Nutrition labels are an important tool for someone who is trying to watch what they eat. However, the information can be overwhelming if you don’t know what it all means.  

Everyone is going to be looking for different things on the nutrition facts label, according to Beth Czerwony of the Cleveland Clinic. For example, someone with diabetes may pay special attention to the added sugars and total carbohydrates. Meanwhile, someone doing keto may be more focused on the fat content.

As far as what to avoid, she recommends staying away from foods that have saturated fats and trans fats in them.

On the flip side, you should pay attention to the fiber. The more the better. She said it can be helpful to set some parameters for yourself ahead of time, like how many calories you want to consume. That way you know exactly what to look for.

“Sometimes you have to make the best decision based on what that food is and what’s available and kind of go from there. But, over time as you become more proficient in it, and you have a better idea of certain brands and certain stores, it’s going to be a little easier. But in the very beginning, it does take a little bit of time and a little bit of investigation to, kind of, exactly know what you’re looking for,” she said.

Not everything advertised on the front of food may include all the ingredients that are actually inside, said Czerwony, which is another reason to check that nutrition label.

When in doubt, it’s best to see a dietitian to help create a plan suited for your needs.