Q: So what do some of the claims seen on the front of food packages really mean?

A: Here’s some of the common claims 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 DV of a particular vitamin or nutrient per serving.

• Calorie free — Less than 5 calories per serving.

• Fat free/sugar free — Less than 1/2 gram of fat or sugar per serving.

• Low sodium — Less than 140 milligrams of sodium 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.

Q: I’ve seen that trans fat is now listed on the Nutrition Facts label, but it doesn’t say what the recommended daily intake is. Can you help?

A: You’re right — the Nutrition Facts panel does not show a percent of daily value for trans fat. While scientific reports have confirmed the relationship between trans fat and an increased risk of coronary heart disease (CHD), none has provided a reference value for trans fat or any other information that the Food and Drug Administration believes is sufficient to establish a daily reference value or a daily value.

However, saturated fat and cholesterol do have a daily value. Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible as part of a nutritionally balanced diet.

Use this Quick Guide to Daily Value to choose foods low in total fat, saturated fat, cholesterol and sodium. The general rule of thumb is 5 percent daily value or less is low and 20 percent daily value or more is high. Aim low!! Try to aim high (20 percent or more) when looking at the vitamins, minerals and fiber.

You can also use the daily value to make dietary trade-offs with other foods throughout the day. When a food you like is high in total fat, saturated fat, cholesterol or sodium, balance it with foods that are low at other times of the day. Balancing is the key. I like to compare it to a $100 bill. You can spend a $100 bill all at one time, or you can spread it out to get more “bang for your buck.” You make the choice.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.