Dont buy any prepared food

that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower sugar version of the same type of food. If you cant, grab a piece of fruit instead! Look for sugar free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.