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by Freda Coetzee

3 Diet Tips to Prevent Heart Disease

The incidence of obesity continues unabated at epidemic levels as people suffer from a wide array of degenerative diseases including heart disease which kills more people than any other affliction. New researched showed that westerners consumed 331 more calories a day in 2013 compared to thirty years ago. Those additional calories translate to an additional 2,317 added calories each week which packs on roughly 15kg of deadly body fat each year. Luckily there are diet tips to prevent heart disease. Excess Body Weight Directly Leads to Heart Disease The risk of heart disease rises in direct proportion to weight gain. The results of a study in the European Heart Journal conclude that even moderate increases in weight are strongly associated with increased risk of coronary death and heart attack. In fact, a 5% increase in body weight is enough to tip the scales toward cardiovascular disease in large part due to the metabolic response of chemical messengers released by stored fat and lipid dysfunction. The body has an amazing capacity to heal itself and reverse the negative effects of a lifetime of poor dietary habits, as any amount of weight loss will slowly bring about disease reversal and lower the risk of suffering a cardiac event. You can incorporate the following healthy tips into your lifestyle to assist weight loss and prevent heart disease. Tip 1: Increase Dietary Calcium to Boost Weight Loss Efforts The results of a study published in the American Journal of Clinical Nutrition shows that those individuals with the highest intake of calcium from dairy products experienced an average 5kg weight loss over a 2 year period. Study participants consumed 600 mg of calcium from dairy sources which is equivalent to a 350ml glass of milk. It’s important to note that the calcium did not come from supplements which are difficult for the body to absorb. Be sure to supplement with Vitamin K which helps usher calcium out of the blood so it doesn’t become deadly heart clogging plaque. Tip 2: Supplement with Vitamin D to Reduce Inflammation This study also found that as weight increased, levels of Vitamin D circulating in the blood were reduced. This is because Vitamin D becomes stored in body fat, and excess fat means that more Vitamin D is locked away and unavailable to perform critical anti-inflammatory and immune system functions. Vitamin D is a catalyst in the weight loss process as it reduces inflammation caused by excess fat and helps to inhibit the release of chemical messengers such as cortisol which keep you from losing weight. Vitamin D deficiency is implicated in the dramatic rise in coronary artery disease, as it has been shown to lower blood pressure and stabilize plaque so it doesn’t rupture. Tip 3: Stabilize Blood Sugar through Natural Diet Blood sugar spikes caused by a diet high in processed carbohydrates leads to obesity and heart disease. Wild changes in blood sugar after every meal cause metabolic imbalance and high levels of triglycerides in the blood which the body must convert to fat for storage. You can get off this roller coaster and begin to see quick weight loss results by slowly cutting refined carbs from your diet. If your food comes in a cardboard box, can or other man made container, it shouldn’t be part of your diet. Eat plenty of vegetables, nuts, seeds and lean proteins in their natural form to keep blood sugar under control. You can reverse plaque which has been slowly developing in your arteries over the course of