Nutrition Carbohydrates Food List information, tips and advice

Serving Size

Nutritional values are calculated based on a set portion of food. So before you chow down on those chips, read the fine print: A single bag may be considered to be more than one serving. For example, a three-ounce bag of salsa-flavored Doritos actually contains three servings of chips. At 140 calories per serving, your snack adds up to 420 calories. To avoid overeating, measure one serving instead of eating right out of the package.

Calories

Check the total number of calories and the number of calories from fat. As a rule of thumb, stick with foods that contain no more than three grams of fat for every 100 calories. And while we all know that watching the amount of calories we consume is important, doctors say that we should consider the quality as well. "Ask yourself, What nutritional benefit am I getting in return for these calories?" says Suzanne Havala Hobbs, a registered dietitian and author of Being Vegetarian for Dummies.

Nutrients

Food labels divide nutrients into two groups: Fat (which is subdivided into total and saturated), cholesterol, sodium, carbohydrates and protein are listed first. A healthy diet should include no more than 300 milligrams of cholesterol, 2,400 mg of sodium and 65 grams of fat per day. (There are no recommendations for the total amount of carbs or protein to consume in a day.) Pay extra attention to the amount of saturated fat, which, because it raises cholesterol levels, should make up less than 25 grams of your daily fat intake. The second group of nutrients-dietary fiber, vitamins A and C, calcium and iron--is essential. They help reduce the risk of some diseases, such as osteoporosis, heart disease and some forms of cancer, so experts recommend getting adequate amounts.

Percentage of Daily Value

This shows how much of the recommended daily amount of a nutrient is in a serving. It can help you figure out if your food has too much fat, sodium or cholesterol. When a category has a daily value of 5 percent, it's considered low; 20 percent or more is considered high.

Ingredients

Since ingredients are listed in order by weight, the most abundant is mentioned first. Pass on foods that list oil or fat first or that list many oil and fat ingredients. If you're watching your sodium intake, do the same for salt.