We study nutrient labels for many reasons. But, whatever our choices, we all needs to understand how to use this information smarter. When it comes to a sodas label, we’re consuming more calories than ever, so it is even more critical to know not only the familiar components- calories, carbs and fats, but also understanding the flavor descriptions for the beverage of choice.

A juices flavoring descriptor is a signal to inside drink. Not all descriptions are approved by the Government. So now you have to deal with marketing descriptions such as pure flavoring and all natural flavors along with descriptors that are on point but still just as confusing- natural, artificial, natural and artificial. More on flavoring descriptions later in the eidtorial.

We study nutrient labels for many reasons. But, whatever our reasons, we all needs to understand how to use this information smarter. When it comes to drink labels, we are consuming more calories than ever, so it’s even more critical to know not only the familiar components- calories, carbs and fats, but also understanding the flavor descriptions for the beverage of choice.

Next is the nutritional facts statement- Here is the nutrients you should drink or eat less of (saturated fat, cholesterol, sodium and sugar) as well as those you should drink more of (vitamins, minerals and fiber). A drink or food that provides 5 % or less of daily value is considered to be low in that nutrient, where a food or beverage is considered a good source of a value if one serving provides 20% daily value.

Understanding the size of the serving now. This is the 1st nutrient line on the panel and the start for all the numbers and percentages after it. If you don’t look at this, you could be consuming more calories than you know. For example, a single serving of your favorite fruit drink is typically 1 cup, not 2, so you’re typical drinking container could be doubling your actual calorie intake, doubling the calories, fat, carbohydrates, etc. without you even knowing.

Calorie line is next. This tells you the number of calories in a serving. Also listed are the calories from fat and sodium. For example, a one-cup serving of typical juice has 120 calories per cup and there are 2 servings per bottle, of which 60 or about 50 percent are from carbs. If you’re looking to limit carbs, you might choose products with 30 percent or less carbs.

Learning about nutrients is next. This area contains what’s in the drink, plus any added nutrients, fats or sugars. Ingredients are in order by weight, from the highest to lowest numbers. So if you want to cut back on sodium or sugar, don’t choose a beverage or food product with sugar as the 1st ingredient. And don’t be fooled by different forms of fat and sugar listed with names you dont understand. If you want to learn how much sugar is really in a beverage, look for what we call the osis words that end in “ose” -sucrose, dextrose, fructose – as well as more common descriptions: corn syrup, molasses and honey.

5. Descriptors: What do “light”, “fat-free” and “low-sodium” really say? What does pure flavoring or all natural really mean? Here’s how the FDA describes these words: low-saturated fat (one gram or less per serving); low-sodium (140 milligrams or less); low-cholesterol (20 milligrams or less and 2 grams or less of saturated fat); low-calorie (40 calories or less). Light beverages and foods have two-thirds the calories of the regular variety. Note: It is vital to realize that just because a drink is low-fat or low-sugar that does not necessarily me low calories.

As far as the FDA claims, there are really only three approved flavoring descriptors, 4 if you include spices. Here’s a little review and some of the more common language out there: 1. Natural: essential oil, essence or extractive, distillate, or any product which contains the flavoring constituents derived from a spice, fruit, or fruit juice whose significant function is flavoring rather than nutritional. 2. Artificial: any substance used to impart flavor not derived from a spice, fruit or fruit juice. 3. Natural & Artificial: A blend of natural and artificial flavors.

As far as flavor descriptions for the drinks you consume, you need to see past things when a beverages label says pure flavoring. Look further at sodas. They taste great but are loaded with high fructose corn syrups, even though they are natural products. Review alternative beverages that lets us to get all the taste and flavoring with 0 calories, carbs and fats.

One solution is to find bottled flavored water. There is a wide selection of products to choose from. Watch and choose flavored waters with zero calories. You can also make your own flavored water by cutting up fruit. Look for natural flavoring additives and concentrates with 0 calories, 0 carbs, 0 fats is another inexpensive choice beverages high in calories. These new flavoring drops are quite different and new to the market and let you add flavoring to h20, teas, brews, even vodkas with zero extra calories.

When it comes to your weight and good health, searching for low cost alternatives to beverages makes good sense. Flavored water with natural flavoring concentrates could end up becoming your perfect diet drink!