Read The Label

You're standing in the aisle holding a box that says "natural," "multigrain," and "made with real fruit," and you have no idea if it's good or not. That's on purpose. The front of the package is an ad. The back is the only part that legally has to tell you the truth.
This is the same scan I run on everything that goes in my cart. Five checks, in order, about ten seconds a package. No tracking app, no nutrition degree, no standing in the aisle for ten minutes while your kid melts down next to you.

What's inside

Why the front of the package lies to you — how food marketing is regulated, and why the healthiest-looking box is usually working hardest to sell you.
Check 1 — Serving size — every number is per serving, and the serving is never what you eat. The one-second math, plus the packages that hide the most behind it.
Check 2 — Calories — not "is this healthy," but will this fill me up or am I hungry in an hour.
Check 3 — Protein, the 10-for-100 rule — 10g per 100 calories or better. Greek yogurt and egg whites pass; most "protein" bars don't.
Check 4 — Added sugar, not total — where the gap is biggest and the names sugar hides behind.
Check 5 — The first three ingredients — listed by weight, biggest first. Peanut butter should read peanuts, salt.
Words that mean nothing — "natural," "made with real fruit," "multigrain," "lightly sweetened," plus the few claims that actually are regulated.
The 10-second scan — all five checks on one page, in order. The screenshot page.
Aisle-by-aisle cheat sheet — yogurt, bread, peanut butter, dressing, bars, cereal, deli meat, frozen meals.
Swaps that cost you nothing — same meal, same effort, better label.

Read The Label

You're standing in the aisle holding a box that says "natural," "multigrain," and "made with real fruit," and you have no idea if it's good or not. That's on purpose. The front of the package is an ad. The back is the only part that legally has to tell you the truth.
This is the same scan I run on everything that goes in my cart. Five checks, in order, about ten seconds a package. No tracking app, no nutrition degree, no standing in the aisle for ten minutes while your kid melts down next to you.

What's inside

Why the front of the package lies to you — how food marketing is regulated, and why the healthiest-looking box is usually working hardest to sell you.
Check 1 — Serving size — every number is per serving, and the serving is never what you eat. The one-second math, plus the packages that hide the most behind it.
Check 2 — Calories — not "is this healthy," but will this fill me up or am I hungry in an hour.
Check 3 — Protein, the 10-for-100 rule — 10g per 100 calories or better. Greek yogurt and egg whites pass; most "protein" bars don't.
Check 4 — Added sugar, not total — where the gap is biggest and the names sugar hides behind.
Check 5 — The first three ingredients — listed by weight, biggest first. Peanut butter should read peanuts, salt.
Words that mean nothing — "natural," "made with real fruit," "multigrain," "lightly sweetened," plus the few claims that actually are regulated.
The 10-second scan — all five checks on one page, in order. The screenshot page.
Aisle-by-aisle cheat sheet — yogurt, bread, peanut butter, dressing, bars, cereal, deli meat, frozen meals.
Swaps that cost you nothing — same meal, same effort, better label.