I wonder what the other grocery shoppers were thinking as I parked my cart and intently studied food packages the other day. I pulled my phone from my purse and browsed the Internet, looking for information from food companies to learn about the ingredients.

I am regularly cooking for someone with celiac disease, and that means we need to bypass any ingredients with gluten. The packages that say “gluten free” on the front or back of the box or bottle make it easy.

Even for those who study food professionally, deciphering food labels can be a challenge sometimes. Natural color, artificial color, natural flavoring, modified food starch and vegetable protein, for example, could be derived from wheat and contain gluten protein.

Gluten is not technically an allergen, even though it is associated with wheat. Sometimes you need to be a sleuth to figure it out, and you may need to contact the company either online or by phone.

You can trust the information on food labels, but sometimes advertising can be misleading. Food labels are basically a legal document regulated by the Food and Drug Administration. Meat labeling is regulated by the U.S. Department of Agriculture.

As I pondered a lot of food packages that afternoon, I noted all the terms on the label. Try this quiz to see what you know about the meanings of these terms.

1. For fruits or vegetables to be labeled “organic,” how many years must the soil in which it was grown have no fertilizers or pesticides applied, according to the USDA?

1. 1 year
2. 3 years
3. 5 years
4. 7 years

2. If meat is labeled organic, which is not true, according to the USDA?

1. Animals are fed 100% organic feed or forage.
2. Animals are administered antibiotics.
3. Animals are not administered hormones.
4. Animals are able to graze on pasture land.

3. Which of the following items are required on nearly every food label? Select all that apply.

1. Nutrition label
2. Shelf life notation such as “best by” date
3. Net quantity in ounces and metric measure
4. Name of the manufacturer
5. Health claims

4. What are the most recent items to appear on Nutrition Facts labels?

1. Vitamin D, added sugars and potassium
2. Vitamin C, total sugars and iron
3. Trans fat, total carbohydrate and total sugars
4. Calcium, protein and calories

5. You see the symbol “U” in a circle on a food package. What does that mean?

1. Unpasteurized product – not heated as part of processing
2. Organic Union certification
3. Healthy designation
4. Kosher – conforms to Jewish dietary rules

6. You notice that a food is labeled “low fat.” What percent of the daily value qualifies the food to be labeled “low”?

1. 2%
2. 5%
3. 7%
4. 10%

7. Bonus essay question. Which three items on a Nutrition Facts label should we try to consume less of?

The answers are 1) b; 2) b; 3) c and d; 4) a; 5) d; 6) b; 7) saturated fat, sodium, added sugars.

By the way, if you are cooking for someone with any food intolerance, allergy or autoimmune disorder (such as celiac disease), be a cautious label reader and always do your homework.

Starting with whole ingredients such as fruit allows you to avoid allergens. This recipe naturally contains no gluten. Add a dollop of this topping to yogurt with fresh blueberries and a sprinkle of granola, or add it as a crunchy gluten-free topping for a delicious dessert. 

Strawberry Rhubarb Freezer Jam

4 cups strawberries, chopped
1 cup rhubarb, chopped
1 ½ cups granulated white sugar
1 tablespoon lemon juice

Add all ingredients into a large pot and stir together on high heat until the mixture starts to bubble. Use a potato masher or a fork to mash the fruit to the desired consistency. Next, use a thermometer to bring the temperature to 220 F, stirring every 30 seconds. Remove from heat and scoop or pour into a Mason jar. Allow the mixture to completely cool before storing in the fridge or freezer. Jam can last 3 to 4 weeks in the refrigerator and up to 12 months in the freezer.

Makes fifty 1-tablespoon servings. One serving has 30 calories, 0 grams (g) fat, 0 g protein, 7 g carbohydrates, 0 g fiber and 0 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – July 10, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu