Trans Fat Ban a Good Idea?

The FDA has announced that partially hydrogenated oils, the main source of trans fat, will no longer be allowed in food by 2018. This trans fat ban has a lot of people excited, but there are others who don't think this is such a great idea. Also in this Real Food Round-Up, are people too focused on nutrients and a recipe you need this summer.

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Final Determination Regarding Partially Hydrogenated Oils

The Surprising Link Between Trans Fat and Deforestation

Indonesia's Palm Oil Industry Rife With Human-Rights Abuses

We’re More Concerned With Nutrients Than Actual Foods

Nutrient-centrism and perceived risk of chronic disease (Abstract)

Homemade Mayo without Raw Eggs

Egg Labels: What You Need to Know

Eggs can be an incredibly healthy food, but all of the labels and lingo on their packaging can get confusing. Cage free? Free range? Organic? Pastured? What does it all really mean? Here's your guide to understand egg labels so you can get the best eggs for you and your family.

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Cullen and Katie's Vlogs

GMO Apple Approved by USDA | Real Food Round-Up

The USDA recently approved a new GMO apple called the Arctic Apple. This new apple has been genetically modified so that it won't brown as quickly when cut. But what are the benefits and risks of this sort of thing and what do we need to know as consumers? [x_video type="16:9, 5:3, 5:4, 4:3, 3:2" m4v="" ogv="" poster="" hide_controls="" autoplay="" embed='' no_container="true"]

Possible Ban On Trans Fat? My Thoughts

In case you didn't hear, the FDA has proposed regulations on trans fats in foods. If this idea becomes a reality, partially hydrogenated oils will no longer be on the list of food additives that are "generally recognized as safe" or GRAS. While this is still in the works, I thought it would be good to do a little review on trans fats and share my thoughts on this move by the FDA. There are two different variations of trans fats. Some are naturally occurring in small quantities and aren't harmful to humans.  The other kind are man-made and incredibly damaging to human health. We're talking about the man-made ones here. In my opinion, artificial trans fats are the worst additive in processed foods. Even a few grams can drastically impact cardiovascular health. Trans fats have come under fire in recent years for this reason, leading to labeling on food packaging and many producers finding alternative fats to use at the public's urging.

If you'd like more info, be sure to check out my previous post on trans fats.

Unfortunately, trans fats haven't totally been removed from our food supply and that is what this proposed regulation would do. Now, I'm generally cautious about any type of legislation or regulation. Often times, laws and regs can have unintended consequences or become outdated as more information becomes available. Also, they can inhibit innovation. We see this happen all the time in meat production when the same regulations are applied to factory farms and processing centers, where no consumer can enter or investigate, and small family farms that welcome their customers to visit at any time and are completely transparent to the consumer. It's foolish to impose the same rules on both factory farms and small, sustainable operations because the risks associated with each are completely different. Additionally, public pressure can create a lot of the changes we desire. Trans fats have been removed from a great deal of foods already because consumer spoke up and companies listened.

Despite all this, I am totally on board with this possible trans fat regulation. For one, the current labeling is weak. If a food has less than 0.5 grams of trans fat per serving, it can be listed as 0 grams on the label. If consumers aren't savvy enough to read ingredients, they can be making what they think is a healthier choice and totally be tricked. If people choose not to be healthy, that is their right, but, when someone is trying so hard and their efforts are squandered by dubious labeling, it's a whole different issue. Also, industrially produced foods should have more oversight for the same reason such laws were put into action in the first place: when buying food that is produced in an industrial environment that is totally closed off and separated from the public, the consumer is unable to make educated decisions about the safety of that food. We would not want any other poison in our food and that is what this change is all about. Trans fats aren't safe and they shouldn't be allowed.

However, in the end, this legislation speaks to a bigger problem. People are eating way too many processed foods and not enough real, whole foods. This bandage may help public health, but there is still a lot of work to do to get people to spend more time cooking and less time worrying about food labeling and regulations.

