Read Food Labels Like a Pro or Else…

Peer reviewed by Dr. Barry Wiens & Scott Rollo, PhD

Third period. You’re sleepy. Your “healthy” snack didn’t help. Why? The label says it all!

Meet Jay.
Locker break. Two bars.
One says “Oaty Crunch.”
One says “Super Sweet.”
Jay flips both over.

Serving size first.

Both say 1 bar. Good. Apples to apples.

Jay checks % Daily Value.
Sugar is 19% on Super Sweet.
Sugar is 7% on Oaty Crunch.
Quick rule: 5% DV or less = a little. 15% DV or more = a lot.
Jay smiles at the 7%.

Next: fiber and protein.

Oaty Crunch has more of both.
That means steadier energy.
Less crash!

Jay peeks at ingredients.
Super Sweet lists “glucose-fructose” second.
Sugar near the top = lots of sugar.
Oaty Crunch starts with whole-grain oats.
Better!

Bell rings. Jay picks Oaty Crunch.
Third period feels easier!

Why it helps your brain/body

Better picks = steady energy, sharper focus, longer fullness.
Aim lower for sugars, sodium, saturated fat.
Aim higher for fiber, protein.
Watch for “High in…” symbols on the front. They warn you fast.

Try it today (one micro-action) (Apply your knowledge)

At lunch, compare two snacks.
Match serving sizes.
Pick lower sugars %DV, higher fiber. Done.

SNACK #1 —--------------------------------- SNACK #2

Self-check

• A drink shows 16% DV sugars per serving. Little or a lot?

• You eat two servings of chips. What happens to sodium?

Words to know

Serving size — the amount all numbers use.
% Daily Value (DV) — how much of a nutrient per serving.
Saturated fat — a fat to limit.
Sodium — salt in foods.
Fiber — helps fullness and digestion.