The most difficult part about improving performance or weight management is making dietary changes.  We have conditioned ourselves to a particular lifestyle and that lifestyle often encompasses our eating habits.  Improving diet is uncomfortable, especially when meals play a large role in the “reward“ or “satisfaction” parts of our lives.  One very easy way to begin making dietary change is to understand exactly what you are putting in your body and how much.  Understanding food labels and knowing how to translate the information will help.  Lets begin.

1. Serving Size means the general amount you would serve 1 person.  In this example, the serving is 1 cup but the container holds 2 cups.  Therefore the total grams are 456 grams not 228 grams.
2. Total calories are listed as 250
   Calories are listed as 110
   Therefore, 110 / 250 – 44% Fat
   This product is high in Fat.  Anything above 30% should be considered high in fat.  That is not to say high in fat is bad or wrong. 
3. Total Fat: 12 grams (12 * 9 kcal) = 108 calories from fat
   Saturated Fat = 3g (3 * 9 kcal) = 27  calories from saturated fat
   Trans Fat = 1.5g (1.5 * 9 kcal) = 13.5 calories from trans fat
   Where’s the rest?  They don’t tell you.  Ask yourself why?  What are they hiding?
4. Total Carbs = 31 g (31 * 4kcal = 124 calories from carbs)
5. Total Protein = 5 g (5 * 4kcal = 20 calories from protein)

Lets review:
Total calories claimed in section 1 = 250
Total Fat: 12 grams (12 * 9 kcal) = 108 total calories from fat
Total Carbs = 31 g (31 * 4kcal = 124 calories from carbs)
Total Protein = 5 g (5 * 4kcal = 20 calories from protein)
Total Calories = 252

Now you know the various types of fuels going into your system.  Keep in mind this example help you understand  the distribution of fuels and does not take into account nutritional value (vitamins and minerals).  Other things you should know about nutrition labels:

Fat free does not mean low calorie.  Hint, anything printed on the package should be considered marketing.  For all intended purposes, fraud doesn’t apply to food wrapping or packaging so don’t be fooled.  Very often, fat in baked goods and frozen deserts is replaced by sugar to boost flavor.  Therefore, fat free may contain as many calories as the original full fat product.  Compare the labels.  Just because its fat free doesn’t mean you’re eating any less calories.

Something that claims to be low fat may not be low fat.  Look at the serving size.  If the serving size is listed as 1 ounce and you serve yourself 6 ounces, its not really low fat; portion control.  All fat is not bad.  There are good fats that can lower cholesterol.  More is not better.