Food labels provide key information when you’re trying to eat more healthily or have specific nutrition goals.

Always check the serving size. It is a good idea to be mindful of the calories per serving.

Things to Minimize

LIMIT: Saturated fat, sodium & sugars

Saturated Fat – 2g or less

Sodium – 150mg or less

Sugar – 7-10g or less; limit added sugars

INCORPORATE: Fiber & protein

Fiber = the unabsorbed carbohydrate. Fiber is important for appetite control and regularity.

Aim for >2-3g of fiber per serving

Protein helps keep you full and focused

INGREDIENTS LIST

Look for simple, real and minimal ingredient list

More Tips

• For example, when looking at cereal, choose a lower sugar option. If your taste buds are not prepared for less sugar, mix an option with lower sugar with one of your favorites to cut back on sugar and carbs.
• When looking at snack bars, choose one that is 150-200 calories, 10g or more of protein, and 2g of fiber and less than 7-10g of sugar. To know if a food is a whole grain, check the ingredients list; it should be listed first or closest to the top.
• Be sure to look for “No added Salt” or “No Added Sugar” when shopping in the canned section for vegetables and fruit.

Knowing a food's nutrition facts can help you reach your goals.