Time-Saving Label Decoding

"Organic"

Items that are 100% organic are certified to having been produced using only environmentally-friendly methods: made without potentially harmful pesticides, fertilizers, antibiotics, synthetic hormones or genetic engineering. It can also mean the item contains at least 95% organic ingredients.

Organic foods can cost up to 50% more than non-organic products, so don't break the bank just yet... you don't have to buy all organic. Helpful hint: when it comes to fruits and veggies that have thin skins, like peaches, pears, apples, tomatoes, peppers, and so on, buy organic to guarantee a pesticide-free product. 

"100% Natural"

Items that are 100% natural do not contain artificial colors, flavors or preservatives, as well as synthetic ingredients. Careful, because these items can be high in sugar, fat and calories. Check the nutrition label for low values in sugar and saturated fat.

"Fat Free"

Items that are fat free contain less than 0.5 grams of fat per serving. Lowering fat intake can help lower your overall daily calorie intake. Manufacturers often add extra sugar or starch... Real Simple suggests skipping the tasteless fat-free items and choose a low-fat or full-fat version in a smaller quantity. (And I agree! Your craving will be satisfied and you're still not consuming too much fat.)

"No Trans Fat"

Items that are trans fat free contain less than 0.5 grams of trans fats per serving. Trans fats are associated with raising bad cholesterol and lowering good cholesterol... in a few words STAY AWAY! Avoid any item with "hydrogenated" or "partially hydrogenated" in the ingredient list.

"Heart Healthy"

Items that are heart-healthy are low in saturated fat, cholesterol, and sodium and also do not contain any trans fats. They also contain only three grams or less of fat per serving and have at least 0.6 grams of soluble fiber. These products can help you eat right, but don't shut out other choices just because they aren't heart-healthy.

Best bet to really know what you're ingesting? Really learn how to read the nutrition label. Whole Foods, among other grocers, offer free shopping tours and classes to teach smart shopping, read labels, find deals and the like. Take advantage!

For a complete list of the labels mentioned in the Food Labels, Decoded in the Real Simple, March 2008 issue. 
Label image from Cleveland Clinic website.