There are probably more than 15,000 food choices at your local supermarket – each one with a label that is bright, inviting, and says “buy me.” What choices should you make? Which foods are good for you, and which aren’t?
If you want to make healthy choices, read labels carefully.
- Watch for saturated fat and trans fat. If they are present, they must be listed on all labels.
- Watch for excess sugars. Fructose, sucrose, lactose, molasses, and honey are all sugars. Ingredients are listed in the order of their predominance in the product.
- Watch for excess calories. Most of us need between 1,500 calories (if we are small and inactive) and 2,800 calories (if we are larger and very active) a day.
- Choose foods with few or no additives or artificial sweeteners whenever possible. Vitamin and mineral additives can be beneficial, however. Organically grown food is always best.
Here are a few suggestions for lower calorie, lower fat and higher nutrition choices.
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Instead of...
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Choose...
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High-fat dairy products such as whole milk, yogurt, sour cream, cheese, cottage cheese, and butter
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Low-fat or non-fat dairy products such as skim milk, fat-free yogurt (instead of sour cream), and margarine with no trans fats
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Potato chips, roasted nuts, tortilla chips, pork rinds, sour cream dips, buttered popcorn, dips, cheese balls, and high-fat crackers
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Dry roasted nuts, oven baked tortilla chips, pretzels, air-popped popcorn, vegetables, fat-free crackers, and salsa
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Premium ice cream, frozen yogurt, whipped cream, fudge toppings, chocolate chip cookies, and candy bars
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Fresh fruit, fruit sherbet, low-fat or fat-free frozen yogurt and ice cream, frozen juice bars, vanilla wafers, hard candy, and mints
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High-fat cuts of lamb, beef, and pork
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Tenderloin of lamb and pork and beef cut from the round
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Sandwich meats, sausages, hot dogs, processed cheese spreads, high-fat salad dressings, potato and macaroni salad with mayonnaise, and shredded cheese toppings
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Chicken or turkey lunch meats, fresh fruit bowls, salad dressings made from vinegar and oil, and sausage and hot dogs made from chicken or turkey or tofu
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Breakfast pastries, croissants, buttered toast, and donuts
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Bagel, toast with unsweetened fruit puree, low-fat muffins, low-fat scones, and oatmeal
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Frying or deep frying adds unneeded fat and calories to foods. Bake, microwave, or steam foods to preserve nutrients and limit calories. |
