Navigating the grocery store aisles can often feel like deciphering a complex puzzle, especially when it comes to understanding food labels. While nutrition claims like “low-fat” or “sugar-free” have defined meanings, other information, such as sell-by dates or animal welfare labels, can be less regulated and sometimes downright confusing. In this article, I’ll help you unravel the mysteries of food labels so you can make informed choices during your next grocery trip.
USDA Certified Organic: A Seal of Natural Purity
When you spot the “USDA Certified Organic” label on your favorite fruits and vegetables, it signifies a commitment to natural purity. But the meaning can vary depending on the type of food you’re considering.
For agricultural products like fruits and veggies, being certified organic means that farmers adhere to strict guidelines. They avoid using prohibited substances (generally, anything synthetic) in managing pests, weeds, disease, and soil. Instead, they employ permitted substances and sustainable farming practices like crop rotation and cover crops to promote soil health. Genetically engineered seeds are off the table.
The rules are slightly different for animal products. Livestock destined for “organic” status must consume an organic diet with vitamin and mineral supplements as needed. Both poultry and livestock must have access to outdoor spaces year-round.
Packaged foods, meanwhile, must contain at least 95% certified organic ingredients to sport the USDA Certified Organic label.
Cage-Free or Free-Range Eggs: Eggs-ceptional Transparency
When it comes to egg labels, terms like “cage-free” or “free-range” often puzzle shoppers. The USDA certifies these claims but doesn’t mandate disclosure about hens’ living conditions. Companies opting for USDA certification, however, must pay a fee.
“Cage-free” birds are free to roam within enclosed spaces, access food and water freely, and enjoy perches and nests. Their safety from predators is also ensured.
“Free-range” hens, on the other hand, must have “continuous” outdoor access during their laying cycle, whether through a fence or net-covered enclosure. The specifics can vary by farm.
No Antibiotics Ever: Honesty in Animal Raising
Labels that claim animals are raised without antibiotics come with certain standards. While the government largely relies on companies to self-report animal-raising practices, it considers these claims “special statements” requiring pre-approval.
Companies must provide documentation and third-party certification if applicable. The USDA defines “raised without antibiotics” or similar claims as applying only to animals not given antibiotics through food, water, or direct administration.
Grass-Fed Cattle: A Healthier Choice
The “grass-fed” label on beef implies that the cows were exclusively grass-fed after weaning, with continuous access to pasture throughout the growing season. This natural diet distinguishes grass-fed from “grass-finished,” where animals may have had grain before switching to grass.
Pasture-Raised Poultry or Cattle: A Gray Area
Labels like “pasture-raised,” “free-roaming,” or “meadow-raised” lack standardized USDA definitions. Companies either define these terms themselves or rely on third-party certifiers.
Humane and Sustainable: A Need for Clarity
Terms like “humane” and “sustainable” lack clear definitions, leaving room for interpretation by producers. Organizations like the Animal Welfare Institute are advocating for stricter standards to avoid consumer deception.
Third-Party Certification: Seek Clarity
To truly understand ambiguous labels, visit the brand’s website or look for third-party certification from organizations like American Humane or Global Animal Partnership. These programs have specific standards and review processes that provide valuable insights into the products you’re buying.
Sell-By Dates: Understanding Freshness
Sell-by or “enjoy by” dates are primarily quality indicators, not safety guarantees. Fresh meat and poultry may spoil before these dates. Canned goods can last for years when stored properly, and rice and dried pasta can stay good for about two years. For perishables, like meats, aim to cook or freeze them within two days of purchase.
By demystifying food labels, you can make more informed choices that align with your values and preferences while ensuring the freshness and quality of the products you bring home from the grocery store.
