PNP NUTRITION BASICS: Lesson 8 - Food Labels Deciphered
Whether it’s on a carton of eggs at the grocery store or listed on the menu at your favorite restaurant, terms like “free-range,” “grass-fed,” “natural,” and “organic” are everywhere. Unfortunately, many of these food labels can be confusing or misleading. Understanding what these claims actually mean is a powerful step in making informed choices about the food you eat and where it comes from.
Food marketing often relies on catchy slogans and vague health-related lingo-such as natural, lite, heart-healthy, or made with whole grains, to make products appear more nutritious than they really are. These terms are often unregulated or loosely defined, especially when used on processed or packaged foods.
Below is a list of some of the most common food label terms and what they actually mean. Keep in mind that new food claims emerge regularly, so if you come across an unfamiliar phrase, take the time to research its origin and regulatory meaning before assuming it reflects product quality.
Antibiotic-Free: The following phrases may be seen on food from an animal that was not given antibiotics during its lifetime: “no antibiotics administered,” “raised without antibiotics,” or “antibiotic-free.”
Fair Trade: The “fair trade” label means that farmers and workers in developing countries have received a fair wage and have had decent working conditions while growing and packaging the product.
Free-Range: The terms “free-range” or “free-roaming” are defined by the USDA for egg and poultry production. The label can be used as long as the producers allow the poultry access to the outdoors so they can engage in natural behaviors. It does not necessarily mean that the products are cruelty-free or antibiotic-free. It also does not mean that the animals spend the majority of their time outdoors nor are they given a humane amount of space. Claims are defined by the USDA but are not verified by third-party inspectors.
Cage Free: The term “cage-free” is often used on egg and poultry labels to suggest more humane practices, but in reality, it usually means the animals are not in cages—yet still confined indoors in crowded conditions, with limited or no access to the outdoors.
GMO-Free: Products can be labeled “GMO-Free” if they are produced without being genetically engineered through the use of GMOs (genetically-modified organisms). Genetic engineering involves transferring specific traits or genes from one organism into a different plant or animal.
Grain-Fed: Animals raised on a diet of grain are labeled “grain-fed.” Check the label for “100 Percent Vegetarian Diet” to ensure the animals were given feed containing no animal byproducts.
Grass-Fed: This means the animal was fed grass, rather than grains. They should not be supplemented with grain, animal byproducts, synthetic hormones, or antibiotics to promote growth or prevent disease (although they may have been given antibiotics to treat disease). A “grass-fed” label however doesn’t mean the animal necessarily ate grass its entire life. Some grass-fed cattle are “grain-finished,” which means they ate grains from a feedlot prior to slaughter. Grass-fed, grass finished are preferred.
Healthy: The definition of what qualifies as a “healthy” food on packaging has evolved. The original FDA guidelines from 1994 required foods labeled “healthy” to be low in fat and saturated fat, contain limited amounts of cholesterol and sodium, and provide at least 10% of the Daily Value of certain nutrients such as vitamins A or C, calcium, iron, protein, or fiber. However, in light of modern nutrition science and updated dietary guidelines, the FDA has revised this definition. Under the new criteria, foods must now contain a meaningful amount of at least one recommended food group, such as fruits, vegetables, grains, dairy, or protein and must stay within specific limits for added sugars, saturated fat, and sodium. These changes are designed to help consumers make more informed choices and align food labeling with current understanding of what supports long-term health. NOTE: FOOD MANUFACTURERS HAVE UNTIL FEBRUARY 25, 2028, TO COMPLY WITH THE UPDATED REGULATIONS.
Heritage: A “heritage” label describes a rare and endangered breed of livestock or crop. Heritage animals are prized for their rich taste and usually contain a higher fat content than commercial breeds. These animals are considered purebreds and are a specific breed that is near extinction. Production standards are not required by law, but true heritage farmers use sustainable production methods. This method of production saves animals from extinction and preserves genetic diversity.
