Food Labeling: Part 4

This is the last in my series of articles about the food nutrient facts label that is required to be on all food products (with some exceptions for raw products) sold in the United States.

Both the bottom section, the Footnote in orange, and the section of the food label on the right side, the % Daily Value in purple, use something called Daily Value (DV). This may be one of the more confusing features of the food nutrition labels. But, it can give general guidelines if you understand its referent.

DV stands for Daily Value, a new dietary reference value to help consumers use food label information to plan a healthy overall diet. For those of us following a weight-loss diet, its utility may be better for the vitamins and minerals, shown below the second black bar, than for the other nutrients.

DVs are actually made up of two sets of reference values for nutrients: Daily Reference Values, or DRVs, and Reference Daily Intakes, or RDIs. Both of these are used as the basis for calculating percent Daily Values.

DRVs are for nutrients for which no set of standards previously existed, such as fat and cholesterol. RDIs were previously called "U.S. RDAs" (Recommended Daily Allowances), and were based on the Recommended Dietary Allowances, set by the National Academy of Sciences. The FDA used the RDAs as the basis for setting U.S. RDAs (now called RDIs). Clear? What we used to call RDAs and the more recent DRVs are used to calculate the amounts and percentages used on the food labels.

Generally, Daily Reference Values, based on 2,000 calories a day for adults and children over 4, can give us a general guide that 5%DV or less is low for all nutrients, we want to limit (e.g., fat, saturated fat, cholesterol, and sodium), or for those that we want to consume in greater amounts (fiber, calcium, etc). 20%DV or more is high for all nutrients.

DRVs

DRVs for the energy-producing nutrients, and therefore the ones we are concerned with for weight loss, (fat, carbohydrate, protein, and fiber) are based on the number of calories consumed per day. For labeling purposes, 2,000 calories has been established as the reference for calculating percent Daily Values. This level was chosen, in part, because many health experts say it approximates the maintenance calorie requirements of the group most often targeted for weight reduction: postmenopausal women. Clearly this is an oversimplification. If we are not postmenopausal women trying to maintain our current weight, this doesn’t strictly apply to us. We can only use it as a rough guide.

Whatever the calorie level, DRVs for the energy-producing nutrients are always calculated as follows:

• fat based on 30 percent of calories
• saturated fat based on 10 percent of calories
• carbohydrate based on 60 percent of calories
• protein based on 10 percent of calories. (The DRV for protein applies only to adults and children over 4. RDIs for protein for special groups have been established.)
• fiber based on 11.5 g of fiber per 1,000 calories.

The DRVs for cholesterol, sodium and potassium, which do not contribute calories, remain the same whatever the calorie level.

Therefore, the label will show DVs for fats and sodium as follows:

• total fat: less than 65 g
• saturated fat: less than 20 g
• cholesterol: less than 300 mg (milligrams)
• sodium: less than 2,400 mg
  
  

Percent Daily Values

The percentage Daily Values are useful in making comparisons between foods as long as the serving sizes are similar, especially the weight (e.g. gram, milligram, ounces) of each food or product. It's easy to see which foods are higher or lower in nutrients because the serving sizes are generally consistent for similar types of foods

The %DV can help distinguish one claim from another, such as "reduced fat" vs. "light" or "nonfat." By comparing the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient, there is no need to remember the definitions

More importantly for our diets, is that they can help us make informed decisions about what foods to buy and eat. If a favorite food is high in fat, you can balance it with foods that are low in fat at other times of the day.

Nutrients without a %DV: Trans Fats, Protein, and Sugars:

Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.

Trans Fat: No reference value has been established for trans fat sufficient to establish a Daily Value or %DV. Trans fat (and saturated fat) are implicated in raising blood LDL ("bad") cholesterol levels, both of which increase your risk of coronary heart disease.

Protein: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed.

Sugars: No daily reference value has been established for sugars because no recommendations

have been made for the total amount to eat in a day. The sugars listed on the Nutrition Facts label include naturally occurring sugars as well as those added to a food or drink. The ingredient list is the best guide for added sugars.

Reference Lists

For reference, here is a list of the food components and the DRV for each of them.

Food Component	DRV
fat		65 grams (g)
saturated			fatty acids 20 g
cholesterol				300 milligrams (mg)
total carbohydrate					300 g
fiber						25 g
sodium							2,400 mg
potassium								3,500 mg
protein									50 g

Despite the fact that the DVs are based on the Recommended Dietary Allowances compiled by the National Academy of Sciences, the National Academy lists different amounts for men and women. I list them here for reference.

