Grocery shopping these days is no easy task, especially when you are faced with a decision in every aisle. The cereal aisle alone is packed with dozens of choices.

Complicating your shopping experience even further, each package is plastered with claims like “whole grain,” “low fat” and “sugar free!”

Have you looked closely at that nutrition information box on your items? It’s time to get familiar with it, as that box is your best ally in healthy eating.

The Nutrition Labeling and Education Act of 1990 requires all packaged food to include nutrition information on the label.

The labels can help you make healthier choices, and be mindful of what is in the food you eat. But it’s also important to read the label with a critical eye. Analyze the serving size and servings per package, as well as the sodium and calorie contents. You might have to do some quickie calculations to get a true picture of the nutritional value of an item.

Pay close attention to these components of the nutrition information box:

• Serving size and servings per container: Take note of this, as many packaged foods have more than one serving in what may appear to be a single-serving package. It is important to measure out the portion so you know exactly how much you’re getting— many people under estimate the amount they eat!
• Calories per serving: Make sure you keep the number of servings per package in mind when calculating calories. You want to stay within an appropriate amount of calories per day, and high calorie foods may be tough to fit into your “budget.”
• Total fat: Keeping an eye on the total fat is important since fats have the most calories per gram, but it’s the type that matters! The American Heart Association recommends: limiting saturated fat intake to no more than 10 percent of your daily calories (20-22 grams per day based on a 2,000 calorie diet), keeping trans fat as low as possible, and consuming less than 2,300 mg of sodium each day. Unsaturated fats have been shown to have healthful benefits, so make this type your fat of choice (found in avocados, olive oil, nuts/seeds, and salmon to name a few).  Keep the serving size in mind on this one, too. A product may appear to be lower in fat, but not after you take the serving size into account.
• Sugar: Many foods contain natural sugars (dairy products and fruit, for example). But some foods contain high levels of added sugars. Nutrition labels do not specify how much sugar was added to the product. So in general, compare products in the grocery store and choose the one with the least sugar. Shoot for less than 9 grams per serving, and less than 10 percent of your total calories daily from added sugars (no more than 50 grams per day based on a 2,000 calorie diet).
• Dietary fiber: Look for products with at least 3-5 grams of fiber per serving. Fiber has been shown to increase satiety and manage blood sugar levels, as well as help improve cholesterol levels.