Are You Being Tricked? Deceptive Meat Marketing

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Where's the Fruit? A Look at Processed Foods

This morning I saw a tease on the Today Show for a segment about misleading food labels (for some basics on label reading click here). You know me. I live for this stuff. I had to head out the door before the segment aired, but I watched it online when I got home tonight. You can watch the clip yourself here. The gist of the segment is that many processed foods including cereals, frozen waffles, yogurt, and bars come in packages that are covered with images of beautiful berries with claims like "made with real fruit." Some consumers may buy these products because they think it's a more nutritious option. Well, in fact, the amount of fruit in most of these products often ranges from none to might as well be none. The truth is, these bits of "fruit" are actually sugar, oil, flavoring, coloring, and maybe a little bit of the actual fruit. Many contain no fruit at all. To me, this was no surprise, but, from watching the segment, I began to realize just how surprising it was for many people. In fact, some of the people interviewed seemed to feel victimized.  With all of this in mind, I thought it would be a good idea to discuss the matter.

1. What do the labels really mean?

It's important to know how to navigate these labels. The most essential piece of advice I have on this is flip the box over and read the nutrition label. Ingredients are key. Don't rely on the company's claims on the front of the package. They're obviously going to present their product in a positive light. Also, think about wording and don't assume. "Made with real fruit" means just what it says. It doesn't mean there is a substantial amount and it doesn't make the product healthy. Would you drink bleach if I told you it was made with real broccoli? I sure hope not.

2. Who's responsibility is it?

Food companies argue that their packaging isn't misleading. If a consumer reads all of the information provided, there should be no question about what a product contains. While you may think their behavior is unethical, it is, in most cases, legal. For some reason, consumers seem to trust a lot of the jargon on food products. This doesn't seem to apply to other industries though. You don't expect Barbie's Dream House to come with her twelve friends complete with wardrobes, even though they are pictured on the box. In the end, it's on the consumer to be savvy. No matter how many regulations we may have, there are always technicalities. And I would argue that this trust in the all-powerful FDA is the core problem. When consumers feel someone else is supposed to be checking up on these things for them, they stop thinking about it themselves. Read a label. Make your own decisions.

3. What can you do?

My answer probably won't surprise you. The key is choosing whole, real foods and skipping the processed junk. Make your own blueberry pancakes. Buy plain yogurt and mix fruit in. I know the convenience of some of these products can be tempting, but it comes down to priorities. Don't get me wrong, I enjoy a good "Here Comes Honey Boo Boo" or "Keeping Up With the Kardashians" marathon as much as the next person (I watch the news too, don't judge). However, this is time that can be put to better use cooking up a large pot of soup or making a double batch of waffles and freezing the leftovers for quick weekday breakfasts. Rather than feeling victimized or hopeless, be empowered by your knowledge and take control of your health!

Did this news report surprise you? Have you ever felt duped by a misleading food label? Sound off in the comments! :)

FDA Says "No" to Corn Sugar, A Win for Real Food

This past Wednesday there was a great victory in the world of real food and nutrition labeling: the FDA denied the Corn Refiner's Association's request to rename high fructose corn syrup as "corn sugar" on food labels. The application for a name change was submitted in 2010 due to the bad press that high fructose corn syrup, or HFCS, has received in recent years. HFCS is a highly processed sweetener made from corn. The reason it is so predominant in the food supply is that government subsidies (your taxes dollars) encourages the overproduction of corn, making it prevalent and cheap at the market place. This corn is then used to feed livestock that are not designed to eat it and altered to be made into various "ingredients" found in processed food. Oh, and it's GMO to boot. No matter what your thoughts are on the safety of high fructose corn syrup (I never eat the stuff), this goes beyond its safety. The larger issue I see here is the consumer's right to know what is in the food they are eating. Ultimately, the name change was designed to confuse and deceive consumers by labeling the offensive ingredient as something that seems much more wholesome. If the name change had gone through, unaware consumers would have essentially had some of their power taken away in the market place. In a world where food and nutrition are often far more confusing that they should be, the last thing we need is a move such as this one.

Beyond that, it's still true that too much sugar in any form is a problem and processed foods should be limited. Stick to fresh, whole foods and you will be much better off.

How do you feel about the attempt to relabel HFCS as "corn sugar?" Sound off in the comments below.

