Food Labels and Fats

   The picture I am including today is a great example for assessing the value of a product in regard to dietary fat.  Confusion over fat intake has persisted over the years.  Fat is essential – hence the term essential fatty acids.  A significant body of evidence now suggests that it is saturated and trans fat that we should limit in our daily diets (not total fat).  An even stronger body of evidence supports the addition of unsaturated fats and omega three fatty acids (within in your personal calorie requirements). 

   In the past, health educators and nutritionists as well as governmental agencies, have encouraged us to cut fat and focused on total fat.  This was a mistake.  Unfortunately, we did a really good job and it is hard to get people to let go of the notion that all fat is bad.

   Policy impacts more people than education and is easier, but education is what you are going to get today. 

  If you review the label on the right, you will see that the saturated fat amount is minimal.  More importantly this item (and serving size) is a good source of poly and mono unsaturated fats.  It  meets the definition of being low in saturated fat.  The omega 3 fatty acids are not listed here, but this is for a salmon burger.  I highlighted the protein line, but not because Americans or most Westerners are lacking in protein.  This is a source of lean protein.  In perspective, a cheeseburger at McDonalds has 15 g of protein but 6 additional grams of saturated fat.

   Of note, I chose this product because the salmon fillets that I had recently purchased were too lean.  Crazy I know, the label should have been a clue – but the cooking sure was (no grease drippings and very dry).  Salmon is a fatty fish – it is the type of fatty fish we are encouraged to eat.  The label indicated that the 3 oz serving had 0 grams of fat – how so?   You may recall my confusion when my salmon and tilapia labels had the same nutrient content listed…. Apparently, those salmon had been on some kind of diet.  

    This product is better.  Not all salmon fillets are low in fat.  That was a fluke.  Most are higher in fat and calories even than the label I show you here.  However, as long as you are not buying the pre seasoned ones with butter (why do they DO that?), your salmon should be low in saturated fat and moderate in the good fats.