All of the nutrition information listed on the label is for the amount given under the serving size. For the example shown here, if the serving size is 1 cup, then all of the nutrients listed are for 1 cup.

1. Start with the serving information at the top of the label.

It will tell you the size of a single serving and the total number of servings per package. Pay attention because something you eat in one sitting may be listed as 2 servings. Therefore, it is double the calories, fat, sodium, etc. For this example, everything listed is for 1 cup. If you eat the entire package, that would be 2 cups so you would need to double everything.

2. Check total calories per serving.

Multiply the calories if you eat more than 1 serving. A typical diet should include 2,000 calories/day. People gain weight when they consume too many calories.  Using this example, if you eat the entire package, that is 500 calories –  ¼ of all you should be eating for the day.

3. Limit these nutrients.

It is recommended that a person consume no more than 11-13 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium PER DAY.  The lower the better.

4. Get enough of these nutrients.

Eating more of the nutrients in blue can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages. Eating a diet high in dietary fiber promotes healthy bowel function. Increasing your protein can give you energy, reduce hunger and help you lose weight.

5. Quick guide to % Daily Value.

The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more.