One of the easiest ways to start eating better involves a simple flip of the wrist.
The blocky black-and-white nutrition labels on the back of food and drink packages really can help improve what you eat, says Bonnie Taub-Dix, author of "Read It Before You Eat It," (Plume, $15).
Those numbers are far more reliable than words you'll find on the front of the label, such as "low fat", "high fiber" and "heart healthy." The less-sexy nutritional information is a constant that can be applied across food groups.
You'll find the basics about the amount of calories, fat, carbohydrates, cholesterol, sodium, protein and vitamins in the product. And at the bottom of each label is how much you need for a balanced daily diet.
"There are reasons for these numbers," Taub-Dix says. "It's based on science and regulations. It's not fiction. It's fact."
Taub-Dix says it takes time initially to decode the labels. Look at the chart for a few simple clues.
"It takes a little work to go grocery shopping, but once you find the foods that are good and nutritious, it's a breeze," she says.
The key to healthful eating is balance. You don't want too many or too few calories, fats or sugars; and you don't want to depend only on supplements to make sure you're getting enough vitamins. Instead, let the label be your guide, Taub-Dix says.
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