{"id":56344,"date":"2017-02-23T07:15:14","date_gmt":"2017-02-23T12:15:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=56344"},"modified":"2017-02-28T15:36:13","modified_gmt":"2017-02-28T20:36:13","slug":"food-labels-health-claims-decoded","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/food-labels-health-claims-decoded\/","title":{"rendered":"Shop Smarter: 6 Common Food Labels, Explained"},"content":{"rendered":"
\"6
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

These days, there\u2019s no shortage of new health food products claiming to improve your lifestyle in more ways than one. From everyday staples like eggs and milk that have been fortified with omega-3 fatty acids, to protein and adaptogen<\/a> powders that promise non-GMOs<\/a>, these labels are usually large, colorful and visually enticing \u2014 and they\u2019re supposed to be. Food manufacturers want you to believe their products have better health qualities than others. But are these labels always what they seem? We spoke with two nutritionists to learn how to decode front-of-package food labels, so you\u2019re empowered to be a smarter, savvier\u00a0shopper.<\/p>\n

RELATED: <\/strong>What Makes Food \u201cHealthy?\u201d The FDA Wants You to Weigh In<\/a><\/p>\n

6 Common Food Labels, Decoded<\/h2>\n

You\u2019ll come across a plethora of food labels at the grocery store, but these are the six most common front-of-package food claims.\u00a0Here’s your need-to-know from a nutritional standpoint.<\/p>\n

1. \u201cFortified With\u201d<\/h3>\n

You\u2019ll often see this label on cereals, yogurt and even milk<\/a>. \u201cFortification means the manufacturer has added nutrients [i.e. vitamins or minerals] that aren\u2019t in the product [naturally],\u201d says Toby Smithson, MS, RDN, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, and founder of DiabetesEveryDay<\/a>. So does having more nutrients in a product than it would on its own make it healthier?<\/p>\n

Not necessarily, says Smithson. \u201cAdding nutrients to a food does not automatically deem the food healthier,\u201d she says. \u201cEach case is individual. For instance, if a high-calorie food<\/a> is fortified with vitamins, it wouldn’t be the best choice\u2026 for someone watching their weight [due to the caloric content].\u201d<\/p>\n

2. \u201cEnriched In\u201d<\/h3>\n

Because certain nutrients are lost during processing, enriched foods have those nutrients added back in afterward, according to Alissa Rumsey<\/a>, MS, RD, and spokesperson for the Academy of Nutrition and Dietetics. \u201cFor example, white pasta loses most of its B vitamins<\/a> during the processing of the grain, so the food company adds B vitamins back in afterward.\u201d<\/p>\n

According to the Food and Drug Administration (FDA) guidelines, enriched foods\u00a0must contain at least 10 percent more of the daily value of a\u00a0nutrient compared to the same food that is not enriched. Manufacturers can use the term enriched\u00a0for protein<\/a>, fiber, potassium, vitamins and minerals, says Rumsey.<\/p>\n

But as with fortification, enriching a food doesn\u2019t always make it healthier. \u201cWe need to look at the whole product \u2014 the food plus any additions of fortification or enrichment \u2014 when deciding if it is a healthier food choice,\u201d Smithson explains.<\/p>\n

RELATED: <\/strong>Are There Health Risks to Consuming Food Dyes?<\/a><\/p>\n

3. \u201cNatural\u201d<\/h3>\n

For the most part, Rumsey says that the \u201cnatural\u201d label doesn\u2019t mean much. \u201cCurrently the FDA doesn\u2019t have a specific definition for ‘natural,’ but they allow manufacturers to include it on food labels if there are no added colors, artificial flavors<\/a>\u00a0or synthetic ingredients,\u201d she says.<\/p>\n

4. \u201cOrganic\u201d<\/strong><\/h3>\n

The \u201cUSDA Organic\u201d or \u201cCertified Organic\u201d seals mean slightly different things<\/a> depending on the food product in question. Most commonly, organic products have at least 95 percent of their ingredients certified organic. Organic ingredients<\/a> can\u2019t be grown with synthetic additives, like pesticides, chemical fertilizers and dyes<\/a>. They also can\u2019t be processed using industrial solvents or irradiation.<\/p>\n

Beyond these basic certifications, Smithson says there are several tiers when it comes to labeling a product organic:<\/p>\n