Choose "nutrient-dense" forms of foods

Nutrient-dense forms of foods are smart choices — they give you the nutrients you need with relatively fewer calories than other choices in the same food group

To move to a healthier weight, you need to make smart choices from every food group. Smart choices are the foods with the lowest amounts of solid fats or added sugars: for example, fat-free (skim) milk instead of whole milk and unsweetened rather than sweetened applesauce. Also, consider how the food was prepared. For example, choose skinless baked chicken instead of fried chicken and choose fresh fruit instead of a fruit pastry. Click here for more examples of how to make smart choices.

Your MyPyramid Plan also gives you information about the amount of oils and discretionary calories that fit into your plan. Discretionary calories are the extras from solid fats in foods or added to foods, added sugars, or extra portions from one of the food groups beyond the amount in your plan.

Most packaged foods have a Nutrition Facts label. Use the label to compare packaged foods and to make smart choices quickly and easily. Look at the serving size and how many servings you are actually consuming. If you eat twice the serving amount, you get twice the amount of calories, saturated fat, and added sugars on the label.

Also, check food package ingredient labels for added sugars. Names for added sugars on the ingredient label may include sucrose, high-fructose corn syrup, corn syrup, dextrose, glucose, fructose, maltose, honey, and molasses. “Fat-free” cakes, cookies, and ice cream may have as much added sugar as their higher fat counterparts, and they're often high in calories.