NNMC Picking Protein: Be a Picky Eater

The quality of the food you eat can make a huge difference in your health. This is especially true when it comes to animal products. The methods used to produce dairy products and meat are far from being natural processes and this trickles down to us when we ingest these foods. For example, conventional beef is raised in crowded feet lots where they are fed corn, rather than the grass they are designed to eat. This causes changes in the environment of their digestive tract which allows for the growth of potentially harmful microorganisms, such as E. coli, which would normally not be present. Also, the fatty acid content of the meat is much different from its grass-fed counterparts. In addition, these animals are pumped with antibiotics to fight off diseases that wouldn't be a major concern if the animals weren't raised in such deplorable conditions. The antibiotics also serve a second purpose of boosting growth. It's unknown how this works, but it's effective, so we do it anyway. Then some growth hormones are thrown in for good measure. This is why it is so important to be a picky eater when it comes to your meat and dairy. Choose organic in the grocery store and go the extra mile to seek out local producers who you can talk to directly. They will often use practices that go even farther than the federal organic standards and you'll also be supporting your neighbors and local economy while forging new relationships that help build your community. To find a local producer in your area and start a conversation about the way they raise their food, go to eatwild.com or visit your local farmers market.

NNMC Whole Grains: Read Labels

To begin the Whole Grains week of the challenge, I wanted to go over some label reading with y'all so you know how to find those whole grains you'll be working with. This is the same information from my post during the Toss the Junk week of the challenge: Lose Refined Grains. However, it can never hurt to review this material again because it can be confusing.

Multigrain

This means that several different kinds of grains are present in the product, but it doesn't speak to whether these are whole or refined grains.

Made with Whole Grain

This means just what it says: the product was made with whole grains. However, refined grains are likely included as well. It's like labeling a cookie that has orange zest in the batter "made with oranges."

Whole Grain

This sounds like just what we want, until you find out that in order to be labeled this way a product only needs to be made with 51% whole grains. In my book, that doesn't cut it.

100% Whole Grain

This is exactly what we want. When you see this, all of the grains in the product are whole grains. However, this doesn't get you off the hook from reading the ingredients list.

Now that we understand these front-of-the-box phrases, it's time to move on to the ingredients list on the back. Here is another place they can trip you up. This is what you need to know.

Wheat Flour

Many people think this is whole wheat flour, but it's not. The standard flour we use in cooking is all made from wheat. The only difference is the level of refinement. This is simply white flour in disguise.

Unbleached Wheat Flour

This is the same thing as "wheat flour" except they try to make it sound even better by adding the word "unbleached." While this is better than bleached flour, it's still white flour and that is not what we want.

Enriched Wheat Flour

White flour again, but here they add "enriched" hoping to give an air of health. However, all white flour is enriched by law because of the way refinement removes nearly all of the nutrients. Also, this comes nowhere close to the nutrient content of the original whole grain.

Whole Wheat Flour (or any other whole grain)

Jackpot! When you see this in the ingredients it means that the flour is whole wheat.

Also, remember that if you are buying whole foods, you won't have to do nearly as much label reading and it's nowhere near as confusing. Best of luck and let me know if you have any other questions about labels in general or a specific product you're unsure about!

NNMC Toss the Junk: Lose Refined Grains

When I say refined grains what I'm really talking about is white flour. When grains are refined, they are stripped of the bran and germ, which contain most of the protein, fatty acids, fiber, iron and B vitamins, and only the starchy endosperm is left behind. This makes refined grains nutritionally inferior to their whole grain counterparts as well as related to type 2 diabetes, heart disease, and obesity. However, avoiding refined grains isn't as easy as it may seem. It comes down to knowing the intricacies of food packing and labels. First, we need to look at the front of the box where so many seductive claims often reside. Understanding the phrases you see here will keep you from getting sucked in by seemingly healthy terminology.

Multigrain

This means that several different kinds of grains are present in the product, but it doesn't speak to whether these are whole or refined grains.

Made with Whole Grain

This means just what it says: the product was made with whole grains. However, refined grains are likely included as well. It's like labeling a cookie that has orange zest in the batter "made with oranges."

