How to chose and compare packaged foods

Nutritious food can be fresh, frozen, canned, or dried

⇒ Frozen, canned, and dried foods can be more convenient, save prep time, and reduce costs without compromising on nutrition or taste. The nutrient content of these foods is similar to their fresh counterparts and can be a great option when fresh produce is not in season.

⇒ Choose items with little to no added sodium or saturated fat.

⇒ Choose foods that are unsweetened more often.

⇒ Use the ingredients list to help you know which ingredients are or contain sugars, such as fruit juice concentrate, honey, agave nectar, fancy molasses, and barley malt.

⇒ Check the ingredient list and remember that ingredients are listed in order of weight. The food contains more of the ingredient at the beginning of the list and less of the ingredient at the end of the list.

⇒ Rinse canned items like beans and lentils before use to remove some of the extra sodium.

Shopping tip

Use the nutrition facts table to help you compare food items. A food with 5% DV (daily value) or less of a nutrient per serving is considered “low,” whereas a food with 15% DV or more of a nutrient is considered “high.”