In my last post, I covered the importance of not being misled by photos of delicious looking food on packaging and being prepared to question misleading claims. I also touched on the need to understand that low fat isn’t necessarily low calorie. Today I have three more tips and a list of government-regulated labeling terms to keep in mind when buying low calorie and reduced fat products.

(click here for Part One: Tips 1-3)

4. Be very careful of product endorsements by physicians or celebrities!

These individuals may promote a product for certain benefits but often they are not telling you the ways in which the same product might be detrimental to your health or weight loss efforts. For example, an otherwise healthy food might contain a lot of sodium.

5. Take a second look at high fiber claims.

Dietary fiber has been linked with a number of health benefits. It can help with weight loss efforts (see Dietary Fiber and Weight Loss) and lower blood cholesterol levels. However, be aware that added fiber, often called functional fiber, may not offer the same benefits as dietary fiber (the fiber as consumed in the original food).

6. Many multi-grain food products are NOT whole grain.

The benefits of whole grain are many and the list is growing. I’ll be sharing an in-depth article about these benefits in the coming months. Till then, look for whole grains such as oatmeal, brown rice, whole-wheat pasta, popcorn, and whole-wheat crackers.

If you would like to learn more about misleading labeling and how to go about picking the healthiest food products, I recommend that you visit a site called eBrandAid.com. At this site you can sign up for a no cost newsletter that will keep you informed about misleading products.

In my first newsletter from eBrandAid (I just signed up recently), the topic was Light Juices. Are you really getting what you want if you purchase light juice? Here’s a quote from the newsletter:

“The Bottom Line: Just about any brand of “reduced sugar” juice is designed to trick consumers into thinking they are getting a healthier option. In reality, you’re drinking up less juice and getting less nutrition. Don’t you feel cheated?”

Something else to keep handy is a list of terms that are important for your weight loss or maintenance efforts. These terms are regulated by the government of the United States.

Low Calorie: 40 calories or fewer per serving

No Calorie or Calorie-Free contains less than 5 calories per serving

Low Fat: 3 grams of fat or fewer per serving

No Fat or Fat Free: contains less than 1/2 gram of fat per serving

Reduced Fat: contains 25% less fat or more than the regular food item

High Fiber: 5 grams of fiber or more per serving

Lite: contains 1/2 the fat per serving or 1/3 the calories of the original product (or similar product)

Sugar Free: contains less than 1/2 gram of sugar per serving

Baked Not Fried: This refers to a product that has been sprayed with a light coating of oil and then baked in an oven instead of being fried. Often used with potato chips, crackers, or other chips.

If you are like most others including me, you don’t have time to examine every product you buy. Here’s what you do. Start creating a list of trustworthy products that you know are good. Then when you are about to reach for a new product that “looks good” or “sounds good”, take a moment and check the facts by reading the ingredient and nutrition labels. Is the new product what it claims to be? If so, you may have found something to add to your list of trusted products. Congratulations on being in charge!

Fiber is classified as a carbohydrate but unlike other carbohydrates, fiber supplies no vitamins or minerals and very few calories. Nevertheless, it plays an important role in the body. Fiber can help your weight loss efforts IF you make the right choices!

There are two basic types of fiber: fiber that dissolves in water (water soluble fiber) and fiber that does not (water insoluble fiber). These names are usually shortened to just soluble and insoluble fiber.

Citrus fruits, apples, potatoes, dried peas and beans, oatmeal and oat bran are good sources of soluble fiber. This type of fiber may be helpful in lowering blood cholesterol levels. It also helps to slow down the digestion of carbohydrates and the release of glucose into the blood. The slower release of glucose plays a role in stabilizing blood sugar levels.

Insoluble fibers are found in whole-grain breads and cereals such as wheat bran and whole wheat, and in certain fruits and vegetables such as broccoli, carrots, asparagus, and pears. These fibers cannot dissolve in water but they can absorb water. By adding bulk, insoluble fibers facilitate the passage of food through the intestines and soften stools. This helps to keep the colon healthy.

Both soluble and insoluble fibers pass through the stomach and small intestine undigested. However, when these fibers reach the large intestine they may be partially or completely fermented by colonic bacteria.

Fermentation produces gas, an unwelcome byproduct for most people! But it also produces the short chain fatty acids that provide the important health benefits of fiber—moderation of blood glucose and lipid levels, maintaining a healthy colon, and regulating immune responses.

So how does fiber help you with weight loss? By eating whole grains and other high fiber foods such as fruits, vegetables, and beans you can fill up on lower calorie foods. The fiber gives you a sense of fullness and satisfaction with fewer calories! Plus you have the added benefit of vitamins, minerals, and phytochemicals (the source of antioxidants and other healthy compounds) present in these foods that are also important for good health.

You need approximately 20 to 35 grams of fiber a day. Because each of the fibers provides different benefits, try to include both soluble and insoluble fiber in your diet each day. If you consume a variety of fruits, vegetables, beans and whole grain breads and cereals you should be fine.

Do keep in mind that the health benefits described in this article come from eating what is called “dietary fiber” not “functional fiber”. What is functional fiber? This is fiber that has been isolated from foods, rather than the dietary fiber that occurs naturally in foods.

Functional fiber is something that manufacturers add to food products to increase the bulk without adding significant calories. Some examples of functional fiber are cellulose, maltodextran, polydextrose, and inulin. These fibers may provide some but not all of the benefits of dietary fiber.

Fortunately, very low carb diets are no longer the popular craze they were a few years ago. However some people are still choosing low carb options.

Should you consider a low carb diet plan be sure to determine if the food choices for the plan will provide you with enough fiber. A carefully chosen low carb diet (20-40 percent carbohydrates) may yield enough fiber to keep you healthy. But very low carbohydrate diets (less than 20 percent) could be a problem over time.