Recommended Dietary Allowances

Nutrient	Nutrient Amount for men /day	Amount for women
Biotin	30 mcg	30 mcg
Calcium	1,000-1,200 mg	1,000-1,200 mg
Chloride	1,800-2,300 mg	1,800-2,300 mg
Chromium	30-35 mcg	20-25 mcg
Choline	550 mg	425 mg
Copper	900 mcg	900 mcg
Fluoride	4 mg	3 mg
Folic acid	400 mcg	400 mcg
Iodine	150 mcg	150 mcg
Iron	8 mg	8-18 mg
Magnesium	400-420 mg	310-320 mg
Manganese	2.3 mg	1.8 mg
Molybdenum	45 mcg	45 mcg
Niacin	16 mg	14 mg
Pantothenic acid	5 mg	5 mg
Phosphorus	700 mg	700 mg
Protein	56 grams (g)	46 grams
Ribofl avin	1.3 mg	1.1 mg
Selenium	55 mcg	55 mcg
Thiamin	1.2 mg	1.1 mg
Vitamin A	900 mcg	700 mcg
Vitamin B-12	2.4 mcg	2.4 mcg
Vitamin B-6	1.3-1.7 mg	1.3-1.5 mg
Vitamin C	90 mg	75 mg
Vitamin D	5-15 mcg or 200-400 IU	5-15 mcg or 200-400 IU
Vitamin E	15 mg or 22.5 IU	15 mg or 22.5 IU
Vitamin K	120 mcg	90 mcg
Zinc	11 mg	8 mg

Dietary Reference Intakes National Academy of Sciences, 2004;Center for Food Safety and Applied Nutrition, 2004; Dietary Guidelines for Americans, 2005; American Heart Association, 2006

Terms for Reference

DVs (Daily Values): A dietary reference term that appears on the food label. It is made up of two sets of references, DRVs andRDIs.

DRVs (Daily Reference Values): A set of dietary references that applies to fat, saturated fat, cholesterol,carbohydrate, protein, fiber, sodium, and potassium.

RDIs (Reference Daily Intakes): A set of dietary references based on the Recommended Dietary Allowances for essential vitamins and minerals and, in selected groups, protein. The name "RDI" replaces the term "U.S. RDA."

RDAs (Recommended Dietary Allowances): A set of estimated nutrient allowances established by the National Academy of Sciences.

The Label Footnote

Finally we come to the label footnote. The footnote will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all Americans--it is not about a specific food product. The * used after the heading "%Daily Value" on the Nutrition Facts label refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". The amounts circled in red in the footnote are the Daily Values (DV) for each nutrient listed. DVs are recommended levels of intakes based on either a 2,000 or 2,500 calorie diet. The DVs for some nutrients change, while others (for cholesterol and sodium) remain the same for both calorie amounts.

Here is my recap for the last two days.

Daily Dietary Recap-5/11/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1258.67	67.28 g	232.02 g	646.17 mg	14.69 g	10.5%

Daily Dietary Recap-5/12/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1367	80.89 g	230.73 g	1381 mg	17.38 g	11.44%

Food Labeling: Part 1

Understanding food labeling is important for maintaining any diet that is based on making choices among different foods on the basis of calories, fat content, and sodium. The strategy I’ve been using successfully is to log my consumption throughout the day using my diet spreadsheet and to let the results inform the choices I make. If I get to the end of the day and I am close to my self-imposed limits (1400 calories, less than 20% of those calories from fat, and less than 1500 mg sodium), I make informed decisions about what and whether to eat. It’s amazing how tasty and satisfying an orange can be when I’m near my daily limits.

Nutrient Content Descriptors and Claims

The U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition regulates what specific words can be used to describe nutrients for food products. The major nutrients covered are calories, total fat, saturated fat, cholesterol, sodium, and sugars.

Free: Also means, zero, no, without, trivial source of, dietarily insignificant source of, and is based on the labeled serving size or on the regulated reference amount as are all the following terms. The amounts are as follows.

• Calories: Less than 5 cal for the reference amount and serving size listed on the label.
• Total Fat: Less than 0.5 g for the reference amount and serving size listed on the label.
• Saturated Fat: Less than 0.5 g saturated fat and less than 0.5 g trans fatty acids for the reference amount and serving size listed on the label.
• Cholesterol: Less than 2 mg for the reference amount and serving size listed on the label.
• Sodium: Less than 5 mg for the reference amount and serving size listed on the label.
• Sugars: Less than 0.5 g for the reference amount and serving size listed on the label.

Low: Also means, low, little, few in reference to calories, contains a small amount of, low source of.

• Calories: 40 calories or less for the reference amount and serving size listed on the label and for 50 g (about 1.76 ounces) if the reference amount is small. For meals and main dishes, 120 calories or less per 100 grams (about 3.52 ounces).
• Total Fat: 3 g or less for the reference amount or per 50 g if the reference amount is small. For meals and main dishes, 3 g or less per 100 g and not more than 30% of calories from fat
• Saturated Fat: Less than 1 g for the reference amount 15% or less of calories from saturated fat. For meals and main dishes, 1 g or less per 100 g and less than 10% of calories from saturated fat.
• Cholesterol: 20 mg or less for the reference amount and for meals and main dishes, 20 mg or less per 100 grams.
• Sodium: 140 mg or less for the reference amount or per 50 g if the reference amount is small. For meals and main dishes, 140 mg or less per 100g
• Sugars: The term low is not defined for total sugars.

Reduced/Less: Also means lower (fewer in reference to calories). The term modified may also be used. Definitions for meals and main dishes are the same as for individual foods when assessed per 100 grams.

