Food Labels and Health

Food Labels and Health

Bethany Wilhelm

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October 31, 2016

Cynthia Clausen

Food Labels and Health

There are many ways to help a person gauge what food is a healthy choice, and what food isn’t – using the nutritional information labels found on grocery items is a great way to do this. From these labels, a consumer can find information necessary to help them make the right decisions. When trying to make the right food choices, it is important to understand how to read these food labels, know the nutrient classes and their functions, as well as what the consequences of overnutrition and undernutrition are. Once a person has this understanding, making healthy food choices become easier, and less of a strain on the consumer. 

Using the 5/20 Rule

The 5/20 rule is a simple method that helps people figure out which foods are the most nutrient dense, and therefore the best food choices, and which foods to avoid as well. For example, if a particular food item has 5% or less of a given daily value of a specific nutrient, it is therefore not considered to be a good source of that nutrient (The Food Label and You, U.S. Food and Drug Administration, 2016). However, if it contains 20% or more of the daily value for that nutrient, then it is a good source for that given nutrient (The Food Label and You, U.S. Food and Drug Administration, 2016). A consumer can use this rule to aid them in their food choices, both for good and bad. It can be used to judge percentages ranging from trans-fat, to protein, vitamins, or anything that

 is desired (or undesired) to be in a person’s diet. It should be noted that these daily percentages are based upon a 2,000 calorie a day plan, so these daily percentages will vary based upon your specific per day calorie needs.

The 5/20 Rule and Chronic Diseases

Additionally, the 5/20 rule can also be used to help individuals manage their daily intake in regards to their own personal health needs, such as preventing or treating chronic diseases. One such disease that using this rule can help with, is osteoporosis. With this disease, it is vital to maintain sufficient nutritional levels, in order to efficiently help treat the disease. With osteoporosis, it is incredibly important  to get enough calcium, and vitamin D. Keeping that aspect in mind, the person with the disease can use the 5/20 rule to gauge a food item’s value in their diet, whether or not it is a good source of those nutrients for them, in addition to their supplemental vitamins. Another example would be someone who suffers from type 2 diabetes. In this case, the person needs to ensure they are not eating too much sugar, which would affect their blood sugar levels in a negative way. Carbohydrates convert into glucose much more quickly that other kinds of foods, thus raising the person’s blood sugars. With the 5/20 rule, they can understand what food items contain less carbs or sugar, making their levels an easier task to manage without additional medications. It is possible to have diet-maintained type 2 diabetes, as long as it has not gone too far – on the same note, it is also possible to get back to a point where you can maintain diabetes (type 2) with diet, once it is under control. However, it is always important to talk to a doctor before making any decisions in regards to treating medical conditions, such as chronic diseases.