the joy of eating well

It's all here and in the spotlight. To learn what the numbers mean to you, simply roll over the nutritional elements listed above.

Calories provide a measure of how much energy you get from a serving. The percentage is based on a 2,000-calorie diet. The key to maintaining your weight is to balance your calorie intake with the calories you burn.

Fats are actually part of a healthy diet; they help with the absorption of fat-soluble vitamins A, D, E, and K. However, a diet with excessive levels of saturated fats, trans-fats, and cholesterol may increase risk of heart disease.

Sodium is part of salt. And while a little is fine, most people consume far more sodium than they need. According to the 2005 Dietary Guidelines, lowering salt intake may lower blood pressure, resulting in a reduced risk of heart disease, stroke, and kidney disease.

Sugar provides sweet flavor and texture to foods. Sugar makes our food palatable and provides energy but should be used in moderation.

According to the 2005 Dietary Guidelines, whole grains are an important source of fiber and other nutrients. Consuming at least three servings of whole grain per day can reduce the risk of several chronic diseases and may help with weight maintenance.

Fiber is the part of plant foods that cannot be fully digested. Because fiber-rich foods take longer to digest, they fill you up sooner and you eat less. According to the 2005 Dietary Guidelines, health benefits include improved regularity and reduced risk of heart disease.

Folic acid, a B vitamin, is very important for expectant mothers. It helps prevent birth defects of the brain and spinal cord. It can be found in foods like enriched breads, buns and bagels and beans, leafy green vegetables, and orange juice.

Start by looking at the serving size and the number of servings in the package. The last thing you want to do is realize that you've accidentally eaten three servings.

The percentage is based on a 2,000-calorie diet. The key to maintaining your weight is to balance your calorie intake with the calories you burn.

Try to limit your fat, cholesterol, and sodium intake, and make sure you get enough fiber, vitamins A and C, calcium, and iron.