Low-Calorie Shopping List
We live in a fast-moving world. To reduce the time you spend in
the kitchen, you can improve your organization by using a shopping list and
keeping a well-stocked pantry. Shop for quick, low-fat food items, and fill
your kitchen cupboards with a supply of low-calorie basics.
Read labels as you shop. Pay attention to the serving size and the
servings per container. All labels list total calories in a serving size of the
product. Compare the total calories in the product you choose with others
like it; choose the one that is lowest in calories. Below is a sample Nutrition Facts label that
identifies important information.
Sample Cereal Label
Nutrition Facts |
Serving Size |
1 C (53g/1.9 oz) |
Servings Per Container |
About 8 |
Amount
Per Serving |
|
Calories 190 |
Calories from Fat
25 |
|
|
% Daily Value ** |
Total Fat |
3g* |
5% |
Saturated
Fat |
0g |
0% |
Trans Fat |
0g |
|
Cholesterol |
0mg |
0% |
Sodium |
95mg |
4% |
Postassium |
300mg |
9% |
Total Carbohydrate |
36g |
12% |
Dietary
Fiber |
8g |
32% |
Soluble Fiber |
3g |
|
Insoluble Fiber |
5g |
|
Sugars |
13g |
|
Protein |
9g |
14% |
Vitamin A |
|
0% |
Vitamin
C |
|
0% |
Calcium |
|
4% |
Iron |
|
10% |
Phosphorus |
|
10% |
Magnesium |
|
10% |
Copper |
|
8% |
* Amount in Cereal. One half cup of fat
free milk contributes an additional 40 calories, 65mg sodium, 6g total
carbohydrates (6g sugars), and 4g protein.
** Percent Daily Values are based on a
2,000 calorie diet. Your daily values may be higher or lower depending on your
calorie needs:
|
Calories: |
2,000 |
2,500 |
Total Fat |
Less Than |
65g |
80g |
Sat. Fat |
Less Than |
20g |
25g |
Cholesterol |
Less Than |
300mg |
300mg |
Sodium |
Less Than |
2,400mg |
2,400mg |
Potassium |
|
3,500mg |
3,500mg |
Total Carbohydrate |
|
300g |
375g |
Dietary Fiber |
|
25g |
30g |
Protein |
|
50g |
65g |
|
|
Healthy Weight Tip
Prepare a list of the groceries you need ahead of time and stick to the list when you go to the store. This will keep you focused and can help prevent any spur of the moment, high calorie purchases.
Learning From the Label
- First, look at the serving size and number of servings.
- Then, look at calories, total fat, saturated fat, cholesterol, and sodium per serving.
- The "% Daily Value" shows you how much of the recommended amounts the food provides in one serving, if you eat 2,000 calories a day. For example, one serving of this food gives you 5 percent of your total fat recommendation.
- At the bottom of the label, you can see the recommended daily amount for each nutrient for two calorie levels (2,000 and 2,500 calorie diets)
|