, saturated fat, sodium and cholesterol and at least 10 percent of the daily values of vitamins A and C, iron, protein, calcium, and fiber.

Source: American Dietetic Association (www.eatright.org)