1. The Serving Size

The first place to pay attention on the food label is the serving size and the total servings in the package/container. The serving size on each package determines the number of calories and nutrient amounts listed in the Nutrition Facts box. Remember: the number of servings you eat determines the actual amount of calories you are consuming (your portions). If you eat two servings, you have to double the nutrition information listed.

2. Calories (and Calories from Fat)

This section holds the key to managing your weight effectively. Calories are meant to show how much energy you can get from a serving of each food item. To maintain weight, the calories you consume in a day should be equal to the amount of energy your body is burning. If not, your body will store the extra energy and gain unnecessary weight. To find out how many calories you need each day, talk with your dietitian or certified diabetes educator.

3 & 4. Nutrients: The Bad Comes First

Consuming too much of the first list of nutrients such as total fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases like heart disease, some cancers or high blood pressure.

Try to boost your intake of the second level of nutrients listed. Dietary fiber, vitamin A, vitamin C, calcium and iron can benefit you by improving your bowel function (fiber) or reducing your risk of osteoporosis (calcium).

5. The Percent Daily Value

The percentages of daily values (%DV) lists recommendations for key nutrients, but are strictly based on a 2,000-calorie diet. The percentage for each nutrient helps you determine the relative contribution a nutrient has compared to the daily recommendation.. Five percent or less would be low for a nutrient (but an appropriate level for those nutrients you want to limit, like fat) and twenty percent or more is high for all nutrients.

6. Label Claims

According to the American Diabetes Association, just because a package says "sugar-free" does not mean it is calorie- or carbohydrate-free. The same is also true for foods claiming to be “fat-free.” Always remember to check the label for the grams of carbohydrates and calories.

7. Ingredients

According to the FDA, ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Scan the beginning of the ingredient list to spot things you've been advised to avoid or limit large quantities of, such as coconut oil or palm oil, that are high in saturated fat. Try to limit foods high in trans fats as well.

You should also note the nutritious ingredients on the list. Look for heart-healthy ingredients such as soy; monounsaturated fats such as olive, canola or peanut oils; or whole grains like whole-wheat flour and oats.