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Reading Food Labels

As mentioned earlier, frozen and canned items can be convenient and tasty. Just remember to read the labels carefully and keep the following tips in mind:

  • For full frozen meals, always read the label and look for less than 400 total calories, 15 grams of fat, and 800 milligrams of sodium.
  • When choosing soups, avoid the creamy varieties unless you have the option of mixing in your own low-fat milk. Also buy soups that say “reduced-sodium,” “low-sodium,” or “no added salt.” Some nutritious selections include minestrone, garden vegetable, chicken noodle, split pea, tomato rice, Manhattan clam chowder, and the lentil bean combinations.
  • To cut fat, buy sauces that are tomato- or vegetable-based. Check the labels and look for brands that have 3 grams (or less) of fat per serving.
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Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.


August 30, 2014



Keep it hot (or cold)! No one likes cold soup or warm, wilted salad. Use a thermos or ice pack in your child's lunch box to help keep his lunch fresh until it's time to eat.


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