packages

When looking at nutritional information of food packaging what do I look at in regards to weight loss

how many calories?

how much sugar?

how much fat ?

whats the best method to reading and getting the most out of nutritional information

thanks in advance :)

I think a lot of people look for different things, but what I do is compare boxes and get the one with the least calories per serving size.

If you go by calories, fat and sugar are already built into that calorie count. Pure fat has 9 calories per gram, and both carbohydrates (like sugar) and proteins have about 4 calories per gram. This is why following a low-cal diet will naturally lead you toward low-fat foods.

Another good thing to look for: Fiber! Fiber physically fills you up and then usually just passes right through you. So you get to feel full and your body absorbs barely any calories from it. Fiber also keeps you "regular"

If you want to lose weight that will depend on the number of calories you take in compared with the number you use up. So the calorie-count is the most important.

If you want to be in good health at the same time you need to aim for a balanced diet.  Have a look at the ingredients list.... if it is very long and includes a lot of obscure ingredients, chances are that it's a highly manufactured food and therefore to be enjoyed in very small amounts only.

If the 'sugar per 100g' is more than 20g you're looking at a 'high sugar food' and, again, something to be enjoyed moderately.   Sodium should be kept quite low for reasons of health.  And fibre should be as high as possible since high-fibre foods tend to be more filling. 

Finally.... really good tip.... try not to buy too many things that are in a packet.      The healthiest foods are the simple, old-fashioned ones that sit there being quietly anonymous rather than adorned with fancy packaging, clever brand-names and big 'new improved' health claims.   Fresh vegetables being one example.

(A good read to help you navigate........ Michael Pollan's In Defense of Food)

I agree with all the posts above - and the book cited by gi-jane is an excellent read. 

What I look for is the best "bang for my buck", nutritionally speaking - the least amount of calories with highest protein/fiber, lowest sugar and, most importantly, lowest sodium.  I take all those things into account, and compare products.  Sometimes I will go for a few more calories if it means the product is less artificial. 

That said, I buy few packaged things - dairy products (cottage cheese, plain greek yogurt, kefir, low fat cheese), nut butters, cereal (Kashi, Nature's Path brands) and no-sodium added canned seafood.   The rest are all whole food ingredients (fresh meats/fish, grains, beans, fresh vegetables & fruit).  I make my own whole wheat bread.

As others said before, I try to go for products with the least amount of ingredients and closest to the original source.     

To go along with what cc31 said... I do something similar.  I buy very few packaged foods, and the ones I do buy are cereals, dairy products, peanut butter, certain canned fruits (esp if they're out of season) but I only buy the ones in their own juices with no sugars added.

The stuff I buy packaged that I use ALL the time (cereal, teas, my favorite kind of low-fat kettle korn) I buy in bulk to save money.  Otherwise I buy mostly fresh stuff - veggies, fruits and meats.  :)