Hormone-Free: The USDA has prohibited the use of the term “Hormone-Free,” but animals raised without added growth hormones can be labeled “No Hormones Administered” or “No Added Hormones.” By law, hogs and poultry cannot be given any hormones. If the products are not properly labeled, ask your farmer or butcher to ensure that the meats you are buying are free from hormones.
Natural: Currently, no standards exist for this label except when used on meat and poultry products. USDA guidelines state that “natural” meat and poultry products can only undergo minimal processing and cannot contain artificial colors, flavors, preservatives, or other artificial ingredients. However, “natural” foods are not necessarily sustainable, organic, humanely raised, or free of hormones and antibiotics. In fact, the term may be a mere marketing adjective.
Non-Irradiated: The term “Non-Irradiated” is not required by U.S. food labeling laws, but some manufacturers may choose to include it voluntarily to let consumers know their product hasn’t been exposed to ionizing radiation. The FDA only mandates labeling for foods that have been directly irradiated, requiring them to display a statement like “Treated with radiation” or “Treated by irradiation,” along with the international Radura symbol. However, this labeling requirement doesn’t apply to products that merely contain irradiated ingredients, such as spices. Irradiation is used to kill bacteria, parasites, and other pathogens, extend shelf life, and reduce the risk of foodborne illness without significantly affecting taste or nutritional value. As a result, the term “Non-Irradiated” may appear on some labels as a marketing choice, but it’s not a consistently regulated or standardized term across the food industry.
Pasture-Raised: “Pasture-raised” indicates the animal was raised on a pasture and ate grasses and food found in a pasture, rather than being fattened on grain in a feedlot or barn. Pasturing livestock and poultry is a traditional farming technique that allows animals to be raised in a humane, ecologically sustainable manner. This term is very similar to “grass-fed,” though “pasture-raised” indicates more clearly that the animal was raised outdoors on pasture.
Organic: To be labeled as “organic” in the U.S., agricultural farms and food products must meet strict guidelines set by the USDA and verified by a USDA-accredited independent certifying agency. These standards include:
Prohibiting substances on the land such as synthetic fertilizers and pesticides for at least three years before the first certified organic harvest; and, these substances must continue to be avoided to maintain certification.
Prohibiting the use of genetically modified organisms (GMOs) and ionizing radiation (irradiation).
Employing sustainable practices like soil building, crop rotation, composting, manure management, and natural pest control to preserve long-term soil health.
Providing livestock with year-round outdoor access and access to pasture for grazing during the grazing season.
Prohibiting the routine use of antibiotics and synthetic growth hormones in animals.
Feeding animals a 100% certified organic diet.
Preventing cross-contamination of organic products with non-organic materials during processing, storage, and transport.
Maintaining detailed records of all organic operations to ensure traceability and compliance.
If a product bears the official “USDA Organic” seal, it means that at least 95% of its ingredients (by weight, excluding water and salt) are certified organic. Products made with 70%–94% organic ingredients may use the phrase “made with organic [specific ingredients]” on the front label but cannot display the USDA Organic seal. Items with less than 70% organic content may only identify organic ingredients in the ingredient list or side panel. In addition to the above, organic regulations also prohibit artificial preservatives, colors, flavors, and the use of hydrogenated oils and trans fats.
Transitional: The term “transitional” may appear on food labels to indicate that a farm is in the process of converting from conventional to organic farming practices but hasn’t yet completed the USDA-required three-year transition period. During this time, farmers must avoid prohibited substances and adopt organic methods, but their products can not yet be labeled as fully “organic.” Some organizations offer “Certified Transitional” programs to verify that farms are following organic guidelines during this phase.
While “transitional” is still used, it’s not a standardized or regulated label like “USDA Organic,” and its use may vary depending on the certifying body. It’s also important to note that terms like “pesticide-free” are not interchangeable with “transitional” or “organic,” as organic certification includes broader practices like soil health, biodiversity, and sustainability—not just the absence of pesticides.
Wild Game: Contrary to the label, almost all “wild game” found in restaurants is farm-raised. Farm-raised wild game tends to have a milder flavor than truly wild game.
