Read the label! Remember that everyone's nutritional needs are different. Consider reading both the nutrition facts and the list of ingredients. See How to Read Nutrition Facts on Food Labels for more information. Some consumers, for example, are very concerned about avoiding high-fructose corn syrup.
Choose foods with good fats. Cutting fat will certainly help you cut calories, but make sure that you are getting enough of the good fats, such as monounsaturated fats and essential fatty acids, including omega-3 and omega-6 fatty acids. Olive oil, canola oil, fatty fish, nuts, seeds, and legumes are sources of good fats that may benefit lipid profiles. Low-fat peanut butter (such as Better ‘n Peanut Butter) gives you fewer calories, but you miss out on good fats. Bad fats include long-chain saturated fatty acids and trans fat.
Look at protein content. Some people are not getting enough protein; some people are getting too much. Protein helps build muscles, repair cells, and form hormones, such as thyroxine from tyrosine or serotonin from tryptophan. Athletes need a high protein intake to maintain their bodies. Unfortunately, too much protein is hard on the kidneys.
Prefer complex carbohydrates to simple, and prefer whole grains to refined. Complex carbohydrates are starches and take more effort to break down than simple carbohydrates (a.k.a. sugars), stabilizing your blood sugar. Whole grains help keep your blood sugar more stable than refined carbohydrates. Athletes consume carbohydrates for energy; they call it “carb loading.” Carbohydrates are the body’s principal source of energy, but if you choose to follow a low-carbohydrate diet, fats and proteins can also be used for energy
Look at fiber content. Fiber is a carbohydrate that is incompletely absorbed and can be divided into soluble and insoluble types. The average person gets only about half of the fiber that he needs. A few people have digestive disorders and need to cut fiber, especially insoluble fiber. Soluble fiber dissolves in water and forms a gel that soothes the intestines.
Look for added sugars. Some healthful foods, such as yogurt and spaghetti sauce, can be quite high in sugar, so look at the sugar content in Nutrition Facts. Remember that many foods contain at least a couple of grams of sugar naturally, so you should also check the ingredients. Sugar goes by many names, including corn syrup and dextrose.
