“Organic”
What it means: Items that are “100 percent organic” are certified to have been produced using only methods thought to be good for the earth. “Organic” means the item contains at least 95 percent organic ingredients.
The health implications: Research has yet to show that organic foods are nutritionally superior, but they are made without potentially harmful pesticides, fertilizers, antibiotics, synthetic hormones, or genetic engineering.
Keep in mind: Organic foods can cost up to 50 percent more than nonorganic products. If that cost is prohibitive to you, it’s better to eat healthful choices, like fruits and vegetables, that are conventionally grown, rather than skipping them.
Bottom line: Going organic never hurts, especially when it comes to avoiding pesticides, which are linked to several health issues. Produce most affected by pesticides includes peaches, apples, peppers, nectarines, strawberries, cherries, lettuce, and pears.
"100% Natural"
What it means: These products don’t contain artificial colors, flavors, or preservatives and have no synthetic ingredients.
The health implications: As with organic foods, no research proves that natural products are better for you. Most food additives, while unsavory sounding, haven’t been shown to be bad for you.
Keep in mind: Just because something is “natural” does not mean it’s good for you. It can still have loads of sugar, fat, or calories. The soda 7Up, for instance, was once marketed as “100 percent natural.” (The label now says it has “100 percent natural flavors.”)
Bottom line: Check the ingredient list and the nutrition-facts panel to see what’s really in the item. A healthy choice will be relatively low in sugar and saturated fat, and you won’t need a chemistry degree to decipher the label.
“Fat Free”
What it means: The product contains less than 0.5 gram of fat per serving. “Low fat” means there are three grams or less of fat per serving. “Light” means the food has up to 50 percent less fat than its full-fat counterpart.
The health implications: Trimming fat from your diet can help lower overall calorie intake and spur weight loss. But don’t banish fat: Aim to get 25 to 35 percent of your total calories from fat―from sources like canola and olive oils, nuts, seeds, avocados, and fatty fish, like salmon.
Keep in mind: When removing fat, manufacturers often add extra sugar or starch to keep products palatable. Also, fat-free products may cause people to overeat, most likely because the products are less satisfying.
Bottom line: Skip the often tasteless fat-free stuff and instead choose low-fat foods, which are more filling. Or have a smaller amount of the full-fat version.
Subscribe Today for Free
Post a Comment