decades, as you watch those excess pounds disappear. The incidence of obesity continues unabated at epidemic levels as people suffer from a wide array of degenerative diseases including heart disease which kills more people than any other affliction. New researched showed that westerners consumed 331 more calories a day in 2013 compared to thirty years ago. Those additional calories translate to an additional 2,317 added calories each week which packs on roughly 15kg of deadly body fat each year. Luckily there are diet tips to prevent heart disease. Excess Body Weight Directly Leads to Heart Disease The risk of heart disease rises in direct proportion to weight gain. The results of a study in the European Heart Journal conclude that even moderate increases in weight are strongly associated with increased risk of coronary death and heart attack. In fact, a 5% increase in body weight is enough to tip the scales toward cardiovascular disease in large part due to the metabolic response of chemical messengers released by stored fat and lipid dysfunction. The body has an amazing capacity to heal itself and reverse the negative effects of a lifetime of poor dietary habits, as any amount of weight loss will slowly bring about disease reversal and lower the risk of suffering a cardiac event. You can incorporate the following healthy tips into your lifestyle to assist weight loss and prevent heart disease. Tip 1: Increase Dietary Calcium to Boost Weight Loss Efforts The results of a study published in the American Journal of Clinical Nutrition shows that those individuals with the highest intake of calcium from dairy products experienced an average 5kg weight loss over a 2 year period. Study participants consumed 600 mg of calcium from dairy sources which is equivalent to a 350ml glass of milk. It’s important to note that the calcium did not come from supplements which are difficult for the body to absorb. Be sure to supplement with Vitamin K which helps usher calcium out of the blood so it doesn’t become deadly heart clogging plaque. Tip 2: Supplement with Vitamin D to Reduce Inflammation This study also found that as weight increased, levels of Vitamin D circulating in the blood were reduced. This is because Vitamin D becomes stored in body fat, and excess fat means that more Vitamin D is locked away and unavailable to perform critical anti-inflammatory and immune system functions. Vitamin D is a catalyst in the weight loss process as it reduces inflammation caused by excess fat and helps to inhibit the release of chemical messengers such as cortisol which keep you from losing weight. Vitamin D deficiency is implicated in the dramatic rise in coronary artery disease, as it has been shown to lower blood pressure and stabilize plaque so it doesn’t rupture. Tip 3: Stabilize Blood Sugar through Natural Diet Blood sugar spikes caused by a diet high in processed carbohydrates leads to obesity and heart disease. Wild changes in blood sugar after every meal cause metabolic imbalance and high levels of triglycerides in the blood which the body must convert to fat for storage. You can get off this roller coaster and begin to see quick weight loss results by slowly cutting refined carbs from your diet. If your food comes in a cardboard box, can or other man made container, it shouldn’t be part of your diet. Eat plenty of vegetables, nuts, seeds and lean proteins in their natural form to keep blood sugar under control. You can reverse plaque which has been slowly developing in your arteries over the course of decades, as you watch those excess pounds disappear.