Whole Grain

This sounds like just what we want, until you find out that in order to be labeled this way a product only needs to be made with 51% whole grains. In my book, that doesn't cut it.

100% Whole Grain

This is exactly what we want. When you see this, all of the grains in the product are whole grains. However, this doesn't get you off the hook from reading the ingredients list.

Now that we understand these front-of-the-box phrases, it's time to move on to the ingredients list on the back. Here is another place they can trip you up. This is what you need to know.

Wheat Flour

Many people think this is whole wheat flour, but it's not. The standard flour we use in cooking is all made from wheat. The only difference is the level of refinement. This is simply white flour in disguise.

Unbleached Wheat Flour

This is the same thing as "wheat flour" except they try to make it sound even better by adding the word "unbleached." While this is better than bleached flour, it's still white flour and that is not what we want.

Enriched Wheat Flour

White flour again, but here they add "enriched" hoping to give an air of health. However, all white flour is enriched by law because of the way refinement removes nearly all of the nutrients. Also, this comes nowhere close to the nutrient content of the original whole grain.

Whole Wheat Flour

Jackpot! When you see this in the ingredients it means that the flour is whole wheat.

So, when you're doing your shopping, look for only whole wheat or whole grain flour in the ingredient list and no white flour. It's also important to note that just because a product has whole grains doesn't make it healthy. For example, many cereals are marketed as having whole grain, but then the second ingredient is sugar. You have to consider the whole product in its entirety to determine whether or not it is a good buy.

NNMC Toss the Junk: Beware Bars

If you go into any grocery store you'll see an extensive selection of bars. From granola to protein, they come in every shape, size, and flavor. It's important to realize that not all bars are created equal. In fact, some of them are more like a candy bar than anything. The key here, as always, is to read your ingredients list and the nutrition facts panel. Something loaded with sugar and trans fats is definitely not a health food. In addition, even if your do find a good bar or decide to make your own, these should not be the corner-stone of your diet. I see lots of people (and I've been guilty of it myself) who use bars as meal replacements daily or snack on them constantly. When you do this, you're pushing out things like fruits, veggies, and other whole foods that are much more nutritious and filling. Instead, use bars as an emergency snack like when you go to a sporting event and aren't allowed to bring in food (I'm the queen of sneaking in food. Yes, I often hide carrot sticks in my purse). In addition, make your own when you can. That way you can control the ingredients and can enjoy your own bars a little more often since they won't have any weird additives.

NNMC Toss the Junk: Ditch Trans Fat

You've likely heard about the danger of trans fats on the news or seen products that proudly display "0 grams of trans fat per serving" on their packaging. But what are trans fats and how bad are they really? First, we need to start with a little chemistry. Fatty acids can either be saturated or unsaturated. These terms refer to the carbon-hydrogen bonds in the fatty acid chain. When a fatty acid is saturated, each carbon in the chain has the maximum number of bonds (4) while unsaturated means that there are less than 4 bonds, resulting in double bonds. So, saturated fats are holding all of the hydrogen they can and unsaturated fats are not. These differences impact the structure of the fat and, therefore, the way it is processed in the body. Trans fats occur when the hydrogens in an unsaturated fat are across from each other rather than next to each other. While this does occur naturally in minimal amounts, the man-made kinds are the ones that have been found to be harmful. In fact, research published in the New England Journal of Medicine has shown that a 2% increase in calories from trans fat increases your risk of heart disease by 23%!

Man-made trans fats are created though a process known as hydrogenation. Oils are pumped with hydrogen to create solid fats, resulting in the production of trans fat. This is beneficial to food companies because trans fats are much more stable than other fats. This means that a product can last on the shelf for a longer period of time, reducing waste and saving money. This is, however, at the detriment to our own health.

