If you are unsure of how to read a label or what you are looking for on a label simply compare one item to another. Compare the saturated-fat (it raises your cholesterol so look for the lower amount), sodium (may raise your blood pressure and effect your kidney function), total carbohydrate (look at the amount of grams in one serving and think of how many servings you will be having), fiber (at least 3 grams of fiber in food that contains fiber) and sugar should be under 5 grams (unless the sugar is naturally occurring from fruit or milk).