Look for natural versions of nut butters which have no added sugar and no hydrogenated oil. Hydrogenated oil is the main source of unhealthy fat.
Read labels on peanut butter, nut butter, almond butter, and soynut butter. All are good protein sources but added ingredients may be added to enhance flavor and texture. The small amount of naturally occurring oils in peanut butter may be partially hydrogenated for spreadability, adding trans fats.
When choosing a cereal, look for at least 3 grams of fiber with no more than 10 grams of sugar per serving. Remember 1 teaspoon of sugar equals 4 grams of sugar! Whole-grain cereals typically have more fiber per serving. Also pay close attention to serving size. Serving size is usually a lot smaller than what you pour into your bowl.
Be aware of “natural” cereals or granolas. They may have more fat, sugar, and sodium than you think. Many contain high levels of solid fats from palm and coconut oils. Instead of natural cereals, try muesli, made with grains, nuts, and dried fruit with less fat and added sugars.
Whole grain, or whole wheat crackers are best. Look for these ingredients to be at the top of the list with at least 3 grams of fiber per serving. Many crackers are made with oil so be mindful of the type of oil they are made with. Those made with hydrogenated vegetables have more trans fat. Those with palm or coconut oil have more solid or saturated fats. For healthier fats, look for those made with non hydrogenated soy, canola, corn, and peanut oils, or with high-oleic sunflower or canola oil, or low-linolenic soybean oil.