Hoe Om Suiker Uit te Sny en Gewig te Verloor

by Freda Coetzee

How to Cut Down on Sugar Easily for Weight Loss

Weight loss can be a struggle at the best of times, but a love for sugar can make it all the more so. The problem is that sugar has become such a big part of our daily diets that we don’t even notice which foods contain it and which foods don’t, making weight loss difficult. Many people are under the impression that you have to cut sugar out completely, but this is not necessarily the case. Just cutting back on your sugar consumption can go a long way. The thing with cutting down on sugar is that it is often easier said than done. Here are 6 simple steps to help you in your weight-loss quest… Step 1: Read food labels for sugar content. The nutritional table on food labels is your friend. An easy way to choose your food is to look for the ones with less than 10 g of sugar per 100 g. Also be wary of the other names for sugar, like sucrose, maltose, and dextrose. Step 2: Reduce your sugar consumption gradually. It is better to ease yourself into the habit of eating less sugar than it is to give it all up at once. Try cutting the amount of sugar that you put into food and drinks by half, as this will give your taste buds and brain the chance to adapt to things being less sweet. Step 3: Steer clear of sugary soft drinks and fruit juices. Usually, we focus so much on what we eat that we completely neglect what we drink. Soft drinks and fruit juices can be extremely high in sugar, and can sometimes have the same calorie count as an entire meal! Make sure that you cut back on these types of beverages. Step 4: Swap your cereal for oatmeal. Cereals are usually packed with added sugar and often do not contain as much Fiber as they claim. A better breakfast option is a bowl of hot oatmeal, which is lower in sugar higher in Fiber. If you want something sweet, combine it with a fresh fruit in the morning. Step 5: Eat low-calorie snacks. Snacks are an important part of a weight-loss diet, as they help you get from one meal to the next without getting hungry. It is important to make sure that they are as healthy and as low in calories as possible. Make sure that you plan ahead and pack your snacks for the day so that you don’t need to grab a high-sugar snack during the day as you become hungry or need energy. Step 6: Reduce sugar in recipes. Try cutting back on the sugar in your food by swapping it out for things like applesauce and sweetness-enhancing spices like cinnamon, nutmeg, and apple pie spice. Recommendation Try to follow the Manna Diet in the free e-book. This program can help to reduce blood sugar levels and insulin levels, which increase your cells insulin sensitivity to release stored fat as energy. This process encourages fat burning and healthy weight loss. Take the Manna Blood Sugar Support caplets with each meal to stabilize blood sugar levels, as well as lower insulin levels. It helps to do this by slow-releasing the sugar from the food we eat. As soon as this happens, cravings are eliminated because we do not get sugar spikes and crashes. Supplement to help with reducing insulin levels, suppressing appetite and curbing cravings The Manna Blood Sugar Support is an organic dietary supplement which can help to control blood sugar levels, suppress appetite and curb food cravings the natural way without any side effects. This product helps to reduce the glycemic index of anything you eat by up to 43%. By controlling blood sugar levels, the insulin levels also decrease, which prevents fat the fat storing action. Stop the Cravings with Manna Blood Sugar Support Reverses insulin resistance. It helps to normalize blood sugar levels. Helps to retard the uptake of glucose. Assist the body to require less insulin. Keep your energy level high.