So how do we avoid these unhealthy fats? Obviously, if you're eating whole foods this shouldn't be much of an issue. However, packaged foods are a whole different story. This is due to labeling regulations that can really mess you up. If a product has less the 0.5 grams of trans fat per serving, it can be listed on the label as having 0 grams of trans fat. So, if you eat 2 or 3 servings of one of these foods or eat several different foods throughout the day that fall into this category, you could be getting a significant amount of trans fat in your diet. Scary right? The way to avoid this is reading the ingredients list. This is where the true identity of a product always comes through. If you see the words "hydrogenated" or "partially hydrogenated" this is your sign that trans fats are present and you need to just step away.

Whipped topping that is "cool" and comes in a tub (you know what I'm talking about) is one product that contains trans fat. This is most frustrating because it is often marketed as healthy choice due to it's low calorie content. This is a perfect example of where is is important to remember that calories aren't everything when it comes to health and ingredient reading is important. Instead of using this product, I recommend making your own homemade whipped cream. Yes, it is high in calories, but if you use it as an occasional treat and don't go overboard, you should be fine. Plus, it will fill you up pretty quick due to the high fat content.

Homemade Whipped Cream

Ingredients

1 cup organic heavy whipping cream

3 tablespoons powdered sugar

1 teaspoon vanilla extract

Directions

1. Add cold whipping cream to a bowl.

2. Whip cream with electric beaters (or by hand if you want a workout!) until it starts to thicken.

3. Add sugar and vanilla extract and beat until stiff peaks form.

Choosing Safe Self-Care and Beauty Products

We all know how important it is to put healthy foods in our bodies, but sometimes we forget about all of the lotions and potions we're putting on our skin every day. Shampoo, conditioner, shaving cream, toothpaste, moisturizers, sun-screen, make-up and many other products play a huge role in our every day lives, so it is important to make sure you are getting the least toxic versions possible. However, when we stop and take a moment to think about all of the products that touch our skin day after day after day (especially for us gals) it can seem a little overwhelming to consider researching all of these products for safety and then having to find new, safer products to replace many of them. Let me introduce you to your new best friend, the Environmental Working Group's Skin Deep Cosmetics Database. Here's a startling fact: the vast majority of ingredients in cosmetics and personal-care products are not reviewed for safety by regulatory agencies. And while the ingredients these companies use may not kill you out right (that would be bad for business), many have toxic effects that can build up over time. You may hear people say that the chemicals used in these products are in such small doses that they have no impact on human health. However, this doesn't hold up if you consider two factors: (1) the large number of these products people use and (2)  the potential for toxin storage in our fat tissues. First of all, we aren't using just one or two of these products every once in a while. We're using several products every single say. I know I personally use around 15-25 different products from shower to out the door each day, including makeup. That's insane! Now let's consider where these toxins might go once they enter our bodies. Many toxins are stored in our fat cells and can build up over time. When you use something every day for years or even decades, the cumulative effect can be staggering.

Despite all this, you don't need to feel helpless when it comes to your self-care product. This is where the Skin Deep Cosmetics Database comes into play. All you do is enter a product,  brand, or ingredient into the search bar and find what you're looking for in the results. Each product and ingredient is given a score for safety on a scale of 1 to 10. Scores from 0-2 indicate a low hazard, 3-6 indicate a moderate hazard, and 7-10 indicate a high hazard. Also, for each product, you can get a breakdown of the score for each ingredient, what effects that ingredient is associated with, and how strong the evidence is to support that rating. This is especially helpful because an ingredient may have a low score, but have little research backing it, meaning new research could later prove that ingredient to be harmful. In addition, you can pick a product category and peruse the rankings starting at scores of 0 (least toxic) if you're looking for something new to replace your old stuff.

Another great option is to make your own. For example I use coconut oil as a makeup remover and facial moisturizer. It works wonders, is totally non-toxic, and doesn't irritate my sensitive skin.

This is all great information, but how can you apply it to your everyday life? Don't worry, it's not as scary as it my seem. My best advice is to replace products as your run out. Getting low on shampoo? Search your current product on the database and find out its score. If you're not happy with the results, look into where you can get something safer. Before you know it, you'll have cleaned up your whole beauty routine. Lastly, don't be psychotic. This isn't about being perfect. Any improvement is better than no improvement.

What are your favorite non-toxic beauty products? What product are you struggling to find a safe replacement for?

