A serving of peanut butter is two tablespoons, about the size of a golf ball.Very low sodium: fewer than 35 milligrams sodium Low sodium: fewer than 140 milligrams sodium High f iber: 5 grams or more fiber

Q: I'm confused by all of the labels I see on foods, like "fat free" and "low calorie." What do these terms mean?

A: Terms like these are on many food packages. Here are some definitions based on one serving of a food. If you eat more than one serving, you will go over these levels of calories, fat, cholesterol, and sodium. Calorie-free: fewer than 5 calories Low calorie: 40 calories or fewer Reduced calorie: at least 25% fewer calories than the regular food item has Fat free: less than ½ gram of fat Low fat: 3 grams of fat or fewer Reduced fat: at least 25% less fat than the regular food item has Cholesterol free: fewer than 2 milligrams cholesterol and no more than 2 grams of saturated fat Low cholesterol: 20 milligrams or fewer cholesterol and 2 grams or less saturated fat Sodium free: fewer than 5 milligrams sodium

Q: How can I follow a healthy diet if I eat out a lot?
A: The American Heart Association gives these tips for a healthy diet, even when you aren't cooking at home:Ask the server to make substitutions, like having steamed vegetables instead of fries. Pick lean meat, fish, or skinless chicken. Make sure your entrée is broiled, baked, grilled, steamed, or poached instead of fried. Ask for baked, boiled, or roasted potatoes instead of fried. Order lots of vegetable side dishes and ask that any sauces or butter be left off. Ask for low-calorie salad dressing or a lemon to squeeze on your salad instead of dressing. Order fresh fruit or fruit sorbet in place of cake, pie, or ice cream desserts.