Food packaging is required to report certain nutritional facts, specifically calories, fats, and daily percentages of vitamins and minerals. The problem is that we are left to interpret the information and sometimes it is more like comparing apples to oranges. There are three things you should really watch we reading this information: serving size and servings per container, number of calories, and amounts of the bad things.

The serving size may be the most important item on the label since all of the other numbers are based on this value. There seems to be some room for interpretation on what makes up a serving. Look at a few of the packages in your cabinet to see what I mean. Does a serving size of 2 potato chips match reality, who eats only 2 chips? For the most part the serving sizes are either low or right on, rarely if ever over. By right on I mean a 12 oz soda can will normally have a serving size of 1 can, but larger than that say 20 oz may have a serving size of 12 oz and a servers per container of 2. So if you drink one 20 oz can you are really getting twice the number of all the other items on the list, calories, fats, etc.

The number of calories is based on the serving size and number of servings per container, just like all the other numbers. If you are on a calories based diet be very clear as to how many of the total calories for the container you are consuming. Do not assume it is a one to one relationship or you will most certainly over do it on calories. Also be very careful when buying low calorie items that you do the math. It may be low calories if you only eat one serving of 2 chips, but not so if you eat half the bag of chips.

Everything else needs to be reviewed against your current diet situation, low carbs, low fat, low sodium, etc. Again be very clear on how the reported numbers match against the total for the container or your serving size verses the products maker. As an example, I am prone to drink a highly caffeinated soda where the label on a 20 oz bottle shows a serving size of 8 oz and servings per container of 2.5. It also shows there are 31g of carbs, but since I always drink the entire bottle I actually get 77g. For sodium it shows 50mg, but I actually get 125mg.

Do the math yourself and make good decision when purchasing goods and when consuming them. The manufacturers and the government have left it up to you and as the consumer only you can protect you. A final reminder, before starting any diet or exercise program consult with your physician to determine what is right for you. Good luck and good health.