by Freda Coetzee

How to Lose Weight Without Constant Hunger

It is terribly hard to lose weight while constantly feeling hungry. So how can we cut calories, but stay full? Taking in fewer calories is always part of any weight loss effort. The problem is, this can leave us feeling hungry. In some cases, it might actually just be that we can’t distinguish between hunger and boredom. Either way, if we want to be able to lose weight and keep it off in the long-run, we have to learn how to control our hunger. Let’s see how you can do just that… Tip 1: Track your food consumption This helps you identify when and at what times you usually feel hungry. It can also help you spot certain triggers that may cause you to feel the need to eat, as well as triggers that cause you to eat more than you should. Tip 2: Don’t skip breakfast Eat a nutritious breakfast that includes protein, dairy or whole grains. This will help to satisfy your hunger as soon as you wake up. Eating a healthy and balanced breakfast prevents you from becoming hungry later in the morning. This means that you don’t start snacking at 10 am, and it also prevents overeating when it comes to lunchtime. Tip 3: Stack up your veggies Make sure that at least half of your dinner and lunch plate consists of veggies or salad. This helps you to feel fuller while taking in fewer calories. Tip 4: Choose healthy snacks Snacking between meals is not always a bad thing. As long as you stay away from the processed, sugary, and refined snacks and rather go for healthy options. A good, balanced snack can help to fend off hunger between meals, and also help you to eat less when it is time for your next meal. Tip 5: Meal planning Pre-packing healthy meals in their correct portion sizes can be a lifesaver when it comes to losing weight. It means that you don’t have to think about your portion size or calorie count for each meal that you have. It can also help you save time during the day. Alternatively, you can go use a good meal replacement shake, like the Tip 6: Stop eating when you are full Most of us make the mistake of finishing our plate of food even when we feel that we have had enough about halfway through it. Start by dishing up a smaller portion. Next, begin to eat more slowly while focusing on your hunger. This will help you realize when you have had enough, and then STOP, even if there is still food on your plate. Tip 7: Fibre and protein Fibre and protein are filling foods that can keep you feeling fuller for longer. Replace some of your carbs with more of these in order to reduce your chances of feeling hungry shortly after eating. Tip 8: Stay hydrated Make sure to drink enough water throughout the day to keep your body hydrated. A lot of the time we think we are hungry when in fact we are just thirsty. It will also help you to feel fuller. Tip 9: Manna Blood Sugar Support For an easy-to-follow guide, get the FREE Manna Diet e-book. Also, take the Manna Blood Sugar Support supplement with each meal to keep you fuller for longer, curb cravings and suppress appetite in the most natural way. What is Manna Blood Sugar Support? The Manna Blood Sugar Support is an all-natural health supplement made from the pods of the Prosopis (Mesquite) tree, and it does not have any negative side effects like many chemical alternatives have. How does Manna Blood Sugar Support work? The Manna Blood Sugar Support supplement is the organic and natural way to help balance blood sugar levels. It does this by slow-releasing the sugar from the food we eat into our bloodstream. This means that it helps prevent the blood sugar levels from soaring through the roof after you have eaten something, and then also obviously helps avoid the subsequent sugar crash. This helps your body to avoid the need for the pick-me-up from a sugary snack that we know as a craving. If you can stabilize your blood sugar levels and avoid cravings, it makes losing weight a whole lot easier. When taken with food, Manna Blood Sugar Support gels with the food in the stomach to reduce the glycemic index of the food and drink you consume by up to 43%. It, therefore, helps to prevent blood sugar levels from rising too high. Manna Blood Sugar Support is uniquely formulated natural and organic supplement which helps Maintain balanced blood sugar levels, keeping you more satisfied after a meal, which means that the same meal can take you much further and help you to eat less, which can help with natural weight loss. Control cravings, helping you stay away from sweets and unhealthy food and lose weight easily.

