You should be prepared with a list and Read the Labels. The key to good nutrition begins in the supermarket aisles. How you fill your grocery cart can make the difference in providing good nutrition to yourself and your family.

• Never shop when tired or hungry.

• Plan a grocery list from your food plan and follow it.

• When reading labels, learn to spot words that mean the same as sugar: brown sugar; corn syrup; dextrin; dextrose; sucrose; fructose; glucose; honey; invert sugar; jam; jelly; lactose; levulose; maple syrup; maltose; molasses; and turbinado sugar.

• The best way to shop quickly and nutritiously is to shop the outside perimeter of the supermarket. This is where you will find the meats, poultry, fish, dairy, fruits and vegetables.

Food labeling has become quite complex over the last few years. However, the information provided is invaluable. This section will help you develop label-building skills intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy lifestyle.

Starting in 1989, the Food and Drug Administration (FDA) and the USDA'S Food Safety and Inspection Service (FSIS) have completed a major overhaul of the system, improving both the format and content of food labels.

A better understanding of the overall "big picture" can be obtained by first summarizing the various changes.

• Vitamin and mineral labeling emphasize, has been replaced by concentration on fat, sodium, cholesterol, carbohydrate (fiber and sugars), protein, and a select few vitamins and minerals. This new emphasis reflects concerns about cancer, diabetes and heart disease, caused by overeating and poor nutrition.

• Nutrition labeling is now mandatory for all processed and packaged foods.

• Serving sizes for over 130 food categories are now defined and uniform; consistent across product lines and close to the amounts people actually eat.

• Specific acceptable definitions, descriptive words, are now required, when used by food producers, marketers and consumers and are calculated in common household measures.

• Ingredient labeling is mandatory for previously exempt standardized foods, such as bread, catsup, macaroni and mayonnaise.

• General requirements are in force for standardized food substitutes, such as butter, cheese or sour cream, regarding acceptable nutrient claims.

• Product health claims regarding the relationship between food nutrients and risk of disease, are now regulated on food labeling.

• Juice beverage regulations are now required, showing the percentage of actual fruit or beverage juice, on all labels.

• The claims must explain that heredity and exercise factors may play a role in specific disease development. The claims can only use the words "may" or "might" in talking about the food-disease relationship. The claims cannot indicate the degree of disease risk reduction.

The Serving Size. The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more). In the sample label, one serving equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values.

Calories (and Calories from Fat). Calories provide a measure of how much energy you get from a serving of this food. The calorie section of the label can help you manage your weight. Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).

The Nutrients. How Much? The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Important: Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Most Americans do not get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones. Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.

The package front has traditionally been used by sellers to get your attention, sometimes with confusing, vague or inaccurate use of words. Now, approximately 37 new standard labeling definitions, have been mandated, for use by the consumer, as a quick guide to make purchasing decisions.

There are 9 core terms, called "Descriptors" or "Nutrient Content Claims", that are FDA definitions used to describe a food, if it meets that definition. The 9 terms are:

These 9 terms have also been given specific definitions, when used with certain nutrients, such as low sodium, sugar free, low-fat or high fiber. Learning these labeling definition will assist you in selecting foods that fit into your food plan. These definitions are:

• 3 grams or less fat per serving

• 20 milligrams or less cholesterol per serving and

• 1 gram or less saturated fat per serving and 15% or less calories from saturated fat or fish and game meat that are "extra lean." (see fat and cancer claim below)

• Be or contain a fruit, vegetable or grain product

• 3 grams or less fat per serving

• Fewer than 20 milligrams cholesterol per serving

• 1 gram or less saturated fat per serving and 15% or less calories from saturated fat

• 0.6 grams or more soluble fiber per serving

• 3 grams of less fat per serving or fish and game meat that are "extra lean" (fewer than 5 grams fat, fewer than 2 grams saturated fat, and fewer than 95 milligrams cholesterol per serving.)

• Be or contain a grain product, fruit, or vegetable

• 3 grams or less fat per serving

• At least 2.5 grams dietary fiber

• Be or contain a fruit or vegetable.

• 3 grams or less fat per serving.

• At least 500 International Units vitamin A, 6 milligrams vitamin C or 2.5 grams dietary fiber.

• 140 milligrams or less sodium per serving.

• At least 200 milligrams calcium

• No more phosphorus than calcium per serving.

• Calcium content must be in a form that can be easily absorbed by the body.

Currently, FDA defines by regulation how manufacturers should calculate Total Carbohydrate, "by the subtraction of the sum of the crude protein, total fat, moisture, and ash from the total weight or the food." The FDA’s regulations do not define nutrient content claims that characterize the level of carbohydrates in the product. "Low Carb," "Carb Lite," and "Carb Free" are all unapproved nutrient content claims which could subject companies to enforcement action. Products bearing such nutrient content claims should begin to phase in new product labels immediately.

However, the FDA regulations do not disallow the terms “net carbs”, “net impact carbs” or “net effective carbs” to describe carbohydrate content on food labels. These terms are being used by the food industry to reflect the amount of carbohydrate a product contains that will impact blood glucose levels. The value is derived from the following formula:

                           Net Carbs = Total Carbohydrates – Dietary Fiber – Sugar Alcohols

FDA Regulations.  Carbohydrates and Dietary Fiber [21 CFR 101.9(c)(6)]

• The term 'Total Carbohydrate' or 'Carbohydrate Total' in bold print must be used and expressed in grams. "Dietary Fiber" in grams is not required if the serving contains less than 1 gram. If not declared, the statement "Not a significant source of dietary fiber" must be included at the bottom of the nutrient table.

• "Soluble Fiber" in grams is voluntary unless a claim is made about soluble fiber. A Daily Value has not been established.

• "Insoluble Fiber" in grams is voluntary unless a claim is made about insoluble fiber. A Daily Value has not been established.

• "Sugars" is not required if a serving contains less than 1 gram of sugar and no claims are made about sweeteners, sugars, or sugar alcohol content, and if not declared, the statement "Not a significant source of sugars" must be included at the bottom of the nutrient table. A Daily Value has not been established.

• "Sugar Alcohol" is voluntary unless a claim is made about sugar alcohol or sugar when sugar alcohols are present in the food. When listed and only one sugar alcohol is present in the food, the name of the sugar alcohol may be given in lieu of the term "sugar alcohol (e.g. xylitol). Daily value has not been established.

• "Other Carbohydrates" is voluntary. A Daily Value has not been established.

Food labelers may make a statement regarding the number of grams of carbohydrate per serving, as long as the statement does not use descriptive words. A statement such as "only 5g carbs" for example, is not allowed since the word “only” characterizes the level of carbohydrate as low.

Understanding Food Labels on Light, Reduced-Fat and Low-Calorie Foods. Calorie Control Council.

Low-Calorie, Lower-Fat Alternative Foods.