Right now you are riding on the information superhighway, the Internet. Where we are supposed to have every tidbit of information that we could need or want virtually (and literally) at our fingertips. But, do we really have all the information that we need, whether from the Internet or other sources? And, how easy is that information to understand, digest and put to use in our everyday lives?

I ask you these questions because there has been a tidal wave across the globe of providing nutrition information on foods and beverages at point of purchase. Menu labeling in chain restaurants is now law in four states including Maine, California, Oregon and Massachusetts. Menu labeling legislation has also passed in multiple municipalities, most notably and the first to pass this type of law was New York City. This wave has to do with a consumer’s right to know and have easy access to information that has a direct effect on their health. How are you supposed to make an informed choice if the information you need to make that choice is not easily available when you need it?

Menu labeling legislation has reached national prominence and is a part of health reform – H.R. 3962 Affordable Health Care for America Act.

The rationale behind the Nutrition Facts label is to provide consumers with information to help them make informed food and beverage choices that contribute to a healthy diet. While you can trust the information on the Nutrition Facts label as being sound and accurate, it may not be easy for you to understand and use. This is where programs such as Guiding Stars can help you make informed and easy decisions about which foods and beverages to use. Guiding Stars is based on the information provided on the Nutrition Facts label. I work in public health and am passionate about people having easy access to healthy choices where they live, work and play.

Lori Kaley MS, MSB, RD, LD is a member of the Guiding Stars Scientific Advisory Panel. Lori has been keeping Maine residents healthy and active for years. She is the Manager of the Public Health Programs at the University of Southern Maine’s Muskie School of Public Service. Plus, she worked with Healthy Maine Partnerships to create the Maine Physical Activity and Nutrition Program. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

The ubiquitous nutrition facts label. Mandated by the FDA and required on most pre-packaged food sold for public consumption, the nutrition facts label is meant to serve as a guide to a specific product’s ingredients based on an average 2,000 calorie a day diet.

Although the FDA sets specific and explicit guidelines (down to the typeface and font size to be used), there remains room for ambiguity.

Moreover, did you know that restaurant and packaged foods can actually have more calories than what is indicated on the nutrition label? Studies have found that the worst offenders are side dishes — sometimes exceeding the restaurant’s reported calorie content by as much as 200 percent. In fact, a recent study published in the Review of Agricultural Economics, found that fast food meals are actually smaller and have fewer calories than the food served at restaurants.

All of that aside here are 10 little known facts about the nutrition facts label:

1. Foods with less than five calories meet the definition of “calorie free”
2. If fat is present at a level below 0.5 g, the level of fat is expressed as 0 g
3. The term serving or serving size means an amount of food customarily consumed per eating occasion by persons 4 years of age or older
4. The serving size for maraschino cherries is one cherry
5. Manufacturers determine the accuracy of the nutrient contents of their own product(s). See: Restaurant and Packaged Foods Can Have More Calories Than Nutrition Labeling Indicates
6. The FDA does not check for the accuracy of product labeling (but will occasionally collect “surveillance” samples to monitor the accuracy of nutrition information)
7. The FDA does not maintain a database of nutrition information, but instead reviews and accepts industry databases
8. For products usually divided for consumption (e.g., cake, pie or pizza), the serving size shall be the fractional slice of the ready-to-eat product (e.g., 1/12 cake (tiny piece), 1/8 pie (tiny slice), 1/4 pizza – usually two slices)
9. Sulfites are considered incidental ingredients and need not be listed among the label’s ingredients
10. Allergens other than the eight major food allergens are not subject to FALCPA (Food Allergen Labeling and Consumer Protection Act) labeling requirements. FALCPA’s labeling requirements do not apply to a sandwich that was prepared by say, a deli or a restaurant. Incidentally, the eight major food allergens as defined by the FALCPA are: milk, eggs, fish, shellfish, tree nuts, wheat, peanuts and soybeans.

Fitness model, Stefan Pinto was once over 50lbs overweight. His motivation to lose weight manifested by doing something different and persevering through informed dieting and exercise. Stefan advocates weight loss with a combination of proper nutrition and effective, daily exercise. He can be reached at Pinto Factory. This post originally appeared on Examiner.com.

Guiding Stars has done most of the work for you by narrowing your choices to those foods that are the most heart-healthy. However, it’s important that you read the label to be sure the product meets the specific nutritional needs that your doctor recommends.

Rules of Thumb

• Check sodium content on the label to help track sodium intake each day.
• Look at fat calories in relation to total calories. Try to limit your fat calories to 30% of total calories.
• Limit fat to 3g per serving.

- Limit saturated fat to 2g per serving.
– Limit sodium to 250mg per serving.
– Limit cholesterol to 300mg per day.

• Strive to eat foods with 2-3g of fiber per serving.

– Aim for 28-35g of fiber per day.

Understanding the Nutrition Facts Panel