Nutrition Archive

Comings and goings

The labels will remove the "calories from fat" line while continuing to list types of fat, important since we now know that there are "good fats" (monounsaturated and polyunsaturated) and "bad fats" (saturated and trans fats).

And for the first time, the label will include a line about added sugars, so you'll know how many grams of sweeteners have been added to foods during processing.

Do the changes go far enough?

"They are a step in the right direction—but more could be done," McManus says. She'd like to see highlights of the nutrition information (particularly calories) listed on the front of the food product. "Some people don't take the time in the supermarket to read the back of the package. Often, they review the information when they get home and realize it is not the healthiest choice."

And what about whole foods that do not have labels, such as fresh fruits, vegetables, and fish? "It would be helpful to have nutrition facts in the produce and fish sections of the supermarket, informing consumers of the nutrition information, and hopefully promoting these whole foods," says McManus.

For now, she recommends that you take advantage of label information to keep track of how many servings you're eating; look at the number of calories per serving and fit that into your daily calorie goal; choose foods that are higher in fiber; limit or avoid foods with added sugars (the American Heart Association recommends no more than 24 grams of added sugar per day for women and 36 grams for men); and remember that the Daily Value percentages are based on a 2,000-calorie-a-day diet. Modify the percentage if you usually take in fewer or more calories than that.

2. Shopping at farmers' markets

In the last 30 years, farmers' markets have moved from the sides of rural roads to the centers of major cities and everywhere in between. Although it may be coincidental, farmers' markets are tailor-made for people who are serious about following the 2015–2020 Dietary Guidelines for Americans, which advise a gradual shift to a plant-based diet centered around vegetables, fruits, and whole grains. In one recent study conducted by researchers at Harvard T.H. Chan School of Public Health, when people began to shop at inner-city farmers' markets, they also consumed less sugary soda and more vegetables than they had previously. Farmers' markets offer several other advantages over supermarkets:

• Freshness. Just-picked produce is at its peak in flavor and nutrition.

• Variety. You may find some fruits or vegetables you haven't seen before or new versions of old standards.

• Information. Because the people who sell the produce are likely to have had a hand in growing it, they should be able to tell you the kind of farming methods used and offer suggestions on preparing the food.

• Samples. If you're wondering if the cherries are sweet or tart or if the apples are crisp, ask for a sample. Most vendors are happy to comply.

• Sustainability. Eating locally or regionally grown produce means less energy is expended bringing it to your table. And supporting regional agriculture is good for your community.

You can find a farmers' market near you by going to the U.S. Department of Agriculture website using the link at www.health.harvard.edu/farmers.