The FDA's New Nutrition Labels

New Nutrition Labels: What You Need to Know 

The FDA is updating food nutrition facts. Here's what they might look like

  anything but easy to understand. Reading them forces you to do math—how many servings is 30 grams?—and you need prescription glasses in order to read the ingredients list.  

Luckily, the Food and Drug Administration is planning to update the “nutrition facts” section of your food. They’re keeping their lips sealed about exactly what the changes are, but that doesn’t stop the speculation. Here’s a look at what may be different—and how to decode the labels in the meantime. 

Focus on calorie counts: Instead of emphasizing fat—and calories from fat, a number no one really knows what to do with—the new label might make the number of calories bigger on the package, according to preliminary FDA research. Paying attention to overall calorie counts is associated with a lower BMI, according to a 2012 study in Agricultural Economics. 

Amount of whole wheat: Many breads, cereals, and crackers claim to be made with whole wheat, when in reality, they contain a little whole wheat and a lot of refined grain. The Center for Science in the Public Interest would like that to change. Why it matters: Whole grains contain more vitamins, minerals, and fiber than refined ones; having a whole-wheat label where it doesn’t belong is misleading. Right now, your best bet is to read the ingredients list and look for “100 percent whole wheat” or the presence of whole grains like spelt or barley.

Added sugar called out: Currently, different types of sugar can be listed separately on the label, but the CSPI would like to see sources of added sugars grouped together to provide a better indication of how much is really in a food.Another suggested change: a line on the label to show added sugars. Labels don’t separate added sugars from naturally occurring ones, like in fruit and milk.Right now, buy foods with “no added sugar” when possible.

Accurate serving sizes: Ever downed a bottle of juice only to notice that you’ve consumed two or more servings? There’s a push for bigger, more realistic serving sizes on products that are typically eaten by one person in a sitting. The FDA’s controversial push to adjust serving sizes could be good for your waistline. A 2013 study in the Journal of the Academy of Nutrition and Dieteticsfound using a “single-serving” or “per container” label was easier to understand and encouraged healthier choices. Until that happens, always double-check how many servings are in a package—even small ones can surprise you.