Use food labels to make smart snack choices. The "Nutrition Facts" label tells you the calories, fat, and other nutrients in one serving. (Double the numbers for two servings.) For more information on understanding the "Nutrition Facts" label, visit the U.S. Food and Drug Administration (FDA) Web site.

Serving Size

The "Serving Size" section of a food label tells you how big the typical portion is. This isn't always the same as a Food Guide Pyramid serving, but it helps you calculate the calories, fat, and other nutrients. Serving size is expressed in common household measurements like cups or teaspoons, as well as metric measurements like grams and milligrams.

Calories

This tells you how many calories are in one serving. "Calories From Fat" tells you how many of the calories in a single serving come from fat. It is recommended that no one get more than 30 percent of calories from fat. However, you don't need to panic if you eat a high-fat product. It is recommended that you choose a diet that has no more than 30 percent of calories from fat, so it's your total diet over a period of several days that counts, not what you eat during 1 meal, 1 day. Moderation is the key.

Daily Value Percentages

This part of the label tells you how nutritious the food is by showing how much of each nutrient is contained in each serving. Some of the items listed include total and saturated fat, cholesterol, sodium, total carbohydrates (including dietary fiber and sugars), and protein.

The % Daily Value column shows you how different foods fit into your diet. (Remember, daily value is the amount needed for a healthy diet.) You want to make sure the total amount of fat, saturated fat, cholesterol, and sodium that you eat in 1 day doesn't go over 100 percent of your daily value. For nutrients like fiber or vitamins and minerals, you should try to eat foods that will add up to at least 100 percent.