Nutrition facts

Nutrition facts contain a lot of information, some are more important than others....

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1 - Portions: 
This is the first thing to look at, as it often appears that portion sizes are often underestimated. The reference portion may be expressed in cups, slices, followed by the corresponding weight or volume.
It does not represent the amount most people consume of the product. Checking how many servings there are in a package will give you a good idea of how many servings you usually eat. 

2 - Lipids: 
It is necessary to look at the lipid content, these are important for health. 
Fats are important nutrients that play many roles in your body's health. But they are not all equal, among them unsaturated fatty acids are a good choice. Unsaturated fatty acids can be separated in two types: monounsaturated fatty acids (found in nuts, seeds, avocados and oils such as olive, groundnut, safflower, sesame and sunflower oil) and polyunsaturated acids (found in nuts, seeds, fatty fish such as herring, mackerel, salmon and trout, flax and sunflower seeds).

Others are to be limited in particular to saturated fats (present in animal products origin such as meat, cheese, whole milk, butter, lard and other fats like coconut oil and palm oil) and more specifically trans fats (they are the result of a chemical process in which fat in a liquid state (e.g. oils) is transformed into solid fat at room temperature). These are far too present in our diet.

3- Carbohydrates: 
They include fibers (necessary to our diet), starch and sugar. When looking at the Nutrition Facts table, the carbohydrate level displayed is the total of sugar, starch, and dietary fibers. The naturally present sugars of all types appear under the same way as added sugars. Industrial companies add sugar everywhere, so check the ingredients list as added sugars will be shown there as well as their quantity according to their place in the list. Foods that contain added sugars have less nutritional value. 
Fibers are complex carbohydrates, which improve digestive health. So choose foods that contain more fiber and less added sugar.

4- Sodium:
The recommended daily intake for a person between 14 and 50 years is 1500 mg while the average consumption among the French is 2000 to 4800 mg per day. Almost 80% of the sodium we consume comes from processed and packaged foods, not from salt shakers. 
The % Daily Value (% DV) can help you determine if a food contains little or a lot of sodium. Choose products that contain no more than 15% DV per serving (or < a 360 mg).