80 Part I: Eating Right with Every Bite
Making the label work for you
So what’s the bottom line when comparing similar items and deciding what
to buy?
✓ Know what a portion size is. It may not be the whole bag, muffin, or so
on. This can make a huge difference in how many calories you consume
each day.
✓ Check protein. Eat 15 to 20 grams of protein at each meal. This is about
2 to 3 ounces. Your protein for the day should equal about 30 percent of
your daily calories.
✓ Eat enough carbs. Carbohydrates should equal about 40 to 50 percent
of your daily calories. It may take a while, but the goal is to consume a
minimum of 100 grams a day.
✓ Make sure you get enough fiber. Aim for 25 to 30 grams a day. Good
sources of fiber are 100 percent whole grains, fruits, and vegetables.
✓ Minimize saturated fat and avoid trans fats. If you see the word
hydrogenated in the ingredient list, don’t buy it.
✓ Avoid added sugar. When reading the ingredient list, look for sources
such as high fructose corn syrup, dextrose, sucrose, honey and brown
sugar.