by Freda Coetzee

How to Meal-Prep For Weight Loss

We don’t seem to realize what a powerful tool meal-prep is for weight loss. If meal-prep for weight loss is done right, it can help free up a good couple of hours a week and can also make chasing weight loss goals a heck of a lot easier. But how do we meal-prep for weight loss? In order to make meal-prep a success, some structure is needed… Here are 8 great tips that will turn anybody into a pro: 1. Don’t be lazy Get up and do your meal prep. It might feel like a lot of work now, but you will thank yourself tomorrow – and the rest of the week. It doesn’t take much longer to do meal prep for the week than it does to cook a single healthy meal. SO JUST GET UP AND DOOOOO IT! 2. Go to the shop prepared Make sure that you have a clear-cut list of what you need. Don’t forget to buy everything that is on your list, and don’t buy anything that’s not on your list. And NEVER shop while you are hungry! 3. Simplify cooking Read through your recipe before you start. This will help you plan how to make the most effective use of your time, with the least effort and the least dishes. Also, make sure that everything is ready when to use when you need it. Meaning that everything that needs to be defrosted is defrosted, and everything that needs to be chopped is chopped by the time that you need it. 4. Prepare your meals ahead of time Where possible, prepare the entire meal and store it in the needed portions. Otherwise, prepare all the parts that can be prepared in order to make it easier when it comes to eating the meal. 5. Keep the fridge clean Make sure that you don’t have other unnecessary leftovers or food in the fridge. Especially unhealthy food… This makes it easier to avoid clutter and just focus on what you have prepared. 6. Include everybody in the plan Make sure everybody in the house is on the same page. This can help you avoid eating each other’s food and make sure that everyone is happy with what’s on the menu. This is especially important when you have young children or picky eaters. 7. Prepare for Distractions Distractions happen. Think of it this way… You are spending one hour to prepare food for 5 days. That means you save 4 hours per week with meal prep. However, if you don’t focus and dedicate this hour to your meal prep, it might take you 5 hours to get it done in any case! 8. Don’t be too hard on yourself While meal prep is there to help add structure and ease your lifestyle, don’t beat yourself up if you don’t get it right all the time. Just don’t start making up excuses to avoid meal prep and get takeout. Great! Now that you’ve got a handle on meal prep, it’s time for the next step to a healthier, skinnier you. And what is this step? Well, when you eat any of these delicious meals you have prepared, make SURE that you are taking a 1 or 2 Manna Blood Sugar Support tablets to keep your blood sugar levels balanced in order to get the maximum benefit out of your meal. What is Manna Blood Sugar Support? The Manna Blood Sugar Support is an all-natural health supplement made from the pods of the Prosopis (Mesquite) tree, and it does not have any negative side effects like many chemical alternatives have. How does Manna Blood Sugar Support work for weight loss? The Manna Blood Sugar Support supplement is the organic and natural way to help balance blood sugar levels. It does this by slow-releasing the sugar from the food we eat into our bloodstream. This means that it helps prevent the blood sugar levels from soaring through the roof after you have eaten something, and then also obviously helps avoid the subsequent sugar crash. This helps your body to avoid the need for the pick-me-up from a sugary snack that we know as a craving. If you can stabilize your blood sugar levels and avoid cravings, it makes losing weight a whole lot easier. When taken with food, Manna Blood Sugar Support gels with the food in the stomach to reduce the glycemic index of the food and drink you consume by up to 43%. It, therefore, helps to prevent blood sugar levels from rising too high. Manna Blood Sugar Support is uniquely formulated natural and organic supplement which helps Maintain balanced blood sugar levels, keeping you more satisfied after a meal, which means that the same meal can take you much further and help you to eat less, which can help with natural weight loss. Control cravings, helping you stay away from sweets and unhealthy food and lose weight easily.

