AMERICUS — What better way to know what you are eating — read the food label! This is the best way to evaluate what’s inside the package and compare the nutrient value of foods. Let’s start at the top.

Serving size: The amount of food the nutrient information is based on. A calorie is the amount of “energy” in that serving. Adjust the amount of calories and nutrients if your serving size is different. If food gets a lot of its calories from fat, eat sparingly. Total fat intake should be no more than 30 percent of total calories.

Percentage daily value: Percentages show whether the nutrients in one serving contribute a lot or a little to your total daily intake — 5 percent or less is “a little” and 20 percent or more is “a lot.”

Fat: Limit all types of fat, especially saturated and trans fat which are linked to health problems. Most of the fat you eat should be unsaturated, meaning polyunsaturated or monounsaturated.

Cholesterol and sodium: Too much cholesterol and sodium contribute to health problems. Sodium can have a negative effect on your blood pressure.

Carbohydrates, fiber and sugar: In general, the greater the difference between “total carbohydrate” and “sugars,” the more nutritious the carbohydrate.

Protein: Most people should get 50-75 grams of protein daily.

With carbohydrates, fibers, sugars, protein, Vitamin A and Calcium, you need more of these. Carbohydrates should be 55-60 percent-plus of total daily calories. Get more natural than added sugars (check ingredients). “Get enough” of nutrients beneficial to good health, such as vitamins A and C, minerals, calcium, iron and fiber.

Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. Active teens may need more. Most children, women and older adults need less. Twenty-fove hundred calorie diets are for more active teens and adults.

Some labels show the amount of each nutrient recommended daily, but it is not specific to the food, and not required on the label.

Reading labels give us the opportunity to choose another food that has less saturated and trans fats and more polyunsaturated and monounsaturated fats. The more you know, the easier it is to continue on a healthy eating plan. Make label reading a part of your new “Being Healthy in 2010.”

Joan Mason is Sumter County Extension coordinator, University of Georgia Cooperative Extension Service. Contact her at 924-4476.