When you first look at a food label on the package of your food and/or drink make sure you first start with the serving sizes because sometimes serving sizes will not be accurate and you will find yourself eating the entire item and having it count for more than one serving. For example: if you have a box of mac and cheese it will most likely say it serves two so that means if you eat the entire box yourself you are getting double of everything that is in the box.
Next you will want to check how many calories are in your item item. Counting calories and making sure you either do not go over or under will help you lose, gain or maintain your current body weight.
Next you want to check for the fat sources to see whether they are healthy or unhealthy fats and how much sodium and cholesterol is in the item.
Next you want to check other healthy nutrients and the percentage of vitamins that are in the item.
After that it would be a good idea to check the ingredients to make sure there are no unhealthy added sugars.
1,000 milligrams = 1 gram, 8 oz = 1 cup, 16 oz = 2 cups, 24 oz = 3 cups, 32 oz = 4 cups, 4 cups = 1 quart x 4 = 1 gallon