It’s almost time for spring cleaning! We clean the walls, windows and floors, but do you clean out the kitchen? Yes, I know we clean the refrigerator while spring cleaning; but I am not talking about taking the food out and cleaning the shelves and putting the same food back. I am talking about cleaning out the unhealthy foods in the refrigerator. When you take the food out, read the labels of the merchandise you have and determine if they are worthy to be placed back on your clean shelves. Here are the 4 things I want you to look for on the food labels.

  1. Serving Size – make sure you know how many calories are in 1 serving. Keep in mind, if you eat more than 1 serving; make sure you multiply that amount. Here is an example, if 4 crackers are 40 calories and you eat 8 crackers take 40 X 2 = 80.


  1. Fat – You are looking to see how much fat is in each serving. You generally want less than 10 grams of fat per serving.


  1. Sugar – Check the label to see how much sugar it contains per serving. Sugar is tricky because your sugar intake is based on a day not by meal. It is recommended that women consume no more than 6 teaspoons or 24 grams a day and men should not consume more than 9 teaspoons or roughly 36 grams per day. You can spread it out for the day or splurge on one sugary treat a day. I generally try to spread it out throughout the day but it is your choice. Make it easy for yourself.


  1. Fiber – You want to see how many grams of fiber are in each serving. You are looking for at least 3 grams per serving. If it is less than 3 grams, you can just consider it junk food.

Keep in mind if you have more than 1 serving, you must multiply each category by the servings you consume. Once you have cleaned out your refrigerator, move on to your pantry. When you are done, you can either donate your unopened food items to a homeless shelter/church or just throw it away. Only have healthy food in your clean kitchen. Your body will love you for it!

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