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Learning to read a nutrition label can help you make smarter, healthier food choices.  It is particularly important if you have a health condition like high blood pressure or if you need to follow a special diet.

Start with the serving size and calorie amount found at the top of the label.  If the serving size is one slice of bread and you eat two slices with your sandwich, that doubles the amount of calories, fat and other nutrients you eat.

Keep the amounts of fats, sugar and sodium you eat low.   Limit your saturated fat intake to less than 16 grams and keep unhealthy trans fats to less than two grams per day.  Work to increase the amount of  fiber in your diet.  Shoot for 20-35 grams daily.

Remember nutrition labels are written based on a 2,000 calorie diet.  If you are a woman, elderly or trying to lose weight you may need less than 2,000 calories a day.  Others may require 2,500 or more calories.

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