Firstly, you should always remember that “servings per container”,“number of servings” and “serving size” are all very different measurements. "This is important to keep in mind so that you don’t end up eating the whole container that has 5 servings while only tracking one serving," he writes.
Secondly, the same goes for calories.
"The calories shown are per serving, not per container — unless there is only one serving per container."
Thirdly, he shows how you can calculate the calories of each macronutrients like protein, carbohydrates and fats. And finally, other factors to considerate include sugar, fibre, vitamins, minerals and the different types of fats.
"We ideally want to avoid trans fats, incorporate 25-35g of fibre per day, limit processed sugar and eat nutrient (vitamin and mineral) dense foods. So keeping these things in mind as we scan a nutrition label makes sense."
"The reason you want to learn how to read a nutrition label is so you can LEARN about the foods you eat, and their composition of nutrients, as knowing this info will better serve you in reaching your goals," Max adds.
This article originally appeared on Women's Health.