Dr. Oz’s Packaged-Food Rules

Good health starts in your shopping cart. Packaged foods are quick and cost-effective but can be loaded with harmful ingredients. Next time you’re at the supermarket, use Dr. Oz’s easy guidelines to make the best choices for you and your family. Read Dr. Oz's rules for the perfect fridge!

Dr. Oz’s Packaged-Food Rules

Grocery stores provide you with so many options that finding the healthiest items can be overwhelming. Hidden sodium and sugars can lurk in foods – and health problems and extra calories can often be the result.  

To help you make the best choices, Dr. Oz recommends these rules per serving. Many packaged foods contain multiple servings, so be sure to pay extra attention to that number when using these rules:


  • No trans fats
  • 4 grams saturated fat or less
  • 600 mg of sodium or less
  • 500 total calories or less
  • 4 grams of sugar or less

Buying the best foods doesn’t stop at reducing unwanted fat and calories. Packaged items can contain artificial ingredients that your body doesn’t know how to process! Avoid any products with these ingredients on the label:

  • Diacetyl
  • Artificial sweeteners
  • Sugar alcohols
  • High-fructose corn syrup
  • Brown rice syrup
  • Hydrogenated anything

Want to get even healthier? Challenge yourself with Dr. Oz’s 28-Day Packaged Foods Detox, designed to show you how to prepare easy (and economical!) meals using nutrient-rich whole foods.

For even more ideas, try these Toss-the-Packaged-Food Recipes.


Is This the Best Snack to Help You Maintain Your Weight Loss?

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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