Many consumers would like to know how to use this information in food labels more effectively and easily. The following guidance is intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.  The Nutrition Facts panel has two parts.  The main section (top) which contains product-specific information (serving size, calories, and nutrient information) that varies with each food product; and the bottom part contains a footnote that provides general dietary information about important nutrients

1. Serving size: Pay close attention to how many servings there are in the food package, and compare it to how much YOU actually eat.

2. Calories: The label provides a measure of how much energy you get from a serving of this food and how many of the calories in one serving come from fat.

3. Bad nutrients: These include fat, saturated fat, trans fat, and cholesterol, and sodium. These nutrients should be limited but not completely eliminated.  Eating too much of these nutrients may increase your risk of chronic diseases, like heart disease, some cancers, or high blood pressure.

4. Good nutrients: Eating enough dietary fiber, vitamin A, vitamin C, calcium, and iron can improve your health and help reduce the risk of some diseases and conditions.

5. Percent Daily Values (%DV): This shows you how much of the recommended daily amount of a nutrient is in a serving of food. For labeling purposes, FDA set 2,000 calories as the reference amount for calculating %DVs.

6. General guide: 5% DV or less is low20% DV or more is highApply this guide to both good and bad nutrients.