Generally, you want to limit your intake of sodium, cholesterol (except for the fish), sugars, and saturated fats. Excessive amounts of these cause obesity, hypertension, and lack of energy.
Click on the products to your left and compare the products so you can tell how to determine which foods are good and which are bad.
Generally, you want to take in no more than 15 percent of your allowance of Total Fat per meal. Three times 15 equals 45 percent. If you go to 25 percent, then three times 25 equals 75 percent. In order to help you lose weight, keep your take of saturated fat at a minimum. At the same time, avoid all trans fats, and eat your allowance of polyunsaturated fats and monounsaturated fats.
Everybody is eating way too much sodium. As a guide, use the sodium allowance data to determine how much you're consuming per day. Get it down to 1500 mg or less per day.
To help you lose weight, eat all fresh vegetables, plus canned vegetables with no added salt (low or no sodium), and frozen vegetables with low or no sodium. Check the Nutrition Facts data to be sure.
Also eat three servings of fruits per day, eat some good nuts like almonds, cashews, and walnuts, two servings of whole grain bread with no added high fructose corn syrup, drink only water, decaffinated coffee and and decaf unsweetened tea. Avoid all soda and juices. If you must have a soda, choose a decaf and sugar-free drink.
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