Using food labels
Use the nutrition label for oatmeal (below) to understand the following:
Serving size: The serving size lists how many calories and nutrients are in one serving of the food. If you eat twice the serving size, you are getting twice the calories, fat, sodium, etc.
Calories and calories from fat: Calories are a measure of energy relseased by a food. Try to lilmit your food choices to those that have less than one-third calories from fat.
Total fat: Fat provides your body with calories for your growing baby.
Saturated fat: Saturated fat raises LDL (the "bad") cholesterol. Reduce saturated fats to help protect your heart.
Trans fat: Trans fats can raise LDL cholesterol, lower HDL (the "good") cholesterol, and add to heart disease. Eat as little trans fats as possible. Avoid foods that contain "partially hydrogenated" and "hydrogenated" oils, including shortening.
Cholesterol: Foods from animals (meat, fish, eggs, cheese, butter) have cholesterol.
Sodium: Too much salt can lead to high blood pressure. One teaspoon of salt has 2,400 milligrams of salt. This is all you need each day.
Total carbohydrates: Carbohydrates give your body energy. However, too many can raise your blood glucose.
Fiber: Aim for at least 25 grams of fiber each day.
Sugar: Sugar is included in the number of total carbohydrates.
Protein: Choose lean meats, poultry and fish.