Serving Size:  Some serving sizes are purposely less than the
amount most people would eat at one time (for example packaged
nuts often have serving sizes smaller than the package itself). But
if you're eating double the serving size, you should know you are
also consuming double the calories, fat, sugars and all the other
not-so-good stuff. Serving sizes are measured in units, such as
cups or pieces, as well as by the metric amount, e.g., the number
of grams.

Calories: Calories and serving size are two very important
components of a nutrition label, and should be taken into
consideration together. That means that the amount of calories per
serving is actually a very good indicator of how high or low in
calories the food you're eating really is. In general, food with 40
calories/serving is considered to be low in calories; food that has
100 calories/serving is considered moderate; and food with 400 or
more calories per serving is considered to be high in calories.

Total Fat: This is also a very important thing to be aware of, as
eating a diet that is too high in fats is associated with a host of
health problems, including heart disease and high cholesterol.
However, not all fats are created equal, which is why  food
manufacturers mustto not only post how much fat their product
contains, but also how much trans fats it contains, as these fats
have been strongly linked to heart disease and contain no health
benefits.

Saturated Fats: Identified by their ability to maintain a solid form at
room temperature. They are typically found in animal products and
foods containing hydrogenated oils, including margarine and
shortening. Limit your intake of saturated facts as much as
possible.

Trans Fats: These fats also stay solid at room temperature, but are
exclusively found in manufactured food products such as
pre-cooked meals, packaged meats, and fried foods. Do not
consume any trans fat, or limit your intake of these types of fats as
much as possible.
Articles  - Nutrition
Reading Food Nutrition Labels - Part One
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While all of the information provided on food nutrition labels is valuable to ensuring you eat a healthy, balanced diet, it's only really useful
if you know what it means.
Cholesterol/Sodium: Like saturated and trans fats,  limit your intake of cholesterol and sodium, as both are associated with health
risks, including heart disease, obesity and some cancers. Look for foods that have 140mg of sodium or less per serving and less
than 20 mg of cholesterol per serving.

Protein: Many people are confused as to how much protein is good to eat, since fad diets such as the Atkins diet or South Beach
Diet have emphasized the benefits of eating protein over carbohydrates. Keep in mind that most people get enough protein in their
normal diets from foods like eggs, meats, beans, nuts and soy products, without having to add any more. The recommended
amount of protein per day is only about 9 grams for every 20 pounds of body weight. So if you weigh 140 pounds, you need about
63 grams of protein each day

Total Carbohydrates: Carbs should make up a significant amount of your daily caloric intake. There are "good carbs" and "bad
carbs".  The label is broken down further into dietary fiber (good carbs) and sugars (bad carbs). Foods that are high in fiber such
as whole grain breads, cereals, and pastas are great for your overall health, while those that are high in sugar - especially refined
sugar - are not.

Vitamins: Because so many people are lacking essential vitamins in their diet, it's important to be aware how many vitamins are
included in your diet. A food is a good source of vitamins if it contains more than 20% daily value (DV). Anything lower than 10% is
not considered to be a significant source of that vitamin.

Calcium is an important nutrient that is especially vital for children and teenagers - who actually require more than the
recommended DV. So be sure to read those labels!
An Abundant LifeStyle - Your Guide to Health and Nutrition