Food label for healthy fat.

I am continuing in my weight loss programme, now i know little bit of antioxidants which i am including in my diet.Following it up with healthy fats today.After reading a lot more about them, I realised there is  nothing like "fat free"which helps in losing weight nor it is healthy,because they are more in carbs!.However i needed to know what is saturated fat that i see in all food labels? Cambridge dictionary explains in simple.it as a fat which is not healthy.

http://dictionary.cambridge.org/dictionary/british/saturated-fat

There is list of saturated fat foods,but the only way i can stay within the recommended grams is by reading the nutritional labels at the back.Must admit if there aren't lables i would be lost guessing it.Therefore limiting me in foods i consume in my weight loss journey. For example

Check the difference in 100ml of milk, blue can is standard milk and green can is semi skimmed milk.The fat that saturates and the carbohydrate.So am compensating one for another??







I know it can be nightmare reading all lables, mind you few basic things and repeated buying them i know now that which food has more fat/carbs.All take away food has more than 50 grm of fat,which means nearly 450 kcal!!!!!!!

Remenber it is only the calories that matter in losing weight for me. Thus limiting my fat/carbs intake.Nearly 8weeks now,although i did sway away a little bit but back on track again.I feel more energetic and less tempted towards carbs..Guess there is a behavioural change in me towards food..Still long way to go........

loads of food to avoid!!!

Do you have any tips for me???? No quick fix tips please.