These nutrients are especially important when reading a food label:

Calories/serving size:

Calories in relation to serving size are not the whole story for weight loss but calories do count! Pay attention to calories per serving. Also keep in mind that if a product as 200 calories per serving, you can always halve or even quarter your portion and still enjoy a snack for 100 or 50 calories instead of 200 calories. Little changes in the right direction add up over time and make the difference between weight loss, weight maintenance, or weight gain.


Sugar provides empty calories and contributes greatly to weight gain. Sugary foods may also contribute to hunger causing blood sugar to spike and crash. When reading a food label, look at carbohydrates and sugars. A healthier option will have a lower amount of sugar grams as compared to carbohydrate grams.


Adequate protein intake preserves muscle. Muscle burns calories at a much faster rate than fat. Protein also slows
digestion keeping you full longer. When comparing a food label of the same type of food (ie: crackers) choose the
product with a higher amount of protein.


High fiber foods help to keep you full longer and also are generally nutrient dense, meaning they have higher amounts of vitamins, minerals, antioxidants, and phytochemical needed to maintain health. Fiber is found mostly in fruit, vegetables, and whole grains.

If you keep these things in mind when you read a food label and adhere to the tips above then you shouldn’t have any problems keeping the weight off after surgery. If you have a weight loss surgery or are managing your weight this is important. You need to learn how that reading a food label is important to keeping your weight under control, especially after or before surgery. Maintaining a healthy weight will keep you healthy and reading a food label can only help especially after weight loss surgery. Check out one of our seminars to learn more about weight loss surgery.