• Calories: At least 25% fewer calories for the reference amount than an appropriate reference food that has not been reduced.
• Total Fat: At least 25% less total fat for the reference amount than an appropriate reference food that has not been reduced.
• Saturated Fat: At least 25% less saturated fat for the reference amount than an appropriate reference food that has not been reduced.
• Cholesterol: At least 25% less cholesterol for the reference amount than an appropriate reference food that has not been reduced.
• Sodium: At least 25% less sodium for the reference amount than an appropriate reference food that has not been reduced.
• Sugars: At least 25% less sugar for the reference amount than an appropriate reference food that has not been reduced.

HeHere is my recap for yesterday.

Daily Dietary Recap-5/6/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1315.26	62.68 g	218.83 g	747.45 mg	18.46 g	12.57%

Top 10 Fish to Eat for Health-The Surprising New List

Top 10 Fish to Eat for Health

Rank	Species	Mercury (ppm)	Omega-2 (g)	M-O
1.	JACKSMELT	0.108	5.6	5.49
2.	PERCH (Freshwater)	0.14	3.5	3.36
3.	AMERICAN SHAD	0.065	2.65	2.59
4.	ATLANTIC MACKEREL (N. Atlantic)	0.05	2.6	2.55
5.	COD	0.095	2.5	2.41
6.	MACKEREL CHUB (Pacific)	0.088	2.2	2.11
7.	SARDINE	0.016	1.58	1.56
8.	HERRING	0.044	1.6	1.56
9.	TUNA (CANNED, LIGHT)	0.118	1.6	1.48
10.	WHITEFISH	0.069	1.5	1.43

The Next 10

Rank	Species	Mercury (ppm)	Omega-3 (g)	M-O
11.	ANCHOVIES	0.043	1.4	1.35
12.	MACKEREL SPANISH (S. Atlantic)	0.182	1.48	1.29
13.	SALMON (FRESH/FROZEN)	0.014	1.26	1.24
14.	SALMON (CANNED)	0	1.176	1.17
15.	BUTTERFISH	0.058	0.7	0.64
16.	MULLET	0.046	0.6	0.55
17.	TROUT (FRESHWATER)	0.072	0.6	0.53
18.	CARP	0.14	0.6	0.46
19.	POLLOCK	0.041	0.5	0.46
20.	CATFISH	0.049	0.5	0.45

About Fish and Health

We know that the American Heart Association and the United States Department of Agriculture recommend that we limit our consumption of fat to less than 20-35% of our total calories. And, most of our dietary fats should come from polyunsaturated and monounsaturated fatty acids. We may also know that the recommended ratio of omega-6 polyunsaturated fatty acids to omega-3 should be six to one and that the typical American diet contains a ratio of twenty to one.

Sources of Good Fats

Sources of omega-6 polyunsaturated fatty acids are liquid vegetable oils, such as soybean oil, corn oil, and safflower oil. Omega-3 polyunsaturated fatty acids come from both plant sources, and from fish and shellfish. Plants contain omega-3 in the α-linolenic acid form (ALA) and soybean oil, canola oil, walnuts, and flaxseed, are among the better sources. Fish and shellfish contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish that naturally have more fat, like salmon, trout, and herring, have more EPA and DHA than less fatty fish like cod, haddock, and catfish. There are suggestions in the literature that consuming omega-3 fatty acids from a fish source can improve heart health and reduce the chance of mortality from heart disease.

Caveats

The problem with eating large amounts of fish is that these fish live in water that has been polluted by mercury, polychlorinated biphenyls PCBs, dioxins, and other environmental contaminants. These substances, many of which are potent carcinogens, can cause nerve damage and are implicated in a number of diseases. These toxins are found in the flesh and fat of fish to varying degrees, generally higher in larger, older, fish at the top of the food chain.

The worst offenders are:

• Tilefish (golden bass or golden snapper) 1.45 ppm
• Shark with 0.99 parts per million (ppm) of mercury
• Swordfish 0.97 ppm
• And, King mackerel at 0.73 ppm
  

The United States Food and Drug Administration (FDA) recommends that nursing or pregnant women, women who are about to become pregnant, and small children should not eat any of these fish. For everyone else, the guidelines allow for up to 7 oz. per week. Why anyone would eat these fish when there are better alternatives is beyond me.

Also according to the FDA, people in this group should limit their consumption of fish that carry about .5 ppm to 12 ounces per week, and all others to 14 oz. per week. Clearly we should be eating more fish, but it’s hard to know what is safe.

Methodology

I prepared a spreadsheet putting the fish on the FDA mercury monitoring list in the first column, the sampled mercury levels in the second column, and the combined omega-w (EPA+DHA) in the third column. I filtered the list for high and moderate levels of mercury and then subtracted the omega-3 levels from the mercury levels. What remains are low mercury fish with high levels of healthy omega-3 fatty acids.

Here is my recap from yesterday.

Daily Dietary Recap-3/26/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1160.34	76.84 g	165.52 g	1380.69 mg	17.49 g	13.57%