Serving size Calories

Calories from fat Total fat

Saturated fat Cholesterol

Sodium Total

carbohydrates Sugar fiber

Protein Percent daily

values Recommended

daily values Ingredients

Nutrient Value

Total fat 65 grams

Saturated fat 20 grams

Cholesterol 300 mg

Sodium 2,300 mg

Potassium 3,500 mg

Carbohydrate 300 grams

Fiber 25 grams

Protein 50 grams

Vitamin A 5,000 IU

Vitamin C 60 mg

Calcium 1,000 mg

Nutrient Value

Iron 18 mg

Vitamin D 400 IU

Vitamin E 30 IU

Vitamin K 80 micrograms

Based on 2,000 calories / day

Fruits / Veggies In season = cheaperCome in convenient packages nowCheck label on frozen or canned for:

Added salt and added sugar

Whole grainsTry to get at least 2 grams of fiber per slice

for breadsCheck added sugar and salt in cereals

USDA grades meats according to fat content and texturePrime = highest fat (most tender & juicy)Choice = moderately fattySelect = leanest

Lean meats provide High quality protein Iron B vitamins

Leanest choice for beef: Top round, tenderloin, sirloin, ground beef

(extra lean), round tip. Leanest lamb and veal:

Leg of lamb, lamb roast, veal roast, veal cutlut

Poultry: One of the leanest proteins (without the skin) Leanest choices:

Skinless chicken breast, white meat turkey breast, ground chicken or turkey, duck and pheasant

Almost anything is healthy!Fresh fish has no fishy smell.

Fish has polyunsaturated fats Heart-healthy!

Leanest choices:Cod, flounder, sea bass, halibut, red

snapper, shellfish, perch, tuna, mollusks

Plain air-popped popcornLight or reduced-fat microwave popcorn

Low fat granola bars Oat bran pretzels and baked chips Animal crackers, graham crackers Raisins, dried fruit (with no added

sugar) Soy crisps

Low-fat options (check for added salt)Ketsup, mustard, lemon juice, low-sugar

fruit spreads, Worcestershire sauce, soy sauce, cocktail sauce, teriyaki sauce, chutney, balsamic vinegar, salsa, barbecue sauce.

A serving of fruits and veggies – Raw = size of a fist.½ cup of cooked veggies – rounded handful.

A serving of meat = a deck of cards.

¼ dried fruit or nuts =

½ cup of ice cream –

One teaspoon of peanut butter =