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Step 1
Narrow down healthy items by reading the front of the packaging. Search for key words such as low fat, low cholesterol and high in fiber. Sometimes a green symbol, "sensible solution," can be found on packaging which means it's generally lower in fat and calories.
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Step 2
Flip the package over and assess the nutrition facts label. Focus on the top sections first: serving size and calories.
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Step 3
Size up portions. The serving size can greatly impact how many calories are consumed. For example, cereals generally have a serving size of a 1/2 cup to 1 cup. Unless you measure out the amount each time, chances are you are getting more than one serving when you fill your bowl.
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Step 4
Count calories. Factor in the serving size to determine how many calories would be consumed. Check out the calories from fat percentage also. Foods with a high fat content can pack the weight on.
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Step 5
Assess the nutrients. Start with fat, cholesterol and sodium. These three should be limited in a healthy diet as they are known to contribute to heart disease and even some cancers.
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Step 6
Check the lower part of the label. The power nutrients, high in nutrient benefits, are generally in the lower part of the nutrient section. Dietary fiber, vitamin A, vitamin C, iron and calcium are in this group. If the percents are low or zero for most of these, the item is most likely low in nutrient value.
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Step 7
Keep in mind the percentages on the label are in reference to the "Daily Value" or DV. The United States Food and Drug Administration advises that 5 percent or less is a low nutritional amount and 20 percent or more is a high amount. So if the fat content per serving is 23 percent of your DV, the item is considered high in fat. Even items near the 20 percent mark are generally high in fat.
