How to Read Nutrition Facts on Food Labels

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Reading nutrition labels can help you make wise food choices – if you know what to look for. It is easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

Here's a rundown of the most important elements.
Serving Size
The nutrition label is based on a certain serving size, for instance 100 grams.If you eat the serving size shown on the nutrition facts table you will get the amount of calories and nutrients that are listed.
Number of Servings
This figure indicates how many servings the entire pack can cater to.For instance, if the serving size of a cereal pack is 150 gm, then a 300 gm pack can serve two servings.
Calories Per Serving
This section on the label tells you the total number of calories in each serving of the food.
Calories From Fat
This specifies the number of calories, which are derived from fat. For instance, one serving of macaroni and cheese may provide 250 calories, with 110 calories from fat. If you ate 2 servings, you would consume 500 calories and 220 of those calories would be from fat.
Recommended Daily Allowance (RDA): Less than 30% of total calories per day.
Total Fats
This figure denotes the total amount of fats present in the product.Total fat includes:
1. Good fats: monounsaturated, polyunsaturated and omega-3 fats 2. Bad fats: saturated and trans fats 

Saturated fats: They increase the level of cholesterol in blood. Products containing palm oil, coconut oil, butter and cheese contain high amounts of saturated fats. 

Trans fats: In plain words, this functions as a cheap alternative to butter. A very common form of fat that increases bad cholesterol. These are mostly added to increase the durability of the product.Trans fat is often found in breads, snacks such as chips and biscuits, even in baked food products. 

Unsaturated fats: These fats are good for the body as they lower cholesterol and reduce the risk of developing coronary heart diseases. 

Polyunsaturated fatty acids: They are required for the body for proper functioning such as tissue building, blood clotting and fighting inflammation. Sources: un-hydrogenated soy bean oil, canola oil, flax seeds and walnuts.Keep in mind that "fat-free" doesn't equal "calorie-free." Many fat-free and low-fat foods have added sugar.

Percent Daily Value
The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000-calorie daily diet. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV helps you determine if a serving of food is high or low in a nutrient. 

Sodium
Sodium is also known as table salt and it is a hidden ingredient in many foods, especially processed food, such as soups and tomato sauces.
Recommended Daily Allowance (RDA): 6-10 grams per day.

Cholesterol
This tells you how much cholesterol you get from eating one serving of the food. 
Recommended Daily Allowance (RDA): Adults are advised to limit their daily intake to 300 milligrams. 

Carbohydrates
Carbohydrates are an instant source of energy for the body. They can instantly spike the level of blood sugar. So if you have any medical condition such as diabetes or you want to lose weight, you may want to limit carbohydrate intake.
Recommended Daily Allowance (RDA): 6 to 10g of carbohydrate per kilogram of your body weight each day.

Sugar
This is the amount of sugar you consume if you consume one serving of the food. Some carbohydrates become sugar when digested in your body, so you may be consuming more sugar than what is on the label.
Recommended Daily Allowance (RDA): 150 calories per day from added sugar (37.5 grams or 9 teaspoons) for men and 100 calories per day from added sugar (25 grams or 6 teaspoons) for women.Protein
This number tells you how much protein you obtain from consuming one serving of the food.
Recommended Daily Allowance (RDA): Children: 1.0-1.6 g/kg of body weight, Adults: 0.8g/kg of body weight, Athletes and weight lifters: 1.2-1.7g/kg of body weight.
In a nutshell:
1. Work out the number of servings of the whole packet and how much of it you will be consuming.
2. Then figure out how many calories and fat calories it has.
3. Check out what type of fats are used and protein content. 
4. Nutrients that are good – go high on calcium, vitamins and fibre, and low on sodium.
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