Do you ever look at the nutritional label on food packages? Studies show that many people don’t. If you are concerned about your health, watching your weight or trying to lose weight, the nutritional label on food and beverage packages becomes very important. It will state the serving size, calorie count, fat, protein and carbohydrate amounts of every food/drink. Be sure to look at the serving size, if one package doesn't equal one serving, multiply the nutritional information and especially calories by how much you're going to eat - so you know your approximate caloric intake. In this world of supersize servings, many people see a calorie count on the label and assume it is for the whole package or bottle and it is not.- it may be for only 1/3 or ½ of the package. Always compare the nutritional labels to see which might be better for you. There can be significant differences. For increased nutritional value, a higher protein content is important- it creates satiety and makes you feel full longer. To lose weight, it is always best to have calorie count low, protein amount high, carb and fat content as low as possible.  Also know that there are carbohydrates in just about every food. Moderation is the key so keeping carb servings to several per day and in a range of 10-30 grams per serving will help with weight loss and weight maintenance assuming exercise and activity are in the lifestyle. Always remember that “fat-free” and “sugar-free” do not equal "calorie-free." Also know that in fat-free foods, the sugar/carbs are increased to give extra flavor and in sugar-free foods, fat is increased to add back flavor and texture. Always compare labels of different brands to be sure you are making the best choice for your health. When it comes to fat-free and sugar-free selections, sometimes it is better to choose the one with less overall calories. Although reading a food label takes a little extra time, it is well worth it to your health in the long-run. Yours in good health, Linda Hlivka Clinical Nutritionist