Mexican Front-of-Package Food Labels: What Does ‘3 Sellos’ Mean?
Key takeaways:
In Mexico and other Latin American countries, some food products have front-of-package warning labels. They say: “exceso azúcares,” “exceso sodio,” and “exceso calorías.”
These labels mean that the food has exceeded the amount of sugar, salt, or calories that are considered healthy.
You can use the information on food labels, such as daily values and ingredient lists, to make healthier food choices.
If you buy Mexican food products, you may have noticed food labels on the front of packages. They’re shaped like stop signs and have black with white lettering. They say “exceso azúcares,” “exceso sodio,” and “exceso calorías.” If the seal reads “3 sellos,” the item exceeds the limits of three components, such as sugars, sodium, and saturated fats.
Other Latin American countries, like Chile, Colombia, and Perú, have adopted similar warning labels, but with alternative text, such as “alto en azúcar,” “alto en sodio,” and “alto en calorías.” Regardless of the wording, their aim is the same: To warn consumers when a product exceeds nutritional limits for sugar, sodium, or calories.
What does ‘exceso calorías’ mean?
A label that says “exceso calorías” means that the product exceeds a threshold of calories. These thresholds are:
More than 275 calories per 100 g of solid product
More than 70 total calories, or more than 10 calories of added sugars per 100 mL of liquid product
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You’re likely to find this label on products like:
Candy bars
Pastries
Cookies
Sodas
Sugary cereals
Mayonnaise
Diets with excessively high calories can put you at risk for obesity, heart disease, Type 2 diabetes, and certain cancers. Everyone has unique nutritional needs, and not all calories are created equal. For example, ultra-processed foods tend to be high in “empty calories.”
But, on average, women should eat 2,000 calories a day, and men should eat 2,500 calories a day to maintain their weight.
For optimal health, these calories should come from:
Fruits and vegetables
Calcium-rich foods that are low-fat or fat-free, such as low-fat milk and fat-free yogurt
Lean meats, poultry, and seafood
Unsalted or lightly salted nuts and seeds
Legumes like peas and beans
Whole grains
Healthy fats (monounsaturated and polyunsaturated fats)
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What does ‘exceso sodio’ mean?
Products high in sodium have the label “exceso sodio.” This means that the item exceeds the following limits for sodium:
300 mg per 100 g of solid product or 100 mL of liquid product
45 mg per 100 mL of calorie-free beverages
You may see the “exceso sodio” label on products, such as:
Chips
Nuts
Seasonings
Canned or packaged soups
Canned sauces, like hot sauce or enchilada sauce
While your body needs a small amount of sodium to work properly, too much sodium can harm your health. It can raise your blood pressure and increase your risk for heart disease and stroke.
The FDA recommends less than 2,300 mg of sodium a day.
What does ‘exceso azúcares’ mean?
“Exceso azúcares” is the label for a food or beverage with an excess of sugar. Sugar thresholds are:
10% of total calories from added sugars per 100 g of solid foods
10% total calories from added sugars per 100 mL of liquid product
Products that exceed sugar thresholds include:
Ice cream
Sugary cereals
Animal crackers
Tropical-flavored sodas
Muffins
Too much sugar in your diet can lead to weight gain and chronic conditions, such as obesity, Type 2 diabetes, and heart disease.
According to the Dietary Guidelines for Americans, people older than 2 years should get less than 10% of their total daily calories from sugar.
Tips to read food labels
Food labels can help you make healthier choices. Portion sizes and nutrition data are calculated differently on food labels around the world. So, if you like buying packaged foods from other countries, you’ll want to pay close attention to their labels.
One thing that may help people in the U.S. make healthier choices in the future is a new FDA proposal. The FDA is considering standardized front-of-package warning labels on products made in the U.S. These labels will help consumers quickly and easily identify healthy versus unhealthy foods.
In the meantime, it’s important for you to know how to read food labels. Here are some things to look for to help guide your decisions.
Food product dates
Here’s what some food product dates mean:
“Sell by” tells a store how long they should keep an item on their shelves.
“Use by” is the last date recommended for you to use the product while at peak quality. It’s not a safety date, except for infant formula.
"Best if used by/before" indicates when a product will taste best.
“Freeze by” tells when a product should be frozen to maintain the best quality.
Nutrition labels
Check out the nutrition label for:
Serving size
Calories per serving
Amount of fat and cholesterol
Amount of carbohydrates broken down by sugars and fiber
Amount of protein, vitamin D, calcium, iron, and potassium
Ingredient lists
Look over the ingredient list. It lists the ingredients used in the greatest amount first, followed by those in smaller amounts in descending order.
Specific food terms
Food products use all kinds of terms to describe their contents. Here are some commonly used food terms:
“Free,” as in “fat free” or “sugar free,” means the product contains little to none of that nutrient.
“Light” can mean a product is lower in fat, calories, or sodium.
“Low,” as in “low fat” or “low carb,” is a food that can be eaten often without the risk of consuming more than the recommended amount.
“Reduced,” as in “reduced fat,” means 25% of a component has been removed.
“Multigrain” items (breads, crackers, pastas) are produced with more than one grain.
“Organic” foods are products that follow U.S. regulations for factors like soil quality, pest control, and the use of additives.
Percentages of daily values (DV)
The percentages of daily values (DV) is on the right side of the nutrition facts label. You can add these up to see if you’re eating a nutrient in excess, like too much sodium.
The bottom line
Warning labels that include “exceso azúcares,” “exceso sodio,” and “exceso calorías” are now on packaged and processed Mexican foods and beverages. These labels warn consumers about products that are high in sugar, salt, and calories. That’s important because too much sugar and salt and too many calories can lead to weight gain, and chronic conditions like heart disease and Type 2 diabetes.
Food labels contain helpful information, such as total calories per serving, sell-by dates, and nutrition data. Taking a few minutes to read labels can help you make healthier food choices to benefit your overall health.
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References
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