If you're watching your weight and counting calories, you've probably had the experience of finding some (unwelcome) surprises on certain food labels: an item has far more calories than you expected, or the label's serving size is so unrealistically small that you know you'd double or triple the serving size -- and get double or triple the calories.

But every now and then, you'll encounter a pleasant surprise on a food label: a desired treat has far fewer calories than you'd have guessed. One case in point: Chocolate nonfat milk compared to 2% milk. In label comparisons of some same-brand milks, the chocolate milk has one-third fewer calories and none of the fat. What's more, the chocolate milk provides the same amount of calcium, protein and vitamin D!

Just goes to show: It always pays to compare food labels. You might be surprised at what you find.