Need Help Decoding That Food Package?

High in antioxidants!” “No trans fats!” “Isoflavone-rich!”

You see these claims on food packaging, but what do they really mean? Here’s a summary of some commonly used terms, from registered dietitian Renee Selby of Lehigh Valley Hospital and Health Network.

Antioxidants - Our bodies contain unstable oxygen molecules (free radicals) that cause cell damage and may lead to heart disease, type 2 diabetes and cancer. Antioxidants—such as beta carotene and vitamins C and E—prevent free radicals from damaging cells. Food sources*: Carrots, broccoli, sweet potatoes, brussels sprouts, red and yellow peppers, citrus fruits, berries, nuts, chocolate, red wine, green tea.

Isoflavones - For some women, these natural chemicals ease symptoms of menopause. Isoflavones also may reduce the risk for heart disease, breast cancer and prostate cancer. Food sources: Soy products such as soy milk, tofu, a variety of whole soy beans, edamame and tempeh.

Phytochemicals - These are the non-nutrient parts of plant foods. Two common examples:

Lutein, which has protective properties for your heart and eyes. (It may prevent macular degeneration and cataracts.)  Food sources:  Carrots, corn, sweet potatoes, squash, tomatoes and dark leafy vegetables.

Lycopene, a phytochemical contained in the red pigment in certain fruits. Lycopene lowers prostate cancer risk. Food sources: Tomatoes, pink grapefruit and watermelon. Eating tomato sauces instead of raw tomatoes helps your body absorb more lycopene.

Omega-3 fatty acids - These nutrients help improve cholesterol and reduce the risk for heart disease, inflammation and blood clots. Food sources: Fatty fish (salmon, sardines, tuna and halibut), walnuts and flaxseed. Follow your doctor’s guidelines for fish consumption if you are pregnant.

Pribiotics - These microorganisms improve digestion and may reduce high blood pressure and allergic reactions. They also prevent antibiotic-induced diarrhea by replenishing the good bacteria needed for digestion. Food sources: Fermented milk products like yogurt, cottage cheese and kefir.

Trans fats (also known as hydrogenated fats)—Trans fats are fatty acids that increase your risk for heart disease by raising triglycerides and LDL (bad) cholesterol and lowering HDL (good) cholesterol. They’re used in many processed foods to extend shelf life. Pay attention to the labels on cookies, margarine and other processed foods, and limit your trans fat consumption.

*While you can buy vitamins and supplements containing many of the nutrients listed here, it’s healthiest to get them directly from food sources.

Want to Know More about reading food labels? Call 610-402-CARE.

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