How to Review The Labels

1. CARBOHYDRATE CONTENT . Low in sugar for snacks and sweets; high in sugar for complex carbs such as pasta, breads, crackers.
TIP: Choose snacks with less than 10grams (g) of sugar per serving. Remember that you also get sugar content from your vital, daily intake of fruits (2-3 fruits/day).

2. PROTEIN CONTENT. The higher the protein content, the better the building or repair of muscle tissue.
TIP: Make sure to get at least 15g of protein (from fish, chicken, or meat) in each meal to meet your daily protein requirement. For carb products like bread or snacks like crackers and bars, look for at least 3g of protein per serving. For dairy items such as milk or choose, look for at least 6g of protein per serving.

3. FAT CONTENT. We chose products less in saturated fat, and as much as possible, less than 5g of fat per serving.
TIP: If a product contains more than 5g per serving, don’t eat too much of it. Rule of thumb is no more than 50g of fat per serving (a tablespoon of oil already contains 15g of fat).

4. SODIUM CONTENT. The lower, the better-less than 500mg per serving so as not to exceed more than the recommended 2,000 mg per day.
TIP: Stay away from foods high in sodium, especially if it’s also high in fat content.

5. FIBER CONTENT. The more grams of fiber per serving, the better.
TIP: Eat 25 to 35g of fiber per day. You can get significant amounts of these from vegetables and whole wheat grains.