Follow our three steps to select the best foods for you and your family. Note how comparing labels for milk below can have a big impact on the amount of saturated fat you consume – especially if you multiply by the number of days in a year. The first step covers calorie awareness. How does this product fit into your daily calorie budget? Most people need around 2,000 calories a day – calculate yours at www.choosemyplate.gov. The second step covers the middle of the label, which are items to keep low. You will avoid getting too much fat, saturated fat, trans fat and sodium if you read labels. The third step covers fiber and nutrient density. You are going to get enough fiber and nutrients if you eat plenty of fruits, vegetables, legumes and whole grains.Three Easy Steps for Label Reading: 1. Look at serving size, servings per container and calories. Eating too many calories per day is linked to people being overweight, obese and developing certain chronic diseases.2. Limit fat, saturated fat, trans fat, cholesterol and sodium. Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk for certain chronic diseases. Shoot for 5% or less of the daily value.3. Get enough fiber and important nutrients. Eating enough fiber and nutrients can improve your health and help reduce your risk of some diseases.