Note:  The following post was adapted from an article from Prevention.com.

Key #1:  Check the serving size.  Just because it is a 100 calorie snack doesn’t mean you should have 4 servings.  Be especially diligent with bottled beverages.  Many bottled beverages contain 2-3 servings.  For instance, quenching thirst with a Snapple means you’ll consume 300 calories and 69 g of sugar. If you’re trying to lose weight, don’t drink your calories; choose water instead and occasionally splurge on a flavored beverage. 

Key #2:  Limit bad fats.  You should look for products with zero trans fat and low saturated fat.  A woman on a 1,600-calorie diet should not exceed more than 13 g daily. We love our potato chips, but chips are very high in saturated fats. Opt for whole grain chips instead.  I especially like Sun Chips in the French Onion or Harvest Cheddar flavors.

Key #3:  Pick low sodium.  Most Americans have far too much sodium in their diets and as much as 75% of it comes from processed foods. Full meals shouldn’t exceed 500 mg; keep your daily intake to about 2,000 mg.  Consider the pretzel, a yummy, salty snack that most perceive as being somewhat healthy.  Two large sourdough pretzels contain about 480 mg. of sodium.  Choose no-salt pretzels or brush off most of the salt from the regular kind.

Key #4:  Fill up on fiber.  Foods containing 3g or more can help reduce appetite and cholesterol.  Just a 1/2-cup serving of Kellogg’s All-Bran cereal for breakfast starts your day with 10 g of fiber!

Key #5:  Go beyond sugar grams.  Some healthy foods, like yogurt, are deceptively high in natural sugar.  Make sure the ingredients don’t contain added sweeteners or high fructose corn syrup.  Choose brands that have 30 g of sugar or less.  I’m a big fan of Yoplait light – especially the “Thick & Creamy” versions.  Key Lime Pie is my favorite and comes in at about 14g of sugar!

Do you have any tried and true healthy eating habits?  Do share, we’d love to hear from you!