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.


Green Tea With Egg White Foam to Soothe Your Sore Throat

From Dr. Oz's new book on traditional Chinese medicine, "Yin Yang You" — out now!

Are you one of so many people who suffer from pain, stress and anxiety? Dr. Oz set out to help you find relief. So to fill the gaps in modern Western medicine, he looked to traditional Chinese medicine — which uses 5,000-year-old traditions to help people preserve their health and prevent sickness. These ancient secrets are what inspired his new book, "Yin Yang You," about the powerful methods you can do right at home! Click here to grab your own copy.

The book is also filled with tons of delicious recipes that are packed with nutrients for your health. Here's an easy one to get started with. This green tea has a special twist to soothe a sore throat that comes on quickly. Egg whites and sugar are whipped together to add some foam to classic green tea for a cooling and coating effect.

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