Healthy Gets a Reboot
I recently found a yogurt listed as “no added sugar” that was $1 more per container than the usual plain Greek yogurt I purchase. After looking at the label, I realized the new (pricier) one was higher in fat and had the same amount of sugar as my usual version. How is this any better?
I imagine consumers can get confused, too about what’s considered a healthier choice when comparing food labels.
The definition of “healthy” is getting a makeover by the US FDA. It will include nutritional parameters that a product has to meet to add the claim “healthy” to the package. In addition, the FDA is also doing research on a symbol to identify the claim “healthy”. The symbol and claim on the front of the package would provide consumers with a quick way to find foods that will empower them to move towards healthy dietary patterns.
Over 80% of individuals in the US don’t eat enough fruit, vegetables, or dairy products, based on the US Dietary Guidelines for America, 2020-2025. Additionally, many consumers eat excessive added sugars, saturated fat, and sodium. This is a big concern as poor dietary choices can raise the risk of several chronic conditions.
Susan Mayne, Ph.D., director of FDA’s Center for Food Safety and Applied Nutrition advises being mindful of food choices now and not waiting for the new definition to guide you.
“To make healthier food choices for yourself and your family, aim to eat a variety of vegetables, fruits, whole grains, lower-fat dairy products, protein foods, and healthy oils—like olive and canola,” Dr. Mayne says. “Try to eat and drink fewer foods and beverages high in saturated fat, sodium, or added sugars.”
Dr. Maybe also suggests using the Nutrition Facts label on food packages. Take a look at the Percent Daily Value, listed as %DV on the label. It lists the most important nutrients to focus on that either prevent disease (such as fiber, and potassium) or promote disease (such as sodium, and saturated fat).
The Word “Healthy” Gets a Makeover
“Healthy” got its start on food packages as a nutrient claim in 1994. At the time, it was based on federal dietary guidelines and nutrition science. Saturated fat, total fat, cholesterol, and sodium were the main focus in addition to certain vitamins and minerals, fiber, and protein. Upper and lower amounts for some were listed.
Nutrition science and federal US dietary guidelines have changed since then. We have a better comprehension of diet patterns and their impact on health. We acknowledge that people build dietary habits with food, which makes up a lot of nutrients, not individual ones.
In order to align with current nutrition science and dietary guidelines, the FDA proposes the claim “healthy” be defined as:
A food has to contain a certain amount of a food group like fruits, vegetables, grains, proteins, and dairy.
A food can’t contain too much saturated fat, sodium, or added sugars.
Recent changes made to the Nutrition Facts label are aligned with the proposed rule. The label now lists “added sugars” under total sugars to help people find healthier choices.
The Way the “Healthy” Definition Would Work
Here are a few results of the proposed new definition for the claim “healthy.”
Foods like salmon, avocados, and olive oil, which do not qualify for use of the “healthy” claim under the current regulations would qualify under the proposed definition. Foods like sweetened cereals and yogurt that exceed the amount of allowed added sugars would no longer qualify.
Plain, non-carbonated water and plain, carbonated water could be labeled “healthy” as well. Under the current regulation, water cannot be labeled “healthy.”
Shoppers will simply have to look for the claim “healthy” or other terms such as “healthier” or “healthiest” on food packages to recognize they’re buying items that meet the FDA’s definition of “healthy”.
Are There Potential Benefits?
The leading causes of death and disability in the US remain heart disease, Type 2 diabetes, some cancers, and overweight and obesity. Minority groups are at a higher risk to develop these conditions. As an example, over 4 in 10 American adults have high blood pressure but the number jumps to nearly 6 in 10 in non-Hispanic African American adults.
Revamping the definition of “healthy” is a positive step towards giving the public information to assist them in making better food choices to reduce chronic diseases and improve health equity. In addition, updating the definition of “healthy” may encourage more nutritious foods in the market if some companies choose to produce new products or reformulate products to match the definition.
Consumers can make healthier choices by doing the following:
· Choose foods in their whole form. An orange versus orange juice. Fruit instead of fruit snacks.
· Include fresh, frozen, and canned fruits and vegetables in your diet. Frozen and canned offer convenience and longer shelf life.
· Limit fast food, fried foods, and ultra-processed meat and snack foods. Cut out sugar-sweetened drinks and limit alcohol.
· Go meatless for a few meals per week. Use beans and lentils in salads, soups, or main dishes.
· Swap refined grains for whole grains including rolled oats, brown rice, whole wheat pasta, and other grains.
· Use the 5 and 20% rule on labels. Choose ingredients with 5% or less of unwanted ingredients such as sugar, sodium, and saturated fat. Aim for foods containing 20% or more fiber, calcium, iron, and potassium.
· Choose non-fat or low-fat dairy products when possible.
· Include healthy fats in your diet from avocados, nuts, seeds, and plant-based oils.
Lisa Andrews, MEd, RD, LD
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