How to understand the food label Serving Size Compare this to the amount you actually eat. For example, if you eat twice as much, then double all amounts. Similar foods now have the same, or standard, serving sizes, so it's easier to compare. 300 grams a day or more of carbohydrates, and 25-30 grams of fiber. Keep sugars low.
Calories States the amount of calories in one serving.
Calories From Fat Look for foods with the fewest calories from fat. It's the percentage of your day's recommended total for different nutrients based on a 2,000 or 2,500 calorie diet. For total fat, saturated fat, cholesterol, and sodium, choose foods with a low percentage daily value. Protein Try to get most of your protein from plant sources such as cooked beans and peas, which are naturally low in fat. For most people, 45-60 grams of protein a day is enough.