Nutrition 101: 10 points to keep in mind when reading food labels.

In order for one exercise smarter, one must eat smarter. Reading and understanding food labels plays a  major role in making smarter eating choices. It only takes one or two minutes to read a label, yet it pays off  big time for overall health and fitness and even more so when you're trying to reach specific goal. Below is a food label from a bag of chips (terrible food choice). Keep these 10 key points in mind when trying to decipher the information on a labels.

1. Serving Size- always keep mind how many servings are in the container. In the example here; one serving = 9 chips!!
2. Servings per Container- this is how many portions are in the entire bag. 11 portions in this one bag of chips.
3. Calories-  amount of calories for each portion. Each serving (9 chips) has 150 calories. So that means if one ate this entire bag of chips that would be 1650 calories!!!!
4. Total Fat- amount of fat and what type of fat each serving contains (9 chips =2 grams saturated fat). Always remember saturated fat kills!! Unsaturated fats are better, yet still should be consumed in moderation.
5. Cholesterol- too much leads to clogged the arteries.
6. Sodium- The average persons salt intake should be no more than 2,400 mg per day. *Most processed foods and drinks don't taste salty, yet the contain tons of sodium.
7. Total Carbohydrate- the amount and types of carbs (sugar/fiber) each serving contains. Food high in sugar based carbs contribute to larger waistlines. While foods high in fiber based carbs assist with weight loss and maintenance.
8. Protein- protein helps rebuild muscles and leave you feeling satisfied longer.
9. Nutrient/Daily Value section- the amount of essential nutrients (vitamins A,C,calcium,iron) the product contains as well as how the food item fits into an average 2,000-2,500 calorie per day diet.
10. Ingredients- food manufacturers list ingredients on labels in order from greatest to least. The first ingredient is the most prevalent or dominant. *If you're trying to shed pounds, and you notice that a food label lists sugar as the first ingredient; be aware.......