Nutrition and Safety, in Plain English
Saving money should never come at the cost of your health. Fortunately, understanding food labels is a learnable skill that protects both your budget and your well-being. In the United States, food safety and labeling are primarily regulated by two bodies. The U.S. Food & Drug Administration (FDA) oversees most packaged foods and produce, while the U.S. Department of Agriculture (USDA) handles meat, poultry, and egg products.
When you pick up a package, use a three-step scan. First, look at the front. This is marketing. Claims like “natural,” “wholesome,” or “made with real fruit” are often legally vague and designed to make you feel good about the product.
Second, turn the package over to the Nutrition Facts panel. This is the data. Here, you should focus on a few key lines. Added sugars are sugars and syrups added during processing, not the sugars naturally present in fruit or milk. High intake is linked to various health issues. Pay attention to sodium, as many processed foods are loaded with it. Look at the types of fat; limiting saturated and, especially, trans fats is generally recommended for heart health. The % Daily Value (%DV) tells you how much a nutrient in a single serving contributes to a daily diet of 2,000 calories.
Third, look below the nutrition panel at the ingredients list. Ingredients are listed by weight, from most to least. If sugar is one of the first few ingredients in your bread or pasta sauce, you know it’s a major component. This is also where you can directly compare a store brand to a national brand to see how similar they truly are.
This skepticism should extend to dietary supplements. The FDA does not approve supplements for safety or effectiveness before they are sold. To ensure quality, look for a third-party verification seal. A common and respected one is the USP Verified mark. This indicates that the U.S. Pharmacopeia (USP) has tested the supplement for identity (it contains what it says it contains), potency (in the correct amount), purity (free from contaminants), and performance (it will break down properly in the body). It does not, however, mean the supplement is effective for treating any condition. For reliable information on supplements, a great resource is the NIH Office of Dietary Supplements (ODS).
