Low-calorie shopping list

We live in a fast-moving world. To reduce the time you spend in the kitchen you can improve your organization by using a shopping list and keeping a well-stocked kitchen. Shop for quick, low-fat food items, and fill your kitchen cupboards with a supply of low-calorie basics.

Read labels as you shop. Pay attention to the serving size and the servings per container. All labels list total calories in a serving size of the product. Compare the total calories in the product you choose with others like it; choose the one that is lowest in calories. Below are two labels that identify important information.

Check for:

• A. List of ingredients: Check the list of ingredients to see what the product contains. The ingredients are always listed in descending order of mass.
• B. Allergens: Although allergens are not necessarily of importance to the weight conscious consumer, it is still a crucial element on a food label. Check for substances to which you may be allergic. The most common allergens are milk, egg, nuts, fish and shellfish.
• C. Serving size: An indication of the mass or volume of a serving should appear on the label. Check the serving size to prevent over-indulgence.
• D. Energy value: Check the label for the energy value (in kilojoules of calories) per serving. Compare this value to similar products and choose the product with the lowest kilojoule count.
• E. Fat content: Check the label for the fat content per serving. Compare this value to similar products and choose the product with the lowest kilojoule count.
• F. % of RDA: This value shows you how much of the recommended amounts the food provides in one serving, if you eat 2 000 calories a day.