1. Food Labels Useless—unless you can read.

2. Step 0 (even before step 1) Serving Size Is the serving size realistic? Is this a snack, a meal, one dish in a meal, or an ingredient in a dish?

3. Step 1 One serving What % of a daily intake is this serving? Divide calories in one serving by 2000 Cal, convert to a %

4. Step 2 Calories from fat How many calories from fat? Divide the calories from fat by the calories in one serving, convert to a %. Is the % greater than 33%?

5. Step 3 Total fat How much total fat? Is the % given less than the % from step 1?

6. Step 4 Types of fat Try to avoid saturated and trans fats. Polyunsaturated fats are OK, in moderation

7. Step 5 Cholesterol Is the % given less than the % from step 1?

8. Step 6 Sodium Is the % given less than the % from step 1?

9. Step 7 Total carbohydrates Grams carbohydrates should be at least twice the grams of total fat.

10. Step 8 Dietary fiber. Fiber will help your colon. Try to get at least 1/10 th of your carbohydrates as fiber.

11. Step 9 Sugars You don’t need much sugar. No more than 1/4 of the total carbohydrates should be sugar

12. Step 10 Proteins You don’t need more than 150 g protein in a day—but meat products often don’t have labels.

13. Step 11 Micronutrients Compare the % given to the % from step 1 If a lot of the vitamins and minerals supply a higher %, the food is nutrient dense Different foods supply different nutrients— eat a variety of foods

14. Step 12 Ingredients Look for sugars—fructose, glucose, sucrose etc. You might want to avoid lots of preservatives, artificial colors, and artificial flavors.