Bread Aisle: Looking for whole-wheat bread or crackers listing whole-wheat flour as the first ingredient. Choose corn or whole-wheat tortillas.
Pasta, cereals and rice: Select pasta, brown rice and rolled oats made with whole-wheat flour.
Produce aisle: Load your cart with plenty of fresh fruits and vegetables in season.
Canned food aisle: Select fruit canned in water or juice, vegetable juices, tomato sauce, low-fat refried beans, natural peanut butter and tuna canned in water.
Dairy aisle: Choose skim or 1 % milk, low-fat or fat-free yogurt, and natural cheese with 3 grams of fat or less per serving.
Poultry, fish and meat aisle: look for 93 percent lean or leaner chicken, turkey, fish and ground meats. Limit red meat, and choose lean red meat cuts, such as loin and tenderloin.
Snack aisle: Select microwave light popcorn, unsalted or lightly salted nuts, baked tortilla or potato chips, salsa and sparkling water.
Frozen food aisle: Choose unbreaded frozen chicken breast or fish, vegetables burgers, plain frozen vegetables, and low fat or fat-free yogurt or ice-cream.
Food labels decoded
Do you know what to look for on a food label? Taking the time to check nutrition information on food labels can be like reading the Greek alphabet. Making healthy food choices is not easy if you don’t how to choose wisely. Use this Food Label decoder cheat sheet to help you make healthy choices.
Organic: Items that are 100% organic are certified to have been produced using only methods thought to be good for the earth.
0 grams trans fat: The food contains less than 0.5 gram of trans fat per serving. Avoid any product with “hydrogenated” or “partially hydrogenated” in the ingredient list.
Heart Healthy: These foods are low in sodium, saturated fat and cholesterol. They have no trans fats and at least 0.6 gram of soluble fiber. Eating foods labeled “heart-healthy” doesn’t automatically lower your risk of heart disease. Many of the heart-healthiest foods, like legumes and fruit, bear no label at all.
Low-Carb: There’s no standard definition for this term, so it means very little. Manufacturers often replace those “missing carbs” with high-fat ingredients (such as nuts) or artificial sweetners, so sometimes low-carb foods have just as many if not more, calories as foods that are not low carb.
100 percent natural: These products don’t contain artificial colors, flavors, or preservatives and have no synthetic ingredients. Just because something is natural does not mean it is good for you. It can still have loads of sugar, fat, or calories. Check the nutrition list closely.