Beyond the Buzzword: Unveiling the Truth Behind Food Label Claims
Have you ever wanted to buy something, only to find yourself overwhelmed by eight different options for the same product? Take applesauce, for example—what used to be a simple choice now feels like deciphering a code. Some labels say “Organic,” while others boast “No Added Sugar,” “Natural,” “Made with Real Fruit” or “Simply.” But what do all these claims mean? If the label doesn’t say “Made with Real Fruit,” does that mean your applesauce is made with fake apples? Not necessarily. Buzzwords like these are everywhere on food packaging, but understanding them can help you make better choices. Here’s how to cut through the marketing jargon and become a more informed shopper:
The nutrition facts label is a regulated label on the back of food packages and is your most reliable source of information. The first thing to note on this label is the ingredients. Ingredients are listed in descending order by weight, with the largest quantities appearing at the top. In addition, pay attention to the serving size. Claims like “low in saturated fat” are based on the listed serving on the label. Therefore, it is important to recognize that while one serving might be “low in saturated fats”, two or three servings may not be.
Health claims on a label include “Shown to lower cholesterol” or “Good source of Omega-3s, to promote brain health”. The FDA regulates terms that refer to a health condition and can be trusted.
A claim that pertains to the content of a nutrient is a content claim. Content claims can identify something in a product while others identify something not in the product. For example, on the Canyon Bakehouse Gluten Free Multigrain bread label, we see both types of content claims. The first one says “gluten-free” identifying that there is not any gluten in the product. The second content claim is “multigrain” which identifies multiple types of grain in the product. When you read the Canyon Bakehouse nutrition facts label, you will find that both claims are true and that you can trust that package.
Appeal to Interest: Many claims are designed to appeal to personal preferences or create misleading impressions about a food item. Terms like “simply,” “just,” or “clean” are not regulated and can suggest that a product is healthier than it truly is. To get the facts, always refer to the nutrition label.
Organic, Non-GMO, and natural are claims you can trust. The USDA defines “organic” as products grown or raised without synthetic fertilizers or pesticides. Look for the USDA Organic seal to trust this label. Non-GMO identifies a product grown or raised without genetically modified organisms. To be sure, check for the “Non-GMO Project Verified” symbol—found on products like That's it. Fruit Bars.
Deciphering labels takes practice, but it gets easier over time. When in doubt, prioritize the Nutrition Facts label and ingredients list for the most accurate information. If you’re feeling stuck, don’t hesitate to contact your local Hy-Vee dietitian—we’re here to help you make sense of it all and guide you toward healthier choices.
Multigrain, High Protein*, Gluten-Free Breakfast Sandwich - Serves 1
All you need:
1 Canyon Bakehouse Honey Whole Grain English Muffin, toasted
1 slice of cheddar cheese
2 strips of bacon, cooked and crispy
1 thick slice of Heirloom tomato
Flaked sea salt
Spinach
1 egg, cooked sunny side up
Fresh ground pepper
All you Do:
Assemble the sandwich on the toasted English Muffin, beginning with the cheese, bacon and tomato. Sprinkle the tomato with flaked sea salt.
Top the salted tomato with fresh spinach leaves and a sunny egg. Finish with fresh ground pepper.
Recipe adapted from: https://canyonglutenfree.com/blogs/recipes/english-muffin-with-bacon-egg-cheese-salted-tomato
*The content claim, “High Protein,” is allowed for foods with 10 grams of protein per 6 oz portion.
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of our sponsors Canyon Bakehouse and That's it. Fruit Bars.
