The best way to judge the nutritional value of a food is by

Read the food label first. Depending on your weight, age, and gender, you need a certain amount of calories, sugar, protein and other nutrients. Make sure the calorie amount is under 400 calories, unless it is a full meal. (full meal should be around 1000 calories) try to buy healthier foods with less calories, more protein, less sugar, and more fiber! If you're on a diet, you can still eat snacks like FiberOne bars and cookies. Your snacks should be under 400 calories, and you should not have that many snacks!
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The person who utilize the progression principle will keep adding the difficulty of the exercise that he's doing, while the person who does not, will only stay stagnant.  the person that utilize progression principle, will get a stronger endurance because now his body is conditioned to do harsher routines.{the answer was already on verified)