Matt Jenkins
Natural Foods Manager

KEEPING YOU INFORMED...

• Calories – Measurement of energy from a serving of food
• Calories from Fat – More concentrated form of energy
• Total Fat – Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K and carotenoids.
• Saturated Fat – 5% of the Daily Value (DV) or less is low and 20% or more is high. Raises blood cholesterol levels.
• Trans Fat – Made by adding hydrogen to vegetable oil to increases the shelf life. Raises blood cholesterol levels.
• Cholesterol - Dietary cholesterol can contribute to heart disease.
• Sodium – Recommended daily allowance is 2400 mg.
• Potassium - Assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells
• Carbohydrate – All carbs are not created equal
• Dietary Fiber – The part of the plant that our body can’t digest. Delays absorption of sugars.
• Soluble Fiber - Has been shown to help lower blood cholesterol.
• Insoluble Fiber - Important aid in getting rid of toxins in the body.
• Sugars –Too much sugar raises insulin levels and places stress on the body.
• Protein – Basic structural material of all cells. Maintains muscle mass.

Label Cheat Sheet
Remember to check SERVING SIZE!

Nutrient Content Claim	Definition (per serving)
Calories
Calorie free	less than 5 calories
Low calorie	40 calories or less
Reduced or fewer calories	at least 25% fewer calories*
Light or lite	one-third fewer calories or 50% less fat*
Sugar
Sugar free	less than 0.5 gram sugars
Reduced sugar or less sugar	at least 25% less sugars*
No added sugar	no sugars added during processing or packing, including ingredients that contain sugars, such as juice or dry fruit
Fat
Fat free	less than 0.5 gram fat
Low fat	3 grams or less of fat
Reduced or less fat	at least 25% less fat*
Light	one-third fewer calories or 50% less fat*
Saturated Fat
Saturated fat free	less than 0.5 gram saturated fat
Low saturated fat	1 gram or less saturated fat and no more than 15% of calories from saturated fat
Reduced or less saturated fat	at least 25% less saturated fat
Cholesterol
Cholesterol free	less than 2 milligrams cholesterol and 2 grams or less of saturated fat
Low cholesterol	20 milligrams or less cholesterol and 2 grams or less of saturated fat
Reduced or less cholesterol	at least 25% less cholesterols and 2 grams or less saturated fat
Sodium
Sodium free	less than 5 milligrams sodium
Very low sodium	35 milligrams or less sodium
Low sodium	140 milligrams or less sodium
Light in sodium	50% less*
Fiber
High Fiber	5 grams or more
Good source of fiber	2.5 to 4.9 grams
More or added fiber	at least 2.5 grams more*

With so many fish oil supplements on the market today finding the best one for you can be tricky. Here’s some tips from our Natural Foods Manager on what to look for when choosing a fish oil supplement.

• Choose one that is listed as molecularly distilled, this refers to the process that removes any harmful toxins or mercury without interfering with the benefits of the oil.

• Look for ‘enteric-coated’ on the label. This type of softgel survives stomach digestion and releases in the small intestine, where absorption is significantly better. It also prevents the common side effects of the oil 'repeating'.
• The two components that make up omega-3 from fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Look for brands that give a higher amount of these in relation to the amount of fish oil used; doing this will allow you to get the full benefit of omega-3 without having to take as many pills.