All About Trans-Fats

One of the biggest food buzz words in recent years is "trans-fat." You see in it on the news, in magazines, and claims of "Zero Grams Trans-Fat per Serving" plastered all over food packaging. But what exactly are trans fats? What is their purpose and where are they found? Read on to find out.

1. What Are They

Trans-fats are found sparingly in nature. What we're talking about here is made-made. Trans-fats are created when hydrogen is pumped into liquid oils to make them solid at room temperature. "Trans" refers to the position of these hydrogens in the fat molecule. This hydrogenation process results in a stable fat that doesn't spoil easily.

2. Why Are They Used

First off, trans fats don't go rancid as quickly as oils or even saturated fats. This is great in the world of processed foods where shelf life is important. In addition, hydrogenation of cheap oils like soybean and safflower is much more cost-effective than using oils and solid fats, such as butter. Lastly, many were under the impression that because trans-fats were unsaturated, they offered a solid fat solution without the saturated fats believed to be related to heart disease. For example, people were told to eat margarine rather than butter. Unfortunately, this was just plain wrong. We now know that trans-fats are one of the worst things you can eat and should be avoided at all costs.

3. Where Are They Found

Trans-fats are largely found in baked goods and crackers, but no processed food is safe. This is where label reading comes in. First off, look at the nutrition facts panel. Under the section for fats, look for the trans-fat subcategory. Obviously, you want this number to be zero. If there are any trans-fats listed here, put down the box and walk away. However, it's not always that simple. You see, if a food has less that 0.5 g of trans-fat per serving then it can be listed on the nutrition facts panel has having 0 grams. Most of us eat more than one serving of these foods and if you're eating several different foods with trans-fats it only adds up from there. To protect yourself from all trans-fats look for the words "hydrogenated" or "partially hydrogenated." If you see either of these, the product contain trans-fats and should be avoided.

Remember, one of the best ways to avoid trans-fats is to eat real, whole foods. When it comes to processed foods, limit them as much as possible and read your labels vigilantly. You should never buy anything without first turning the package over and learning the whole story.

GMOs Part 2: Where They Are and How to Choose Foods Without Them

After digesting (har-har) some of the information in my previous post, you may want to know more about where GMOs lurk in our food supply and how to avoid them. At this stage of the game, GMOs are not labeled, so you're going to have to play detective a little bit. However, once you know the tricks, choosing GMO free food will be second nature. Here are some tips to remember when you're strolling down the grocery store aisle.

1. Know the foods that are commonly GMO.

Topping the list are corn and soy which are predominantly GMO and used in just about every processed food you can find. High-fructose corn syrup anyone? Also, many of those odd food additives that you're just not sure what they are or can't even pronounce are made from GMO corn or soy too. Canola oil and sugar beets are common culprits as well.

In the produce section, Hawaiian papaya, corn on the cob, zucchini, and yellow summer squash may be GMO as well. Unless they are marked as organic or non-GMO, you simply can't tell.

2. Choose Organic.

As a part of organic certification, foods labeled as organic cannot intentionally contain GMO ingredients. While this doesn't protect you 100% due to issues such as cross-pollination with neighboring GMO crops, it's one of the best ways to protect yourself. Also, never forget that organic does not equal healthy or exempt you from digging a little deeper and reading the ingredients list. As I stated in a previous label reading post, a product labeled as organic must have at least 95% organic ingredients, so there still could still be a few less that ideal ingredients in the product. Plus, organic or not, any food that contains refined grains or excessive amounts of sugar is definitely not a health food in my book.

3. Look for the Non-GMO Project label.

Non-GMO Project is an independent, third-party organization who, according to their website, verifies that "a product has been produced according to rigorous best practices for GMO avoidance, including testing of risk ingredients." What this means, is that they can't verify that every product is 100% GMO free because they don't test end products. However, this label is the most rigorous standard and your best bet to finding food without GMOs. For more information on this label, click the picture to the right to link to their website.

4. Know your farmer. Know your food.

The best way to know what's in your food and where it comes from is to step out of the grocery store, head to your local farmer's market or roadside stand, and get to know the people who grow your food. Ask them about their philosophy and growing practices and find out what's important to them. Even better, visit their farm and get a first-hand look at how they do things. Not only will you be supporting farmers in your area, but you'll help to build a sense of community that is invaluable.

