Let's read and explain our label


1-Starting with the serving size

Pay a particular attention to the serving size; it does influence the number of calories; it indicates the number of servings in one package and the amount you would eat at one time: serving size 1 cup; serving per container 2;

You can evaluate the portion you actually eat (which corresponds to the serving size of 1 cup) to the total number of serving per container( which in the above shows 2). If the serving size is one cup and you eat 2 cups, you are absorbing two times the amount of calories, fats, and other nutrients listed on the label. 

2- Always check the total number of calories per serving 

The sample label above indicates 250 cal per serving which means that one cup of consumption will add that much amount; if you ate the whole package, you would eat two cups for 500 cal. 

The calorie section is really helpful in managing your weight(maintain, loose, or gain). Quite often we consume more calories than what our bodies need.

The sample label shows that 110 cal comes from fats, which means that eating the whole package will add 220 cal from fats only( total 500 cal for 2 cups). 
If you have to eat something else beside this package, you're already putting yourself at risk of getting more cal than recommended for the day.

I will explain this is detail in another publication( the daily recommended intake of cal versus what we normally get in our bodies).

Getting in our system too many calories per day consequently lead to overweight, obesity- and subsequently to chronic diseases we will discuss further.

The example underneath is from:
U.S FOOD & DRUG Administration FDA

Example
	Single Serving	%DV		Double Serving	%DV
Serving Size	1 cup (228g)			2 cups (456g)
Calories	250			500
Calories from Fat	110			220
Total Fat	12g	18%		24g	36%
Trans Fat	1.5g			3g
Saturated Fat	3g	15%		6g	30%
Cholesterol	30mg	10%		60mg	20%
Sodium	470mg	20%		940mg	40%
Total Carbohydrate	31g	10%		62g	20%
Dietary Fiber	0g	0%		0g	0%
Sugars	5g			10g
Protein	5g			10g
Vitamin A		4%			8%
Vitamin C		2%			4%
Calcium		20%			40%
Iron