Food Labels: Understanding The Hidden Language Of Our Food
By Wendy Becker MSU Extension Roosevelt County Have you ever shopped at the grocery store or convenience store and really looked at your food, not just the food itself but the food labels and what they mean? Sometimes it feels like a foreign language! Maybe you have a recent health condition that requires you to read labels more carefully. Maybe you have a grandparent who needs a “low-fat” diet, or maybe you are striving to eat healthier. We are taught in health class that we should eat healthy, nutritious foods, but what does all this label information mean, and who is responsible for it?
The Food and Drug Administration and the United States Department of Agriculture are responsible for food labeling. According to them, the product name, net quantity, nutrition facts, ingredient list and manufacturing details are required. However, there is some ambiguity in the details, and states have authority over certain labeling requirements. For example, Montana has milk labeling requirements for past-date sales. There is a 132-page dietary document that summarizes this. When we look at food labels, there are many different aspects to consider. There are front, back and side labels. There is nutrition information such as calories and serving size. There are also health claims such as fortified or enriched, allergen information (like nuts or dairy) and even pictures instead of words. Starting back in 1862, Congress began attempting to pass regulations, and Abraham Lincoln helped fundamentally reshape our thinking about food. Several agencies were formed, and the framework for the FDA and USDA began. From then until the 1960s, most food was prepared at home, so labels weren’t examined too closely unless there were specific dietary needs. After that, processed foods became more common, and people wanted more accurate information. Since then, over 13 revisions have been made to labeling regulations.
Deceptive claims began to cloud true health benefits, and in 1984, a campaign involving the Kellogg Company and the National Cancer Institute changed marketing and food labeling dramatically. The campaign claimed that cereal was high in fiber and that there was a link between high fiber consumption and a possible reduction in the risk of certain cancers. This led several companies to begin marketing in a similar way without regulatory action. By 1987, this prompted several government agencies to meet and review food labeling, permitting claims only if certain criteria were met. Over the next few years, meetings among government agencies, consumer groups, the food industry, health professionals and academia resulted in a new proposal. Each of these proposals took years to pass due to regulatory provisions and implementation timelines.
This proposal, introduced in 1990, led to the passage of the Nutrition Labeling and Education Act, which helped pave the way for food claims that are flexible in marketing but also more accurately describe nutrient content. The following year, the FDA approved 26 new food regulations, but these applied only to products under its authority. Meat and poultry products are labeled under the Food Safety and Inspection Service, and alcoholic products are regulated by the Alcohol and Tobacco Tax and Trade Bureau, so new regulations had to align with the NLEA’s provisions. Agencies were given 12 months to publish proposed regulations and 24 months to finalize them, a nearly impossible task considering many of these acts took years to complete.
In 1993, final labeling rules for nutrition content were established, and in 1994, Nutrition Facts panels became required, which is why we see them today. In 2003, trans fat was added to labels, marking the first major change since 1993.
In 2004, the Food Allergy Labeling and Consumer Protection Act required labeling of eight major allergens: peanuts, soybeans, cow’s milk, eggs, fish, shellfish, tree nuts and wheat.
A decade later, in 2014, the FDA proposed updates to serving sizes, calories and added sugars versus naturally occurring sugars. In 2016, a major redesign introduced bold lettering and updated footnotes, with changes taking effect in 2020.
As of 2026, labeling is being reviewed again, with proposed updates including front-of-package labeling that highlights saturated fat, sodium, and sugar levels as low, medium, or high. These changes were proposed on July 25, 2025, with final implementation expected by 2028.
Why was all of this proposed and why keep changing? The statistics are staggering and suggest that poor diets are not improving. Over 63 percent of adults exceed the recommended limit for added sugars, and 77 percent exceed recommended saturated fat limits. Americans are also consuming far too few fruits, vegetables, and whole grains. This imbalance has contributed to obesity, diabetes, heart disease, and certain cancers. Simplified labels aim to reduce confusion and help consumers make healthier choices. Recent studies suggest that these labels can nudge people toward better decisions.
Education campaigns have also helped teach healthy eating. After the 1990 mandate, the Food Pyramid was introduced to educate schools, hospitals, and the public about balanced diets. It was used from 1992 to 2005. Then “MyPyramid” was introduced and used until 2011. From 2011 to 2025, “MyPlate” was the standard. As of Jan. 7, 2026, new dietary guidelines were announced by the USDA and the U.S. Department of Health and Human Services. This 10th edition will remain in effect through 2030. The new campaign, called “Eat Real Food,” depicts an upside- down pyramid and represents a shift in thinking, emphasizing high-quality protein, healthy fats, fruits, and vegetables while limiting highly processed foods, added sugars, and refined carbohydrates.
I haven’t even begun to discuss other elements you might see on a label. These include buzzwords such as organic vs. natural, grass-fed, pasture-raised, GMOs, humanely raised, sustainable, regenerative, gluten-free, and terms like fat-free, low sodium, lean vs. extra lean, high in, good source, fortified or enriched, reduced or less, light and multigrain. Are there clear definitions for all of these claims? Sometimes.
Have I confused you enough? With all the information available to consumers, you might think it would be simple, right? As you can see, an ever-changing agricultural landscape, increasing distance between people and food production, and ongoing government efforts to promote healthy eating have created a labeling frenzy. Maybe someday food will be simple again. For now, follow the new dietary guidelines and just eat real food.
