Making Sense of Food Labels

What do labels actually tell us about a food's production? 

It's valuable to know the subtle differences between common food labels, especially when some labels significantly influence prices. Labels may be backed by government oversight, signify inclusion in  independent verification programs, or simply represent marketing ploys.  Know what you're purchasing.

USDA Organic certification indicates: "The food...has been produced through methods that integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used."
(Try Farm Aid's organic knowledge quiz to tests your knowledge of the term "organic".)

USDA Free-range chickens are provided shelter in a building, room, or area with unlimited access to food, fresh water, and continuous access to the outdoors during their production cycle. The outdoor area may or may not be fenced and/or covered with netting-like material. There is no standard for free range beef, pork, or chicken eggs.

USDA Natural meat, poultry, and egg products must be minimally processed and contain no artificial ingredients. However, the natural label does not include any standards regarding farm practices and only applies to processing of meat and egg products. There are no standards or regulations for the labeling of natural food products if they do not contain meat or eggs.

USDA Cage-free poultry is able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle.

USDA Grass-fed animals receive a majority of their nutrients from grass throughout their life, while organic animals’ pasture diet may be supplemented with grain. The grass-fed label does not limit the use of antibiotics, hormones, or pesticides. (The American Grassfed Association, "Certifies beef, bison, dairy, lamb and goat that is fed only on pasture, in addition to being raised without antibiotics, synthetic hormones, confinement and with standards for high animal welfare.")

Pasture-raised. The USDA has not developed a federal definition for pasture-raised products.

Humane. The USDA does not specifically verify humane treatment of animals. (The American Humane Certified program ensures, "Animals raised for dairy, poultry, beef, veal, goat, swine, turkey and bison products are raised in a humane manner.)

No added hormones indicates the cow was not injected with artificial growth hormones. Federal regulations do not permit hormones or steroids to be used in poultry, pork, or goat.  

Animal Welfare Approved. A division of the Animal Welfare Institute certifies family farms when, "Animals are able to behave naturally and be in a state of physical and psychological well-being".

The Fair Trade label is not regulated by the US government, but when certified by Fair Trade USA, "Workers must receive decent wages, housing, health and safety guidelines, the right to join trade unions and child or forced labor is completely prohibited. Crops must also be grown, produced and processed in a manner that supports social, economic and environmental development."

Non GMO - Plants and animals that are not genetically engineered are verified by the non profit, Non GMO Project. Since the USDA does not require labeling, purchasing organic food or unprocessed conventionally grown food, is currently the best ways to avoid GMO.

Understanding the meaning behind food labels ensures that our purchases reflect our personal values.

Good Clean Food

     If you're interested in learning how to navigate food purchases to avoid GMO, HrBGH, herbicides, and antibiotics--or to understand why you should--Good Clean Food by Samuel Epstein, MD, and Beth Leibson can help. The authors document health risks of foods: milk, meat, fruits, vegetables, and processed food. They encourage consumers to prevent cancer and other diseases by shopping carefully. They explain their concerns, give the history as to why changes in our food system have come about, and offer specific shopping suggestions. Stories about specific organization that offer healthy, sustain-ably produced food are highlighted at the end of each chapter. A nutritional chapter on detoxification includes therapies like vitamin-c drip, chelation, juicing, supplement, mediation, yoga, and acupuncture. The appendix lists companies the Cornucopia Institute, a nonprofit farm policy research group, endorses as ecologically sound producer of healthy food. If you're trying to locate healthy food, and avoid the grocery store minefield, this guide can help.