If you're trying to maintain a balanced bodyweight, you'll need to look at what you eat. That indicates examining food offers and brands. But with so many different conditions, it can be complicated. The US Meals and Medication Management (FDA) has guidelines that determine the conditions food organizations can use. Here's a details to what the conditions used on food offers are really informing you: Free How you might see it: fat-free, sugar-free, calorie-free What it really means: This phrase indicates that a item does not have any quantity of a vitamin, or so little that it's unlikely to subject to your system. Only these nutritional value can be described using the phrase "free": Fat Saturated fat Cholesterol Sodium Sugars Calories For example, "calorie-free" indicates less than 5 vitamin consumption per offering. "Sugar-free" and "fat-free" both mean less than 0.5 g (grams) per offering. Other conditions that mean "free" involve "without," "no," and "zero." Another typical phrase for fat- free dairy food is "skim." Low How you might see it: low-fat, low-sodium, low-cholesterol, low-calorie What it really means: This phrase can be used on foods that can be taken often and you still won't get more than the suggested quantity of certain nutritional value. The nutritional value that can be described with this brand are: Fat Saturated fat Cholesterol Sodium Calories Other conditions that mean "low" involve "little," "few," "low resource of," and "contains a bit of." Here are some particular definitions: Low-fat: 3 g (grams) or less per serving Low-saturated fat: 1 g or less per offering, with not more than 15% of the vitamin consumption arriving from soaked fat Low-sodium: 140 mg (milligrams) or less per serving Very low sodium: 35 mg or less per serving Low-cholesterol: 20 mg or less and 2 g or less of fats per serving Low-calorie: 40 vitamin consumption or less per offering. Lean and additional lean How you might see it: slender various meats, extra-lean beef What it really means: These conditions can be used to explain how much fat is in various meats, chicken, fish, and activity various meats. Lean: less than 10 g (grams) fat, 4.5 g or less fats, and less than 95 mg (milligrams) cholestrerol levels per offering and per 100 g Extra lean: less than 5 g fat, less than 2 g fats, and less than 95 mg cholestrerol levels per offering. High How you might see it: great calcium mineral, high-fiber What it really means: This phrase can be used if the foodstuff contains 20% or more of the Everyday Value of a certain vitamin per offering. Look for this phrase if you're trying to get more of a certain vitamin. "Rich in" and "excellent resource of" may also be used. Good source How you might see it: Fantastic resource of fiber What it really means: This phrase indicates that 1 offering of a food contains 10% to 19% of the Everyday Value for a certain vitamin. Other conditions that may be used are "more" or "added." Reduced How you might see it: decreased fat, decreased vitamin, decreased sodium What it really means: This phrase is used when a food has been modified to take out at least 25% of a certain element -- like fat, sodium, or vitamin consumption. Companies may not use the phrase "reduced" on a item if the unique edition already satisfies the need for a "low" declare (see above). Less How you might see it: less sodium, less fat, 25% less fat than… What it really means: This phrase indicates that a food, whether modified or not, contains 25% less of a vitamin or vitamin consumption than another food. It could be the "regular" edition of the same food, or a different food. For example, salty snacks that have 25% less fat than snacks could bring a "less" declare on their brand. The concept "fewer" is also used. Light How you might see it: lighting or en aning ointment cheese What it really means: This phrase can mean 2 things: It can mean that a food has been modified so it contains either one-third less vitamin consumption or no more than 50 percent the fat of the frequent edition of this food. If the foodstuff gets 50% or more of its vitamin consumption from fat, then the item must have 50 percent the fat of the frequent edition to be able to use the phrase "light". The phrase "light" can also be used when the sodium (salt) articles of a low-calorie, low-fat food has been decreased by 50%. "Light in sodium" may also be used on food in which the sodium articles has been decreased by at least 50% even if it isn't low-fat or low-calorie. The phrase "light" still can be used to explain such qualities as surface and shade, provided that the brand describes the intent--for example, "light darkish sugar" and "light and comfortable." Look at food labels Make food brands perform for you. Use them when you store, as you strategy meals, and as you prepare each day. The brand allows you determine the volumes of nutritional value you are getting and evaluate one item to another. Reading and understanding food brands is a great phase toward balanced consuming. If you have any other concerns about food brands, diet strategy, or nourishment, get in touch with your United states Cancer malignancy Community. No issue who you are, we can help. E mail us at any time, day or evening, for cancer-related details and assistance. Call at 1-800-227-2345 or check out www.cancer.org. References American Heart Organization. Reading Meals Labels. Utilized at www.americanheart.org/presenter.jhtml?identifier=334 on Feb 4, 2011. HealthCheck Techniques. What's In A Meals Label? Utilized at www.healthchecksystems.com/label.htm on Feb 4, 2011. National Heart Lungs and System Institution, Nationwide Organizations of Wellness. Tipsheet: Reading Meals Labels. Utilized at www.nhlbisupport.com/chd1/tipsheets/reading-labels-tips.htm on Feb 4, 2011. US Meals and Medication Management, Heart for Meals Protection and Used Nutrition. Brands & Nutrition. Utilized at www.cfsan.fda.gov/label.htmlon Feb 4, 2011.