How to read food labels

Use the nutrition label for oatmeal (at right) to understand the following.

Serving size: The serving size lists how many calories and nutrients are in one serving of the food. If you eat twice the srving size, you are getting twice the calories, fat, carbs, sodium, etc.

Calories and calories from fat: Calories are a measure of energy relseased by a food. Try to lilmit your food choices to those that have less than one-third calories from fat.

Total fat: You need to make good fat choices.

Saturated fat Saturated fat raises LDL (the "bad") cholesterol. Reduce saturated fats to help protect your heart.

Trans fat Trans fats can raise LDL cholesterol, lower HDL (the "good") cholesterol, and add to heart disease. Eat as little trans fats as possible. Avoid foods that contain "partially hydrogenated" and "hydrogenated" oils, including shortening.

Cholesterol Foods from animals (meat, fish, eggs, cheese, butter) have cholesterol.

Sodium Too much sodium (salt) can lead to high blood pressure. One teaspoon of salt has 2,400 milligrams of sodium. This is the upper limit most people need each day.

Total carbohydrates Carbohydrates give your body energy. However, too many can raise your blood glucose.

Fiber If the food has 5 or more grams of fiber, subtract half of the grams from the total carbohydrate.

Sugar Sugar is included in the number of total carbohydrates.

Protein Choose lean meats, poultry and fish.