FOOD LABELS – tips for choosing healthier food choice

Tip 1: Start with serving size – check out serving size first before looking at specific nutrients
Tip 2 : Opt for “lite” or 5 grams or less of fat/serving
Tip 3: Aim for 3 grams of fiber/15 grams carbohydrate
Tip 4: Aim for less than 6 grams of sugar per serving size

Putting carb and fiber info into action:

• Remember carbohydrate = sugar + starch + fiber

  • Aim for 15 g carb/3 grams fiber; 30 g carb/6 g fiber; 45 g carb/6 g fiber

  • 15-30 grams carb is appropriate for snacks and light breakfast

  • 45-60 grams carb is appropriate for meals

• Total carbs for the day

  • 130 grams of carb/ is minimum daily intake

  • 150 grams of carb/ helps with weight loss in women

  • 180 grams of carb/ helps with weight loss in men

  • Note: very active people without diabetes, may use up to 400 grams of carb/day