When shopping, read food labels to make sure you are buying foods that are low in trans and saturated fats and cholesterol, but high in fiber and other essential nutrients. Remember that the labels are based on one serving size. If you eat two servings, you double the calories and the nutrients.
One serving of this chicken pot pie is high in calories and contains almost two-thirds of the suggested daily maximum of saturated fats and 1½ grams of trans fat — both of which contribute to high cholesterol. This one serving also accounts for almost half the daily limit of sodium.
Although the pie provides a good source of fiber, iron and vitamin A, fruits, vegetables and whole grains, which are more filling, can offer comparable levels of fiber without the fat and sodium.
Read the ingredients as well. Ingredients are listed in descending order so that the first listed makes up the largest proportion of the food. Look for hidden sugars — words that end in “ose,” or syrups and honey. Sodium also goes by different names, like monosodium glutamate, or even baking soda. Trans fat is also hidden. Since 2006, food products must list in its nutrition facts the amount of trans fat per serving, but only if one half gram or more. Look for the words “hydrogenated” or “partially hydrogenated” oils — indicators of trans fat.