by Freda Coetzee

To Shake, or Not To Shake?

There are numerous pills, patches, and potions that help with weight loss. But why do so many people prefer meal replacement shakes? What’s the theory behind meal replacement shakes? Anybody who has tried losing weight already knows that weight loss works on the basis of burning more calories that we take in. This means that the body has to turn to its fat storage for fuel to keep it running. Over time this means that we burn enough fat to see the kilograms drop. So theoretically, meal replacement shakes are an easy way to ensure that we stay within our daily calorie allowance for weight loss. Most plans allow for about 1,200-1,400 calories each day. The key is sticking to such a strict eating plan… How do I follow it? It is really simple. Choose a meal replacement brand – the healthiest one is Manna Low GI Shake – and follow the instructions. It is recommended that you replace one – or at maximum two – meals per day. Most people opt for breakfast and lunch as this is convenient for working people. It is key to then have a low calorie, healthy meal in the evening. But don’t expect to lose 10kg in a week… How much weight can I expect to lose with a meal replacement shake? Although we all want to drink a shake, go to bed, and wake up skinny… this is not how it works. It is largely going to depend on how many calories you consume throughout the day. Generally speaking, 1,200 to 1,400 calories per day should mean that you lose about 0.5kg to 1kg per week. What are the pros? Short term weight loss. Most people find that shake-diets use just as well – if not better than – as traditional low-calorie diets. This means that you lose good, consistent amounts of weight while on the diet. Long term weight benefits. Apart from helping you to lose weight, in the beginning, shakes can also help you keep off the weight that you have lost. Obviously when you keep using the shakes once or twice a day. Meal replacement shakes are rather convenient. Especially if you are a working person and do not have the time in a day to prepare healthy meals 3 times a day. It also takes away the worry of having to count calories so carefully when making food. What about the cons? They do not teach you your bad habits. Meal replacement shakes are a great way to help you eat healthier and count your calories. But they do not teach you about what to eat and what not to eat. This means that when you stop using the shakes, you might go back to eating unhealthy meals. This can then easily undo all the weight loss you have achieved. Meal replacement shakes are not a quick fix for weight loss. Most people think that they will drink shakes for 2 weeks and lose all the weight they want to. But you have to change your mindset. For shakes to really help you lose weight, you need to make healthy lifestyle choices. Incorporate meal replacement shakes into a plan of eating healthy and getting exercise, then you will see its real power. Will meal replacement shakes work for me? If you are looking for something fast, convenient, and healthy – meal replacement shakes are for you. You don’t have to think about making every meal. You don’t have to be too worried about the calorie content of your meals and snacks. And it is easy to maintain good portion control. But meal replacement shakes are not for everybody… Who won’t meal replacement shakes suit? A meal replacement shake is not necessarily for somebody who likes different varieties of food in their diet, or who loves to cook. You of people may find them boring after a while. This does not mean you cannot use them at all… You might just not use them as often as other people. We also recommend that you get meal replacement shakes in as many flavours as possible, as this will give you the most variety. Are meal replacement shakes suitable for people with diabetes? The short answer would be “yes”. But it is highly recommended that you speak to your doctor about any and all weight loss programs beforehand if you are diabetic. In some cases, an adjustment in your medication might be needed when starting a new diet. Does the diet have any side effects? You should not experience any side effects when following a meal replacement diet. The only problem some people experience is that they gain all the weight they have lost when they stop using the meal replacement shakes. However, this is not caused by the shakes, but rather by the way they start eating when they are not drinking the shakes. You should maintain a healthy diet with balanced meals if you are not drinking meal replacement shakes. Always keep the number of calories you are eating in mind, as many people stray over their daily calorie allowance when they are not following a meal replacement shake plan. What do the experts say? Meal replacement shakes have been on the market for a while now. But until recently, health care professionals were skeptical about their use for weight loss. Thanks to various studies, major health organizations like the National Obesity Forum, the British Dietetic Association and Dietitians in Obesity Management UK say that meal replacements can be used as an excellent alternative for traditional weight loss diet plans. They also reckon it to be one of the best ways to maintain a healthy weight once it is reached, provided you do not fall back into bad eating habits and high-calorie diets. As well as cutting calories in a controlled way, many nutrition experts think meal replacement diets are effective because they offer a structured plan and are the ultimate convenience food. Meal replacement shakes also take away the pressure of deciding what to eat for two meals each day. The Manna Low GI Shake The new Manna Low GI Shake comprises of 6 ingredients which are high in fiber, protein, minerals like calcium, magnesium, and potassium. The shake has proved to help curb food cravings, suppress appetite, and satisfy you for longer. We don’t use any artificial sweeteners or preservatives. The new Shake is gluten-free, lactose-free, Non-GMO, soy-free. Also, the shake is suitable for Vegan’s, Vegetarians and Diabetics. We also recommend following the Manna Diet if you are serious about weight loss. Manna Low GI Shake is formulated to allow you to skip a meal without losing the needed nutrients and energy. It also helps manage your blood sugar levels. Benefits of the Manna Low GI Shake High in fiber Low GI Stops Cravings High Enough Nutritional Value to be regarded as a Meal Replacement The only shake which contains Essential Sugars (“Glyco-Nutrients”) Cholesterol Free Provides Energy, without Fattening Helps to Control Blood Sugar Levels Organic & Natural

by Freda Coetzee

What’s in your shopping bag?

