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Choosing Healthy Foods

Aug 31, 2011

Choosing healthy foods


  • Check your labels. It is worth noting the following rules of thumb when checking food packaging:


A Little
A Lot
These amounts or less in 3 1/2 oz of a product, or per serving if a serving is less than 3.5 oz:
These amounts or more in 3 1/2 oz of a product, or per serving if a serving is less than 3.5 oz :
0.07 oz of sugars
0.35 oz of sugars
0.10 oz of fat 0.70 oz of fat
0.035 ozof saturated fat 0.175 oz of saturated fat


For more information on food labels visit the FDA's Nutrition Facts Label Programs and Materials section.
  • Eating out? Have a two course meal only, and go for a fruit-based starter instead of a dessert.
  • Don’ t be fooled! A food that proclaims it’ s 85 per cent fat-free still has  .52 oz   of fat per 3.5 oz - and that’ s pretty high.
  • Fast food favourites - choose a fresh fruit juice instead of a milk shake to cut down fats and sugar.
  • You don’ t need to cut out cakes, chips,  fries and biscuits - but most of us would benefit it we cut them down. Avoid eating them every day.
  • Fish for health! Eat two portions of fish a week, with one portion oil-rich fish (mackerel, sardines or herring). Choose from fresh, frozen or canned