Learning to read nutrition labels properly can be a life changing skill. There’s a saying, “you are what you eat,” and this saying couldn’t be any more  true. A nutrition label tells you exactly what’s in your food, and knowing what you are consuming is a surefire way to start living a healthier more fulfilling life. It’s ok if you don’t know how to read a nutrition label, visit fda.gov where the Food and Drug Administration (FDA) has a simple tutorial on reading nutrition labels.

Here is a list of ingredients you don’t want to see listed in an items’ nutrition label:

Partially Hydrogenated Oils: Partially Hydrogenated Oils (PHO) are oils that are processed to improve shelf life.  PHO can pack up to triple the amounts of more natural oils like canola. They also have a very high omega-6 to omega-3 content which contributes to chronic inflammation, a key problem associated to many diseases including heart disease.

High Fructose Corn Syrup: Is a manmade sweetener that is found in items all over your local grocery store. High Fructose Corn Syrup is also a common ingredient that contributes to obesity.

Salt: Think about this, the recommended daily value of sodium is 2,300 milligrams, or one teaspoon. Pay attention to the sodium content of food found on the nutrition label . Avoid pre-prepared foods, processed foods and fast-food.

Bleached/White Flour : White bread is both over processed and lacking significant nutritional value, and is categorized as a  simple carbohydrate meaning that it breaks down quickly and leads to insulin spikes and energy crashes. Instead, eat bread products that contain whole wheat which is a complex carbohydrate and offers longer sustained energy, as well as higher levels of fiber.

Tips for deciphering a typical food label:

1. Don’t Believe What is on The Front of The Box. If you want to know if a product truly has low sodium or fat look at the nutritional information not the front. The front of foods can often be misleading, however, products’ labels are regulated and expected to truthfully display a foods’ make up.

2. Look at The Ingredient List. The ingredient list will tell you exactly what is in the food. It will also tell you where the sources of sugar, fat and cholesterol come from. This can make a huge difference if your food is getting sugars from refined white sugar or organic cane sugar.

3.  Pay Attention to Serving Size. The nutritional information on the back of foods is based off of serving sizes, not the entire contents of the package. This makes a big difference in the way you look at food portions.

4. Be Aware of The Product’s Fat Content. Limiting the intake of fat in your diet is a fundamental aspect of losing weight. Therefore, knowing the fat details of your food is extremely important. Each food item lists the total amount of fat in grams, as well as the amount of individual fats like saturated fat, trans fat, mono and polyunsaturated fats. You want your foods to contain as little saturated and trans fat as possible. Many types of mono and polyunsaturated fats can be beneficial to your diet.

5. Carbs Are Important. The majority of Americans eat entirely too many carbohydrates. Limiting your intake of carbs and sticking to the recommended daily value (300g) is another way to start losing weight. The source of your carbs are as important as the amount. Look for foods that contain whole grains which provide a better source of carbs and typically have higher values of fiber.