"Let's look at a sample label for macaroni and cheese to find out what's inside."

"The serving size tells you the amount of food that the nutrient information given on the label is based on. Pay attention to the serving size, including how many servings are in a package, and compare it to how much you actually eat. In the sample label above, one serving of macaroni and cheese equals one cup. If you ate the entire package, you would eat two cups, which means you would also consume twice the amount of the nutrients listed on the label."

"Calories are a measure of how much energy you get from food. Calories come from three sources: fat, protein, and carbohydrate. The label tells you how many of the calories in one serving come from fat."

"The top half of the nutrition label lists nutrients that can strongly affect your health. They can be divided into two groups: those to limit and those to get enough of."

" These are the nutrients that can have adverse effects on your health if they are eaten in excess. For example, too much fat, too much cholesterol, or too much sodium may increase your risk of certain chronic diseases including heart disease, some forms of "

" . Saturated fat is particularly damaging to your heart and arteries. Unsaturated fats, which are not required to be listed on a label, but are often listed when they are contained in a food, are a healthier type of fat. Most of the fat you eat should be the unsaturated type (this includes both monounsaturated and polyunsaturated). Each gram of fat, regardless of whether it is saturated or unsaturated, provides nine calories. "

" . Most trans fats come from partially hydrogenated vegetable oils as found in vegetable shortenings and some margarines, which are commonly used in baked goods. Trans fats, along with saturated fats and cholesterol increase the "bad" lipids in your blood, putting you at higher risk for heart disease. "

" These are a few of the nutrients that are beneficial to our health, and many Americans may not get enough. These include vitamins A and C, the minerals calcium and iron, and fiber. Calcium can help decrease the risk of "

" and possibly high blood pressure, while vitamin C acts as an antioxidant. Fiber, which helps to maintain regularity, is also believed to help decrease the risk of certain chronic diseases. "

"Here, you can find the total grams of carbohydrate in the product. One gram of carbohydrate provides four calories. Total carbohydrate includes dietary fiber and sugars, which are both listed on the label, as well as other forms of carbohydrate."

" The percent daily values are listed in the right-hand column of the Nutrition Facts label. These percentages tell you whether the nutrients in a serving of food contribute a lot or a little to your total daily nutrient intakeā?? "

"For example, one serving of macaroni and cheese provides 2% of the daily value for vitamin C. This is a little and therefore this food is not a good source of vitamin C. Be sure to eat other foods rich in this vitamin (fruits and vegetables) throughout the day. On the other hand, one serving of macaroni and cheese provides 20% of the daily value of calcium. This is considered a lot; making this food a good source of calcium. You'll still need to eat other calcium-rich foods throughout the day to reach 100% of the daily value, but this food provides a significant amount."

"The percent daily values are based on recommendations for a 2,000 calorie diet, and are outlined in a table below the Nutrition Facts label. The information in this table is exactly the same on all food products (small food products may not have this table if there
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