What do the health claims on food labels really mean?

The Food and Drug Administration has strict guidelines on how food label terms can be used. Here are some of the most common claims seen on food packages and what they mean:

• Low calorie — Less than 40 calories per serving.
• Low cholesterol — Less than 20 milligrams of cholesterol and 2 grams or less of saturated fat per serving.
• Reduced — 25 percent less of the specified nutrient or calories than the usual product.
• Good source of — Provides at least 10 percent of the daily value of a particular vitamin or nutrient per serving.
• Calorie free — Less than 5 calories per serving.
• Fat free or sugar free — Less than 1/2 grams of fat or sugar per serving.
• Low sodium — Less than 140 milligrams of salt per serving.
• High in — Provides 20 percent or more of the daily value of a specified nutrient per serving.
• High fiber — 5 or more grams of fiber per serving.
• Lean — 10 grams of fat or less, 4 1/2 grams of saturated fat, and less than 95 milligrams cholesterol per 3 ounce serving.
• Light — One-third fewer calories or 1/2 the fat of the usual food.
• Healthy — Decreased fat, saturated fat, sodium and cholesterol and at least 10 percent of the Daily Value of vitamins A, C, iron, protein, calcium and fiber.

For additional information regarding food labels, contact K-State Research and Extension — Douglas County at 843-7058 and request the Nutrition Fact Sheet on “Get Smart — Get the Facts on Food Labels” that is being provided by the American Dietetic Assn. for National Nutrition Month.

To continue with this theme, the American Dietetic Assn. also has shared the following recipes that promote the concept that we shared last week on trying a new healthy food or recipe at least once a month.

Fresh Fruit Clafouti

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1 1/2 cups sliced ripe nectarines, plums, peaches or pitted cherries (about 10 ounces cut fruit)

2/3 cup fat-free evaporated milk

1 large egg, beaten, or 1/4 cup egg substitute

2 tablespoons all-purpose flour

2 tablespoons sugar

1/2 teaspoon pure vanilla extract

1/8 teaspoon nutmeg, freshly grated

1/8 teaspoon salt

1 tablespoon sifted powdered sugar

Preheat the oven to 375 degrees. Prepare an 8-inch glass pie plate with nonstick pan spray. Layer fruit in the pie plate.

Combine the milk, egg, flour, sugar, vanilla, nutmeg and salt in a food processor. Process until smooth; pour over the fruit. Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices. Makes 6 servings.

Serving size: 1 slice.

Nutrition facts per serving: calories, 92; total fat, 1 gram; cholesterol, 36 milligrams; saturated fat, 0 grams; sodium, 92 milligrams; carbohydrates, 17 grams; dietary fiber, 1 gram; protein, 4 grams.

Source: “The New Family Cookbook for People with Diabetes,” by American Diabetes Assn. and American Dietetic Assn.

Lemon Barbecued Chicken

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2 teaspoons Worcestershire sauce

1 teaspoon grated lemon zest

1 teaspoon salt

1/2 teaspoon dry mustard

1/2 teaspoon dried oregano

1/2 cup fresh lemon juice

1/2 cup olive, canola or corn oil

1 green onion with green top, chopped

6 chicken breast halves, or 6 legs and 6 thighs (2 1/2 to 3 pounds)

Mix the Worcestershire sauce, lemon zest, salt, dry mustard and oregano in a small bowl. Gradually stir in the lemon juice, followed by the oil and chopped green onions. Brush the mixture over the chicken pieces. Cover and marinate in the refrigerator for at least two hours. Prepare a charcoal grill.

Remove the chicken from the marinade and place skin side down on the grill. Set three to six inches from charcoal that has reached the light gray ash stage.

Cook 30 minutes for breast halves and 40 minutes for thighs, turning every 10 to 15 minutes. Makes 6 servings.

This dish is equally good hot off the grill or at room temperature tossed in a green salad the next day. If grilling isn’t an option, you can broil the chicken four to five inches from the heat, turning every eight to 10 minutes until it is cooked through.

Serving Size: One breast half or one leg and one thigh.

Nutrition facts per serving: calories, 224; total fat, 12 grams; saturated fat, 2 grams; cholesterol, 73 milligrams; sodium, 268 milligrams; carbohydrates, 1 gram; dietary fiber, 0 grams; protein, 27 grams.

Source: “The New Family Cookbook for People with Diabetes” by the American Diabetes Assn. and American Dietetic Assn.