Inaccurate Calorie Labeling? Buyer Beware!
As many of you already know, the prevalence of obesity in the United States has risen quite dramatically in the past 30 years which is attributed by (but not only to) an increase in overall energy intake. In other words, more calories going in and not as many calories are going out or being expended to make up for this increased consumption. To try and combat this, many people are turning to commercially prepared foods from restaurants and super markets that claim to be lower in calories and clearly state their energy content on the label or on the menu to help individuals self-monitor their food intake. Due to their convenience, and a society that is trying to be more health conscious while on a busy schedule, demand for these products have increased. Large franchise restaurants (Ruby Tuesday, P.F. Chang’s, McDonald’s, etc.) and convenient meals from the grocery store (Lean Cuisine, South Beach, Weight Watchers, etc.) are more than willing to oblige them by offering “low calorie” or “reduced calorie” meals. However, in restaurants offering information regarding energy content to its customers, it is done so without any oversight or required verifications that prove what they say is accurate.
In a recent study analyzing the content of 29 quick serve and sit down restaurant foods and 10 frozen meals bought from local grocery stores, the measured calorie content was on average 18% higher than what was stated for the restaurant foods, and 8% higher with the frozen meals. Some of the individual meals were even as high as 200% of stated energy content. Many restaurants also offer free side dishes that come with their meals as well and when you add those into the mix it brings the actual energy content up to 245% of what was stated for that entree. The most discrepancies were found in carbohydrate rich foods, salads, and desserts. The food that was to be measured had to meet three criteria in order to qualify; contain less than 500 calories, be a typical American food, and being among the lowest calorically dense meals on the menu. Eight percent and 18% higher on average than stated may not seem like much, but for someone trying to maintain or lose body fat it can make a major difference in their body composition because they end up eating more than they think they are.
In another study conducted at Tufts University School of Nutrition in Boston, Massachusetts, 269 food items from national fast food restaurants and sit-down chain restaurants were measured against their stated energy contents. On average, most of the items measured only 10 calories higher than what had been stated as their energy content which can be viewed as being in compliance with the stated energy content of the item. However, 19% of the food items were at least 100 calories more than what had been listed. One item even contained 1,000 calories more than what had been claimed. They also found that the lower calorie items at sit-down restaurants tended to have more calories than what was listed and fast food items measurements were closer to what had been claimed. This can be related to the quality control of fast food items in that they are made and portioned out in a factory by machinery, while in sit-down restaurants the food is usually prepared and portioned out by workers on-site leaving room for error in the process.
If the discrepancies between stated and actual energy content of these fast food restaurants, sit-down restaurant chains, and frozen meals are accurate and widespread, they are likely to substantially impede the efforts of those trying to control their weight by keeping track of their energy intake. This also means that the required energy information on packaging may not help improve dietary intake if foods that are advertised as being “low calorie” or “reduced calorie” actually contain more energy than what is stated, now leaving many busy Americans who are trying to control their weight in a bind with dwindling options that are feasible for them.
Summary:
• The caloric content of commercially prepared foods and convenience foods may underreport their given calories per serving.
• In restaurants offering information regarding energy content to its customers, it is done so without any oversight or required verifications that prove what they say is accurate.
• The most discrepancies were found in carbohydrate rich foods, salads, and desserts.
• For individuals trying to maintain or lose body fat, inaccurate calorie labeling can make a major difference in body composition outcomes.
Our Recommendations:
• Limit prepackaged foods. In general, it’s best to limit the consumption of prepackaged and commercially prepared foods as they are typically high in sodium and usually contain additives and preservatives.
• Plan ahead. If you eat most of your meals and snacks on-the-go, or just need that convenience factor, take a day to plan your meals and snacks for the week.
• Take out the guesswork. For snacks, take zip lock bags and fill them with your pre-proportioned foods so you’ll automatically know the calorie content for each of them.
• Keep track to stay on track. Be in tune with thyself. By taking body composition measurements every two weeks, you’ll be more likely to accomplish the body composition changes you desire. If you notice that things aren’t moving in the right direction, then it’s best to reassess your diet to see if there could be any culprits. If you are looking to maintain your current weight, we recommend updating measurements once a month so nothing can sneak pass you!
By- Stephen Brandis, CSCS and Kimberly Ancira, MS, CPT
Sources:
Urban, L. E. (2010, January). The Accuracy of Stated Energy Contents of Reduced-Energy, Commercially Prepared Foods. Journal of the American Dietetic Association, 110(1), 116-123.