Nutrition secrets hidden in your daily shopping bags You know you need to eat healthy food, but what is healthy food? More importantly, what is unhealthy food? These days there are so many different products to choose from, each claiming to be better or healthier than the next. So how can you make sure that you’re truly getting what you pay for? It basically comes down to reading (and understanding) your food labels. You need to make sure that you’re choosing food with the right ingredients and the nutritional content that meets your needs. Don’t just go for the one that says “low-fat” or “sugar free” – take the time to make sure that its contents supports its advertising. How to read a nutrition label It might seem simple enough, but companies often try and trick you into thinking their products are healthier than they actually are. Here are 7 tips for reading food labels like a pro… 1. Serving Size Almost all products give the nutritional information per 100g or 100ml, but how does that relate to the actual serving size? – Or to the entire product size, for that matter? Although it makes it easier to compare products based on 100g or 100ml information, always keep in mind how much you’ll actually be consuming. 2. Calories and calories from fat This is the energy content of the product and how much of that energy comes from fat. It’s often shown as kilojoules rather than calories. This is what you’ll need to use in order to decide whether something is truly high- or low-fat. Please note that fat is not always a bad thing. It might be that the fat comes from unsaturated fats, which are very beneficial to you. To determine which fat it is, you’ll need to study the label further… 3. Nutrients Nutrients refer to the amount of fats, carbohydrates, protein, sodium and fiber in the product. Fats – Fats are listed as: Total fats Saturated fats Trans fats Cholesterol Look for products with less than 10g of fat per 100g – ideally with less than 3g from saturated fat and minimal to no trans fats. Some products may also list other types of fats such as healthy omega 3s. Carbohydrates – Total carbohydrates and sugar content: Look for products with less than 10g of sugar per 100g serving if possible, although if the product contains fruit this is likely to be difficult. In this case aim for 20g or less. Protein – This is the total protein content or protein content per 100g/100ml Fibre – For carbohydrate based products such as cereals and bread look for more than 3g of fibre per serving. Sodium – Many processed foods contain a lot of sodium. Try to find products with less than 120mg of sodium per 100g for a healthy level of sodium intake. 4. Vitamins and Minerals Vitamin content like calcium, iron, vitamin A and vitamin C are mandatory on food labels. However, some companies include other vitamins and minerals like niacin, folic acid and/or other B vitamins if a product contains high amounts of these. 5. Percentage of daily requirements Along with the nutrient content, many labels also tell you how much of your daily requirements for these nutrients are found in a serving. Always make sure that you understand this section of the label: you want the good ingredients to be a high percentage of your daily requirement, but the bad ingredients to be a low percentage. 6. Nutrient claims When it comes to labels that say “low fat”, “high fibre” or “sugar free”; the product must meet certain criteria: Claim Fat-free Low fat Less fat Saturated fat free Cholesterol free Reduced calorie Low calorie Lean Light (fat) Light (calories) High-Fibre Sugar free Sodium/salt free Low sodium Requirement Less than 0.5g of fat per serving Less than 3g of fat per serving 25% less fat than a comparable product Less than 0.5g saturated fat and 0.5g trans-fatty acids per serving Less than 2mg of cholesterol, and less than 2g of saturated fat per serving 25% fewer calories per serving than comparable foods Less than 40 calories per serving Less than 10g fat, 4.5g saturated fat and 95mg of cholesterol per 100g 50% less fat than comparable food 1/3 fewer calories than comparable foods 5g or more per serving Less than 0.5g sugar per serving Less than 5mg of sodium per serving Less than 140mg per serving 7. Ingredients All products are required to have a list of ingredients on the label. The label should start with the ingredient that is most abundant in the product and continues down to the ingredient which is least abundant. This is most useful if you are trying to avoid a certain ingredient such as gluten or corn syrup. A Guide to Good Food Labels: Whether you are trying to lose weight or just be more healthy, here is a guide to the labels you want to look out for… Fruits and vegetables All fresh fruit and vegetables are good choices. Choose the “no added salt and sugar” varieties of canned fruit and vegetables. Low GI foods are good for weight loss. Breads and Cereals 3g of fibre or more per serve less than 120g of sodium per serve Less than 10g sugar per 100g (20g if the product contains fruit) Choose multigrain or wholegrain varieties Choose untoasted muesli Drinks Don’t forget that drinks have calories as well. Find out which are the best weight loss drinks. Fats and oils Choose oils and spreads made from olive, canola, peanut, soy, sunflower or safflower. Dairy products (excluding cheese) less than 3g total fat per 100g less than 1.5g saturated fat per 100g Cheese Buy the variety with least fat and sodium per 100g. Meat, chicken, fish, nuts, legumes 10g total fat or less per 100g less than 3g of this of saturated fat less than 120mg sodium per 100g Choose no added salt varieties of tinned products Choose unsalted nuts Snacks and treat foods less than 145 calories per serving Compare products and choose those with the least saturated fats and sodium.