possibly below average. >> pam: cnn's kelly bowman helps us crack the code. >> reporter:we want to help you be a up a clinical dietitian to help us sort out that side panel. >>i would turn to the nutrition facts pannel first- that's where you're going to find the serving size, and then all of the amounts per serving >> reporter:what about the list of ingredients. how do we use that to our advantage? >>ingredients are listed in order of their predominance in the product, so whatever there is most of, is listed first. so, what you really need to pay attention to are the first three ingredients to see what is mostly in that product. >> reporter:when reading the side of a box, what are some key words to look for? >>i look for sugar, i want to avoid a lot of added sugars. / and then it's good to know words that end in "ose," like, dextrose, maltose, and then the corn syrups. / another red flag nutrient would be sodium >> reporter:how do we know the difference between good