Tips when reading a label:
1. Pay close attention to the saturated and unsaturated fats on label. Try and stick to foods with higher amounts of poly and mono unsaturated fats. Saturated fats are the artery clogging fats where poly and mono unsaturated fats help to reduce triglycerides (fat in the blood) and also reduces bad cholesterol (LDL).
2. Depending on the serving size foods usually 5g of sugar or higher will not help you to lose body fat, especially try to avoid simple sugars or anything that has refined sugar. Your body only has use for sugar 1x during the day and that is post workout mainly for glycogen replenishment.
3. Try to avoid any foods with preservatives or additives: MSG, GMO, Sodium Nitrate etc.
4. Pay attention to serving size and calories. Some foods may appear to be low in calories but the serving size might be very small. For ex: Serving size for a bowl of Vanilla Chex is only 3/4 of a cup and has 120 calories per serving.
For a great source of omega-3 fatty acids, try different seafoods. Things like salmon, or even lobster tails, are rich in these amino acids and protein. Mixing things like this in your diet is always a great way to stay on track and keep it fresh.