Food Labels, Decoded

What it means: Items that are “100 percent organic” are certified to have been produced using only methods thought to be good for the earth. “Organic” means the item contains at least 95 percent organic ingredients.

The health implications: Research has yet to show that organic foods are nutritionally superior, but they are typically made without potentially harmful pesticides, fertilizers, antibiotics, synthetic hormones, or genetic engineering.

Keep in mind: Organic foods can cost up to 50 percent more than nonorganic products. If that cost is prohibitive to you, it’s better to eat healthful choices, like fruits and vegetables, that are conventionally grown, rather than skipping them.

Bottom line: Going organic never hurts, especially when it comes to avoiding pesticides, which are linked to several health issues. Produce most affected by pesticides includes peaches, apples, peppers, nectarines, strawberries, cherries, lettuce, and pears.

Get more tips on how to read food labels.

What it means: The product contains less than 0.5 gram of fat per serving. “Low fat” means there are three grams or less of fat per serving. “Light” means the food has up to 50 percent less fat than its full-fat counterpart.

The health implications: Trimming fat from your diet can help lower overall calorie intake and spur weight loss. But don’t banish fat: Aim to get 25 to 35 percent of your total calories from fat―from sources like canola and olive oils, nuts, seeds, avocados, and fatty fish, like salmon.

Keep in mind: When removing fat, manufacturers often add extra sugar or starch to keep products palatable. Also, fat-free products may cause people to overeat, most likely because the products are less satisfying.

Bottom line: Skip the often tasteless fat-free stuff and instead choose low-fat foods, which are more filling. Or have a smaller amount of the full-fat version.

What it means: Contains less than 0.5 gram of trans fats per serving.

The health implications: Trans fats are associated with raising bad LDL cholesterol and lowering good HDL cholesterol, which increases a person's risk of developing heart disease and having a stroke.

Keep in mind: Trans fats are sometimes replaced with unhealthy saturated fats, like palm and coconut oils, which also aren't ideal. What's more, most foods with trans fats, such as cakes, cookies, and doughnuts, are high in calories and low in nutrients.

Bottom line: Avoid any product with "hydrogenated" or "partially hydrogenated" in the ingredient list; these terms indicate the presence of trans fats. But keep in mind that you should limit saturated fats, too.

What it means: These foods are low in saturated fat, low in cholesterol, and low in sodium, and they have no trans fats. They also contain only three grams or less of fat per serving and have at least 0.6 gram of soluble fiber.

The health implications: Eating heart-healthy foods doesn’t necessarily lower your risk of heart disease, though a diet higher in soluble fiber, which is found in oats, legumes, and some fruits, can reduce the risk of heart disease.

Keep in mind: Many of the heart-healthiest foods (usually found in the produce aisle) have no labels at all.

Bottom line: If you’re at risk for heart disease, these products can help you eat right, but don’t shut out other choices just because they don’t say “heart-healthy.”

What it means: Most often this means the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50 percent less.

The health implications: If you’re watching calories, these foods can help (as can foods labeled “low calorie,” meaning 40 or fewer calories per serving). A healthy weight is linked to a lower risk of heart disease, diabetes, and some cancers.

Keep in mind: Sugar levels in these foods may be high, so check the labels.

Bottom line: When eaten in moderation, light foods can be good dieting tools.