Inside a nutrition labelFood companies love to slap phrases like 'a good source of fiber," "smart choice," "low in sodium" and the like on the front of their packaging. But the no-frills information about what is actually in the food you eat is hiding in the back, on the nutrition label.
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The information on the nutrition label is useless unless you know how many servings are in the whole package. For example: Many sports drinks will post calories counts of an 8-ounce serving size on a 20-ounce bottle, which means each bottle has 2.5 servings in it, tripling the number of calories per bottle that is actually shown on the label.
The good news is, the nutrition labels are required to tell you how many servings are in one package. Pay close attention to the serving size and servings per container listed on the nutrition label and calculate the number of calories you'll actually consume based on the number of calories in one serving.