Also, for diabetics:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_13961_ENU_HTML.htm
Always check with your doctor of course!
Food Nutrient Data for Choose Your Foods: Exchange Lists for Diabetes, 2007
The 2007 edition of Choose Your Foods: Exchange Lists for Meal Planning is based on this specifically prepared database of almost 700 foods. The serving sizes of the foods in each list (starches, fruits, milks, vegetables, meats and fats) reflect the mean macronutrient and energy values for each of the groups in this database.
Foods included are those commonly eaten by a majority of individuals in the United States. Many are core foods in the US food supply, while some foods represent ethnic or other eating preferences (e.g.: vegetarian). In almost all instances, the foods from each list are based on commercially prepared products rather than homemade recipes, because of the extreme variability of the latter. Wherever possible, nutrition values represent generic rather than name brand, or are an average of several nationally available name brands. Some foods may be in the database in more than one form. Vegetables, for example are fresh raw as well as fresh or frozen cooked, and canned. Some foods are in two lists (E.G.: Beans, Peas, and Lentils), and some are in two lists but in different serving sizes (peanut butter for example).
http://www.cfsan.fda.gov/~dms/foodlab.html
You can just read the basics, or go into it more. Help to evaluate the recipes you read.
How to Understand and Use the Nutrition Facts Label
*The Nutrition Facts Panel - An Overview
*The Serving Size
*Calories (and Calories from Fat)
*The Nutrients: How Much?
*Understanding the Footnote
*How the Daily Values (DV) Relate to the %DVs
*The Percent Daily Value (%DV)
*Quick Guide to %DV
*Nutrients With a %DV but No Weight Listed - Spotlight on Calcium
*Nutrients Without a %DV: Trans Fats, Protein, and Sugars
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