Reading Food Labels - FamilyEducation

Reading Food Labels

Learn how to read the nutritional labels on frozen meals, canned soups, and sauces.

As mentioned earlier, frozen and canned items can be convenient and tasty. Just remember to read the labels carefully and keep the following tips in mind:

  • For full frozen meals, always read the label and look for less than 400 total calories, 15 grams of fat, and 800 milligrams of sodium.
  • When choosing soups, avoid the creamy varieties unless you have the option of mixing in your own low-fat milk. Also buy soups that say “reduced-sodium,” “low-sodium,” or “no added salt.” Some nutritious selections include minestrone, garden vegetable, chicken noodle, split pea, tomato rice, Manhattan clam chowder, and the lentil bean combinations.
  • To cut fat, buy sauces that are tomato- or vegetable-based. Check the labels and look for brands that have 3 grams (or less) of fat per serving.