THE SKINNY ON FOOD LABELING

You can read food labels until the cows come home, but do you really know what they mean? This brief guide provides the inside scoop.

NATURAL: While natural food does not contain artificial ingredients, it may contain antibiotics, growth hormones, and other chemicals.

FAT FREE: Sometimes these foods contain as many calories as full-fat foods. In fact, a fat-free food product could have only one gram less fat than a full-fat food product.

FREE RANGE: Animals cannot be contained and must be allowed to roam freely over a large area of open land. However, they only need five minutes of outdoor access to qualify as free range.

CERTIFIED ORGANIC: In reality, up to five percent of ingredients can be nonorganic.

CAGE FREE: This term, usually found on egg cartons, means chickens are not kept in cages. However, they are usually squeezed into a large building— hardly a humane or healthy environment.

GMOS: In July, the House passed a bill keeping states

Know Your Herbs

Herbs are so underestimated because each has a unique, distinct flavor. They can be used in infinite ways, but it helps to think of them in two categories (of course, there are exceptions):

• To be used before and during cooking (the sturdy herbs): rosemary, oregano, thyme, bay leaves, marjoram, lemongrass, etc. from issuing mandatory labeling laws for foods that contain genetically modified organisms, or GMOs. GMOs are artificially manipulated in laboratories through genetic engineering.

NO SUGAR ADDED: It’s important to remember that some foods, such as fruit and cereal, naturally contain sugar.

ZERO TRANS FAT: Foods with this label can actually contain 0.5 grams of fat per serving.

CHOLESTEROL FREE: To be labeled cholesterol-free, food products must contain less than two milligrams per serving. Low-cholesterol products contain 20 milligrams or less per serving.

Sources: gcbl.org/live/food/ healthy-diet/what-do-food-labelsreally-meanhealth.com/health/ gallery/0,,20599288_14,00.html

Take 5 Food For Thought

Some health experts say you should choose food with five or fewer ingredients. In this case, less is more ano, of fresh herbs

• To be used after cooking and for toppings (the fresher herbs): basil, tarragon, chives, cilantro, parsley, chervil, sorrel, dill, mint, etc.

Herb sauces are made up of primarily fresh herbs, an acid, a salt, and a fat. Tons of them exist. You’ve heard of them. You’ve eaten them happily on your steak. These are amazing on grilled proteins, salads, roasted vegetables, or as a marinade.

• Chimichurri = Fresh herbs (usually parsley) + garlic + oregano + red pepper flakes + white wine vinegar + olive oil + S&P

• Salsa Verde = Fresh herbs (usually parsley, basil, tarragon) + lemon zest + garlic + lemon juice + capers + anchovies (optional)

+ red flakes oli

+ red pepper flakes + olive oil + S&P

• Pesto = Fresh herbs (usually basil) + walnuts + pine nuts + garlic + lemon + olive oil + S&P whole30.com**