Examples of Labels

Disclaimer: The following article uses photos actual package labels of some popular processed foods and diet products. Neither endorsement nor condemnation of any particular brand is intended. The brands chosen for discussion are representative of similar products in the same category. The aim is to point out data to look for when shopping for convenience food products.

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The percentages of daily value are based on the chart at the bottom of the nutrition panel. Dieters should aim for about 1500 calories per day to achieve their desired “set point” weight, then gradually increase to 2000 calories.

The daily allowance shown of 300g carbs is an antiquated total from the 1950’s. Carbs convert to sugar in the body, so dieters should severely limit carb intake. Low carb dieters start with 25grams (25g) of carbohydrates (carbs) per day until reaching their set point, then gradually increase to 70g of carbs per day.

Too much sodium puts a strain on the kidneys to filter it out. Consume no more than 1500 mg per day for ages 19 to 50, no more than 1300 mg daily for ages 50 to 70, and 1200 mg maximum for those over 70. Restrict your intake even further if you have high blood pressure or diabetes.

When hunger pangs strike between meals, it may be that your body is craving water, not food. Drink 8 oz of pure spring water. In 20 minutes, if you still feel hungry, only then consider eating solid food.

Those sincerely seeking a long term, healthy lifestyle should first commit to give up candies, pastries, and desserts with their empty, non-nutritive calories. Diet products that perpetuate the sweet tooth habit should be avoided.

The following products are arranged in the order: breakfast, lunch/dinner meal, snacks, and desserts. Each photo is accompanied by commentary to assist the reader in evaluating other food labels. Some photo files are large. Computer users with dial-up modems may experience delays in file transfer.

Corn flakes

V8 juice

Lean Cuisine (chicken marsala)

South Beach (chicken basilico)

Healthy Choice (beef with gravy)

WeightWatchers (lasagna)

Lean Cuisine (baked fish)