Final thought:

If avoiding GMOs is important to you, it's definitely possible. However, I still feel that labeling is essential. Whether you're for or against GMOs, every consumer has a right to know what is in the food they are purchasing. That information shouldn't be shrouded in a veil of mystery or hidden to prevent a dip in sales.

Are you concerned about GMOs and the risks they pose? Would you like to see labeling of these products?

Cracking the Code on Food Labels and Packaging

Knowing how to read your food packaging and what all of those terms and phrases really mean can make all the difference when trying to make healthy choices at the grocery store. No one wants to think they're making the best choice, only to be duped by a clever marketing scheme. Ideally, a large portion of your food shouldn't have any labels because you're choosing lots of whole fruits and vegetables, but there are still many healthy choices that require you to be a savvy label reader.

In the Ingredients List

1. Whole Wheat flour (or "whole" followed by the name of any other grain)

This indicates that the whole grain was used, preserving it's healthy benefits.

2. Wheat Flour

This is another name for white flour. White flour is made from wheat, it is just a much more refined (less healthful) version.

3. Enriched Wheat Flour

Simply another name for white flour. "Enriched" (which all white flour is, by law) refers to the fact that several nutrients have been added to the flour. Essentially, they remove most of the grain's nutritional value to leave behind starch, and then throw some vitamins back in for good measure which are no substitute for all of the health benefits contained in the original whole grain.

4. Unbleached Wheat Flour

White flour rears it's ugly head once again.

5. Corn Sugar

A new name for high fructose corn syrup because people are avoiding products that contain it.

6. Chicory Root

This is an ingredient that is used to give a product more fiber. "Fiber" simply refers to matter that goes undigested in the human digestive tract. The fiber in fruits, vegetables, and whole grains is touted for it's bulking effect which promotes fullness and encourages healthy digestion. Fiber derived from chicory root, however, does not have these properties and associated health benefits. Many products use chicory root to add fiber without compromising flavor and texture, so read your ingredients list. Chicory root isn't necessarily "bad", but if you're paying for a high fiber cereal, you want the health benefits associated with it, not a product relying on loopholes and technicalities.

On the Front of the Box

1. Natural

This term is not regulated and has no strict definition. While it may make you feel like the product is somehow better for you, any item can have this on the label, no matter what the ingredients are. The only way to know for sure is to read the ingredients list yourself.

2. Organic

Any product labeled as "organic" and/or with the "USDA Organic" label must be made with at least 95% organic ingredients, excluding water and salt.

3. Made with Organic Ingredients

These products must be made from at least 70% organic ingredients, excluding water and salt. Any product with less than 70% organic ingredients cannot say it is organic anywhere on the packaging, but may note which ingredients are organic in the ingredients list.

4. 100% Whole Wheat/100% Whole Grain

This means that all of the wheat/grains used in this product are whole and no refined grains were used.

5. Whole Wheat/Whole Grain

This is one of those tricky terms. If a product simply states is is whole wheat or whole grain, but not 100%, this means that a majority of the grains used are whole, but refined grains are used as well. The problem is, you have no idea what that proportion is. If 51% of the grains are whole and 49% percent are refined, the product can labeled as "whole grain."

6. Multigrain

Many people see "multigrain" and think that a product is healthier. However, that is not necessarily the case. When you see this, it means that several grains were used in the manufacture of this product, rather than one. This does not however mean that the grains used were whole grains. For example, if a product contains white flour, corn, and oat flour, it's "multigrain." Again, in order to know the truth about the quality of ingredients, you absolutely must read the ingredients list.

7. "No Hormones" or "Hormone Free" on Conventional Poultry and Pork

While no one wants hormones in his or her meat products, it is important to know that hormones are used in conventional beef, but not poultry or pork. While this label may initially make you feel safer about your purchase, it does not represent any added benefit compared to other conventionally raised animals. Poultry and pork never have hormones, period.

Are there any other terms on food packaging that you find confusing?