How to Read a Label

February 26th, 2013 · 36 Comments · Cameos, Kitchenlightenment, Posts by Andy, Uncategorized

If you’ve picked up a newspaper in the past decade, you might be aware of a few basic strategies for shopping smarter in the grocery store. Most of us, for instance, likely know that:

♦ It’s wise to stick to the perimeter of the store — produce, dairy, meat — where the fresh products are sold. (Interior aisles are filled, floor-to-ceiling, with processed foods.)

♦ Everything is positioned where it is for a reason — i.e., the most alluring items didn’t end up directly in your line of vision (and, more diabolically, your kids’ line of vision) by accident. To find the healthy stuff, you need to look up high and down low. (To see what we mean, check out the photo above.)

♦ It pays to read the label. I know that a quick scan of the nutrition facts panel will give me a sense of when something is high in fat or calories. And thanks to recent campaigns waged largely by enraged parents, I know to avoid trans fats, high fructose corn syrup, horse meat, pink slime, etc. I also know that it’s not a good sign when an ingredient list is so long, you need a magnifying glass to read it. (Unless it’s a birthday party or a barbecue; in our house, it’s never a birthday or a barbecue without the Reddi Whip or some S’Mores made from Hershey bars.)

But what I didn’t know until I had the opportunity to work with Michael Moss on his book, Salt Sugar Fat, was the degree to which processed food companies have formulated their products to not only get us to eat them, but to eat more and more of them. I didn’t know about the “bliss point,” or “mouthfeel,” or the high-stakes race for “stomach share.” I didn’t know that sodium was not the same thing as salt. I didn’t know that the average American now eats 33 pounds of cheese a year, that the most die-hard Coke drinkers — known within Coca-Cola as “heavy users” — drink up to 1,000 cans a year, or that the processed food industry accounts for $1 trillion dollars a year. Michael is a Pulitzer Prize-winning investigative reporter, and it shows: If you’re interested in the inside story of how the food giants have hooked a nation, if you believe that knowledge is power, if you want to know the marketing strategies that are behind those “convenient” items so many of us are feeding our children, this book might be a life-changer — or at the very least, a family dinner-changer. (You may have seen Moss’s book excerpted in The New York Times Magazine last Sunday.) We asked Michael to annotate the labels of a few of the country’s most popular, kid-friendly supermarket items to illustrate just how bad it is, and what we’re up against. He was kind enough to oblige. – Andy

  1. Hot Pockets is owned by Nestle, the Swiss-based food giant. In 2002, it paid $2.6 billion for this microwavable snack, and now counts it among its “billionaire brands” — with annual sales in excesses of $1,000,000,000.
  2. At a mere 4.5 ounces per sandwich, who wouldn’t be tempted to eat them both? But doing so could get you up to 12 grams of saturated fat (3/4 of a day’s max for most adults), 1,180 milligrams sodium (more than 2/3 of a day’s max), 5 teaspoons of sugar, and 700 calories.
  3. No trans fats? Well, yes, thanks largely to the fierce pressure consumers put on the manufacturers when the deleterious health effects of these fats became more widely known. But beware of any brag like this on the front of processed food labels. The fine print on the back usually reveals a host of items just as problematic for one’s health.

 

  1. Nutrition advocates have a simple rule of thumb when it comes to ingredients: avoid anything you can’t pronounce. Laden with chemical preservatives, emulsions and conditioners, this would not be a label for them. (Seriously, try counting the number of ingredients in there — if you can even read the microscopic type.)
  2. This label is actually a fascinating study on food processing. Consider the chicken alone, represented here as both “ground and formed,” whatever that means. And note the numerous mentions of salt, sugar, and cheese, including imitation.

  1. The FDA bears responsibility for failing to update its serving sizes, which grossly underestimates the power of salt/sugar/fat-heavy processed foods to compel overeating. But the food giants reap the benefit. A “serving” of these gushers weighs less than an ounce, which helps keep the numbers in the nutrition facts panel from looking too scary – 3 teaspoons of sugar per tiny pouch, versus 17 teaspoons per box. The problem is, lots of kids can’t stop at one pouch.
  2. First launched by General Mills, these “fruit” snacks have exploded in popularity and now have their own stretch of the grocery store, a million miles from the real fruit aisle. The reason for the growth: a huge, fruit-centered marketing ploy is driving sales. These sugar-bombs convey the illusion of health.
  3. Real Fruit? Not really. In truth, real processed fruit. Companies add these fruit derivatives to foods and drinks, sometimes in miniscule amounts, which allows them to splash the word fruit on the front of the label.

  1. Is table sugar worse than corn syrup? Nutritionists say they are indistinguishable, bearing the same number of empty calories.
  2. Pears and grapes are the most commonly used fruits in processed foods because they are cheapest to buy. The processing typically “strips” them of the fiber and the filling water that makes fresh fruit so wholesome. The result is just another form of sugar (often known as fruit sugar or stripped fruit).
  3. In this small of an amount, partially hydrogenated cottonseed oil likely has negligible effects on your health. But nutritionists say there are far better choices to look for, like canola.

  1. Each year, the dairy industry spends tens of millions of dollars trying to get Americans to eat more cheese through a marketing scheme overseen by none other than the USDA, and it’s a boon for the food giants. Average consumption has tripled to 33 pounds a person a year, thanks to new products like this all over the grocery store that use cheese as an alluring, fattening ingredient. Cheese used to be something we ate on occasion, when friends were over, before dinner. Now it’s in everything.
  2. The more cheese, the better: it’s an industry mantra. And companies are vying to outdo one another with the types of cheese they can pack into one can or box.

  1. With more than half of the calories coming from fat, it’s no surprise that oil is the largest ingredient after potatoes. Companies use these four oils — corn, cottonseed, soybean, and sunflower — and others interchangeably, depending on market supply and cost. Oil and fat are what give processed foods their sought-after “mouthfeel,” as industry types call it, which is a crucial part of a product’s allure.
  2. These Pringles have moderate loads for salty snacks… if you stick to a single, one-ounce serving. But let your child eat the whole can over two days, and they’ll get more than a full day’s max of saturated fat, two-thirds a day’s sodium, and a teaspoon of sugar thrown in for good measure. (Not to mention 2,000 calories.)
  3. People trying to limit their sodium have a lot to worry about when it comes to processed foods. These Pringles have four sodium compounds, including MSG, along with salt (added by itself and in each of the four cheeses).

Tune in to Fresh Air today, Tuesday, February 26, to hear Michael Moss talk more about Salt, Sugar, Fat

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