Yeah, Portion Control
Use the serving size and servings per container listed on the top of the nutrition facts table to eat correct portions of foods. Measure out the suggested serving, or roughly divide the contents of the container by the number of servings listed to determine a serving size. Eating recommended amounts limits intake of total calories and nutrients such as fats and carbohydrates, which may cause weight gain.
Count Calories
Track your calorie intake by paying attention to the total calories and number of calories from fat listed on the nutrition label. For snacks, opt for low-calorie or moderate-calorie foods that provide about 40 or 100 calories per serving, respectively. Consume high-calorie foods that are more than 400 calories per serving judiciously, as they will contribute significantly toward total calorie intake. For healthy eating, avoid foods in which fats supply a large portion of total calories.
Monitor Total Fat Intake
Many baked products and processed foods contain fat that may not be visible but contributes to total calorie intake. To limit fat intake, pick foods that contain small amounts of total fat. Whenever possible, choose foods that contain unsaturated fats, as you need small quantities of these healthy fats to maintain health.
Eliminate Trans Fat
Trans fats, the man-made fats present in foods such as cookies and chips, can increase risk of heart attack and stroke by increasing levels of low-density lipoproteins or LDL. Avoid foods that contain trans fats or that list partially hydrogenated fat among the ingredients.
Decrease Cholesterol and Saturated Fat Intake
Cholesterol and saturated fats are two nutrients that can increase your risk of heart disease. Make healthy food choices by choosing foods in which cholesterol and saturated fats are absent or present in small amounts.
Reduce Salt Intake
Use the nutrition facts panel to decrease your intake of salt, a nutrient that can cause high blood pressure. Processed and canned foods often contain salt in large quantities. The best practice is to read food labels while shopping and only buying foods that contain little or no salt.
Eat Foods With Fiber
Adequate fiber intake is necessary for maintaining a healthy digestive system and even prevents some cancers. Choose breakfast cereals that contain more fiber than sugar, whole-grain breads instead of white bread and juices that contain pulp; eat fresh fruits to meet your needs of this essential nutrient.
Get Your Vitamins and Minerals
All food labels list percent daily value of calcium, iron and vitamins A and C. To meet requirements, select foods that provide 20 percent or more of the daily value of these vitamins and minerals.
Estimate Nutrient Intake
A footnote on the nutrition label lists the percent daily value of some nutrients based on a 2,000- or 2,500-calorie diet required by an average American. Although individual calorie intakes may be more or less than those listed, use the percent daily value section to determine approximate nutrient intake.
Eat Healthy Foods
A quick glance at the ingredient list can help you choose healthy foods. Foods that have a long list of ingredients usually contain chemical preservatives and are not as healthy as foods with a short list of familiar-sounding ingredients. Additionally, avoid foods that contain high fructose corn syrup and added sugars, as they contribute to total calorie intake.
hope this helps :D
