Spinning words is usually the domain of stealthy politicians. But the claims you find on a box of your favorite crackers might be just as suspect. Not every term is subject to government regulation on how it may be used, and even if it is, a specific term might not mean what you think. So here's a crib sheet for consumers:
ORGANIC
This term is strictly regulated by the government. "Farmers or producers have to go through a lot of verification to get the organic label," says Urvashi Rangan, senior scientist and policy analyst at "Consumer Reports." One exception: fish. Wild fish haven't been eligible to be certified organic because it's too hard to control the ocean environment. "Our advice is to not spend the extra money on 'organic' fish right now, until there are enforced standards," Rangan says.
NATURAL
Unlike with "organic," companies wanting to call a product "natural" don't have to go through a verification process to use the term. "People are surprised to know that partially hydrogenated oils and high-fructose corn syrup could be in a product that is 'natural,' " Rangan says. "High-fructose corn syrup isn't just squeezed out of corn -- it's chemically processed dextrose, which comes from corn."
FRESH
Poultry labeled "fresh" can be stored at 26 degrees, its freezing point. There is debate, however, over how "fresh" this truly is. To many people, the word implies it just arrived from the farm, but "a 26-degree chicken would certainly break your kitchen window," says Kimberly Lord Stewart, author of "Eating Between the Lines." "In my mind, that's frozen."
HORMONE FREE
All poultry is free of hormones -- by law. "Hormones haven't been allowed in poultry or pork since 1959, yet consumers still think this label is significant," Stewart says. Instead, look for "antibiotic-free," she notes, "because certain antibiotics are sometimes used as growth promoters."
COUNTRY OF ORIGIN
You'll now find country-of-origin labels on produce, meat and chicken, nuts and many other unprocessed foods (seafood has had such labeling for a while). There are gray areas, however. For instance, processed foods that contain ingredients from abroad don't have to indicate country of origin.
FREE RANGE
This label carries little weight with poultry. "Fryer chickens live for [six to] eight weeks, but five of those weeks they have to be indoors because they're too young and vulnerable," Stewart says. And that's if the birds even go outside (most opt not to).
GRASS FED
As of November 2007, this voluntary label is regulated by the U.S. Department of Agriculture for beef and lamb. The best way to make sure the label reflects regulations -- that the animal has access to pasture and wasn't fed grain, among other criteria -- is to look for "USDA Process Verified" and "U.S. Grass Fed" on the package. A caveat: Producers who used their own criteria for "grass fed" before 2007 are grandfathered in, even if their products don't meet the current standards.
TRANS FAT FREE
When a product contains partially hydrogenated oils, it has trans fats, even if it bears the "trans fat free" label. How come? A product can be called trans fat free as long as each serving has half a gram or less. If you eat more than a single serving, you get more than half a gram. To avoid products with trans fats, read the ingredient list to make sure there are no partially hydrogenated oils.
WHOLE GRAIN
"You want '100% whole wheat or whole grain' vs. 'made with,' " Stewart says. A product labeled "100% whole grain" has about twice as much fiber as one marked "made with whole grain."
HEALTHY
This term is regulated, but it has too broad a definition, Stewart says. For example, it allows for 480 milligrams of sodium per serving, when our total intake shouldn't exceed 2,400 milligrams per day. "If you were to eat a whole can of a 'healthy' soup," Stewart says, "you could well reach half your sodium limit for the day."
by Natalie Ermann Russell
