Author: Richardson, Kali Toie

Foods to Encourage

Fruits & Vegetables
Fresh
Look for 100% fruit or vegetable juice labels on bottles or cartons
Look for labels on canned, dried, or frozen fruits and vegetables that state they are:
Low sodium
No added sugar (look for fruit that is in lite syrup or 100% juice)

Grains
100% whole grain (wheat, rolled oats, barley, wild rice)
Low-sugar cereals
Whole grain bread and pasta:
Look for the whole grain stamp on the packaging OR
Look for the words “whole” or “whole grain” listed as the first ingredient

Protein
Eggs
Nuts, seeds, bagged beans, and bagged lentils that have nothing added
Look for labels on canned beans, meat, poultry, and seafood that state they are:
Low sodium
Low fat
Look for labels on nuts and seeds that state they are:
Low sodium
Low sugar
Low fat

Dairy
Unflavored/unsweetened low-fat milk (1%), non-fat milk (skim), or yogurt
Flavored non-fat (skim) milk and yogurt
Unsweetened milk substitutes (soy milk, almond milk, cashew milk, etc.)
Look for low-fat labels on cheese
Look for labels on flavored milk, milk substitutes, and yogurt that state they are:
Low sugar
Low fat

Specific Label & Ingredient Criteria

Fruits & Vegetables
Sodium should remain below 230 mg
Fruit should be in a lite syrup, 100% Juice, or less than 12 grams of sugar

Grains
Sodium should remain below 230 mg
Saturated fat should remain below 2 grams
Trans fat should remain at 0 grams

Protein
Sodium should remain below 230 mg
Saturated fat should remain below 2 grams
Trans fat should remain at 0 Grams
Sugar should remain below 4 grams per 2 tablespoon serving

Dairy
Sodium should remain below 480 mg
Saturated fat should remain below 3 grams
Trans fat should remain at 0 grams
Total sugar should remain below 22 grams for milk and 30 grams for yogurt

Tips on How to Read a Nutrition Label

1. Look at Serving size
2. Check amount of calories
3. Limit nutrients indicated in yellow

4. Get enough of fiber, vitamin A & C, Calcium, and Iron
5. Check percentage of Daily Value