Source: Cheap Healthy Good
These days, grocery shopping involves a lot of reading. Food is rarely content to just be, and instead, must include dozens of labels designating it as CAGE-FREE, HIGH IN ANTIOXIDANTS, or the dreaded ORGANIC. And even if you know your PASTURED from your HUMANELY-RAISED chickens, odds are you still need a PhD to decode most of the other language.
So, to make navigating your supermarket a tad easier, here are 26 food labels, defined and explained in terms understandable to humans. I have to be honest – 36 hours ago, I couldn’t tell the difference between LOW-FAT, LITE and REDUCED-FAT. Now, I can. And I have this guide to consult when I forget.
Readers, if I made a mistake (or several hundred) lemme know and I will correct it.
ALL-NATURAL / NATURAL / 100% NATURAL
What it means: In regards to beef and poultry, NATURAL means the meat appears relatively close to its natural state, and often won’t have additives or preservatives. (Note: there’s no USDA regulation for this, however.) In regards to other foods, NATURAL and ALL-NATURAL mean nothing. Absolutely nothing.
What it really means: With the exception of meat, slapping NATURAL on a label is a marketing ploy. Everything essentially derives from nature, so there’s a ton of fudging that can be done. Don’t trust it, and read the ingredient breakdown before you buy any product.
What it means: I’m leaving this one up to Woman’s Day: “For a food to be labeled as containing antioxidants, the FDA requires that the nutrients have an established Recommended Daily Intakes (RDI) as well as scientifically recognized antioxidant activity.” What? I’m not sure. But it doesn’t matter, because …
What it really means: Actually, Woman’s Day has this one covered, too: “Most products already contain antioxidants and manufacturers are simply beginning to call it out due to current food and health trends.”
What it means: Egg-laying hens don’t live in cages.
What it really means: Very little. The poultry can walk around, but they can also be fed, raised, and slaughtered like any other chicken. There’s no official regulation for this term, as far as I can tell.
What it means: Congratulations! The USDA has acknowledged that your meat is actually meat.
What it really means: The USDA gave your meat a grade and a class, and certified that it hasn’t been replaced with Folger’s crystals.
ENRICHED / FORTIFIED (Added, Extra, Plus)
What it means: A nutrient (niacin, Vitamin C, etc.) has been added to your food. Now, compared to a standard, non-fortified food, it has at least 10% more of the Daily Value of that nutrient.
What it really means: It varies. A manufacturer can add a ton of Vitamin C to orange juice, and set you up for life. Or the same guy can slip a measly 10% thiamin into a piece of bread, and it barely makes a dent. Read the label to see you’re getting the amount you want.
FREE (Without, No, Zero, Skim)
What it means: FREE has hard and fast definitions set forth by the FDA. They are:
Calorie free: Less than 5 calories per serving.
Cholesterol free: Less than 2 mg cholesterol and 2 g or less saturated fat per serving.
Fat free: Less than 0.5 g of fat per serving.
Sodium/salt free: Less than 5 mg per serving.
Sugar free: Less than 0.5 g of sugars per serving. (See SUGAR-FREE entry as well.)
What it really means: You can be pretty confident that FREE foods lack what they say they do. But be careful. Often, fat-free and calorie-free products are some of the most chemical-laden items in the supermarket (not to mention awful for most cooking purposes).
What it means: A term usually applied to chickens, FREE-RANGE means birds have access to an outside area. That’s it.
What it really means: This is a huge part of Omnivore’s Dilemma by Michael Pollan. Essentially, FREE-RANGE often means birds are raised on a massive factory farm, and given a tiny patch of lawn that they rarely, if ever, use. The FREE-RANGE label means virtually nothing, for eggs or roasters. Don’t buy it.
What it means: Pretty much, FRESH food is raw food that’s never been frozen or warmed, and doesn’t have any preservatives.
What it really means: Hey! This is an actual thing! Who knew? A food labeled FRESH is regulated by the FDA, so you’re getting what you’re paying for. Nice.
Read More: 26 Common Food Labels, Explained