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1 - Any food product containing the word "hydrogenated" on its label is not one you want to be ingesting. They raise blood cholesterol.... so stay away from potato chips and go for toasted whole wheat pita pieces instead!!

2 - If the package says "a source of dietary fibre" that means that it must contain at least '2 GRAMS' of fibre!!! whereas a "very high source of dietary fibre" means at least 6 grams!! Watch for cereals that advertise "a source of dietary fibre" and in the first four ingredients sugar/glucose is listed... might as well eat the cardboard box instead!!
Old-fashioned cream of wheat is an excellent hot-cereal choice. Great for the budget conscious, a little goes a long way, easy to digest, iron-fortified, a good cereal for toddlers and 'big' people, mixes well with fruits and can be made with milk or water.

3 - To protect your family from pesticide and chemical residue in vegetables and fruits - buy organic!! It may seem a little more expensive but if you buy in-season produce and locally grown there shouldn't be much of a difference. The taste is better, the nutrient value is generally higher and if it seems 'gourmet' to you because it may be slightly more expensive, well, all the more reason to be sure that you consume all of it while it is at it's freshest instead of allowing it to rot in the back of the fridge.

4 - Anything labeled 'fat-free', or 'low-fat'.....check the ingredients for sugar products. Most times companies remove the fat only to replace it with sugar for flavour!!! Ie. frozen yogurt, cookies.

5 - 'Calorie-reduced' means that it has fewer calories that the original product - but it doesn't necessarily mean that it is low in calories. Read the label carefully.

6 - Fresh pasta isn't necessarily better than dried pasta either economically or nutritionally. Fresh pasta contains more water, so you get less weight wise, for your money. Dried can be stored longer without nutrient loss. Look for whole-wheat or high protein pasta made with soy flour and never in a package with the sauce.....make your own sauce.