Free Nutritional Facts - Judy J Lutz

Food Label Secrets and Free Nutrition Facts

How do you read a food label? Reading a nutrition facts label can be tricky, so I invite you “behind the scenes” for some free nutrition facts that will completely change the way you look at reading food labels. You can thank me later.

Healthy or Not?

You can’t flow joy if you don’t feel good, and you won’t feel good until you take care of your body. The best way to do that is to eat well. That doesn’t mean eating more, it means eating better. Bottom line, eat more vegetables, duh. Not so easy with our stressful busy lifestyles! We’ll get there, but in the mean time for all those fast food junkies, I want to teach you how go to the grocery store and fix yourself up with some easy (and safe) portable snacks.

The next very important lesson is full of free nutrition facts that really matter when reading a food label. You were headed to the snack aisle, right? You see I know you, I’ve studied nlp and I can read your mind. What’s nlp? Well, that’ll have to be covered in another lesson. Now you can go to and get the basics of the nutrition fact food label, but be sure to come back here for the real truth because Big Brother has a hand in this, as well as Big Food. And don’t even get me started on Big Pharma!

So much to tell you…

I can’t promise this will be an organized list or even an adequate overview, I just want to keep writing and see where my mind takes me. That okay with you? First they get you with the serving size. They know it’s a ridiculously small portion of food, can’t you hear them snickering? Those are the people who invented Snickers, and what kind of name is that, seriously!

Typically, a pint of ice cream is 4 servings. Are you kidding me? Who can stop eating out of that silly little container, I want to feel full! It takes 20 minutes before your mind catches up with your mouth and the hormones that shut off those cravings kick in. How long does it take to polish off that pint?  I can help you get over your ice cream addiction by the way. Please let me ruin it for you, your feelings about ice cream will never be the same. Ok get ready to hate me, it’s for your own good. (Or just skip the next paragraph, I’ve lost a lot of friends this way.)

Do you know why we crave milky creamy sweets, particularly warm milky creamy sweets like coffee macchiato’s with lots of fat and sugar? It goes back to that very first memory of feeling loved in the best way possible, from mom. Yup, the taste of her breast milk signaled your brain that this is amazingly awesome sweet stuff and you should always want more. It’s a survival instinct. Our subconscious mind’s #1 job is to keep us safe, and providing nutrients is essential. We discussed some the mysteries of the subconscious in my last article here, and the statement above is a biggie, so don’t forget it.

Oh Lord, I just looked up “the most popular” Starbucks drink for a reference and saw this.

This is all kinds of wrong and preys on innocent victims who don’t know any better. You want to know why? Keep reading. The description of a vanilla latte below is appalling. Most people believe they are improving their health by choosing this option, but it could not be farther from the truth!

Vanilla Latte Bad Advice - Free Nutrition Facts

I know I’m supposed to be talking about nutrition facts food labels and how to read them, but this is connected. “Healthifying the Starbucks Vanilla Latte can be achieved by simply swapping to sugar-free vanilla syrup.” So when you’re reading a food label, is it wise to look for sugar-free? Actually, no. Here’s what happens when you use artificial sweeteners. Starting with your tongue and one of my most favorite of the five senses, taste. These senses are given to us for a reason, so that our body can receive accurate information about it’s environment. Artificial sweeteners are fake, but your tongue doesn’t know that. It senses an essential nutrient and signals your brain to prepare for fuel. Here’s the problem, it’s not fuel. It’s actually a neurotoxin. Not only that, but chemicals such as saccharin, acesulfame, aspartame, neotame, and sucralose are way sweeter than the kind of sugar you get from say, an apple. Which do you think is more appealing? Correct. You’re training your tastebuds to enjoy the satisfaction of ultimate sweetness with none of the guilt. Until now, I hope. I avoid artificial sweeteners because #1 they are like poison and #2 I don’t want to trick my body, I want to nourish my body. I always choose safer sweeteners that are natural, like honey or maple syrup.

Here’s the kicker, if you still want to use artificial sweeteners your body will continue to crave fuel because you told it that’s what you were delivering. All. Day. Long. So what am I saying? It’s going to backfire! The subconscious wins every single time and you can’t lie to it. It wants it’s real sugar and after time you will ultimately give up on the will power and will yourself right over to the bakery section. Don’t trust me on this? Ask Harvard.

The Statement Below is Also Hugely Deceptive

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calling in my friends Jayson and Mira Calton, who wrote a fabulous book called Rich Food Poor Food. I’m pretty sure it was in their book I learned that the government’s recommended daily values are quite the minimum, like just above dead. What I do know and wholeheartedly agree with is their discovery that “micronutrient deficiency is the most widespread and dangerous health condition of the twenty-first century.” My solution for this epidemic is to incorporate high quality targeted supplements into my daily routine. If you’d like to know what I use, check out the picture below and leave me a comment if you’d like more information. This is the company that changed my life and yes, I am still an independent associate so I will receive a referral bonus if you order , but please don’t hold that against me and do not let it stop you from ordering!

TRUTH: You would have to eat all of the food  pictured below DAILY to get the same amount of nutrition provided by my own personal choice for vitamins. I’d love to send you a video I put together from back in my network marketing days explaining how and why this system works. Again, if you leave a comment below I’ll send it to you with no strings attached.

Our Nutrition Facts Label is Based On Weight

Back to the label reading lesson, let’s use milk for an example. In a gallon of milk, the only components that can be measured nutritionally are protein, carbs, fiber and fat. These are the only “ingredients” that contain calories. Not sure if you’re aware, but that milk is 90% water. Water has no calories and therefore is often not taken into account. So when it comes to determining “what’s in your food” the true legal measurement can be better analyzed by looking at the list of ingredients, rather than the table with all of the percentages. The list of ingredients by law must be in order of volume or weight. What does this mean for you? Let’s say you want to know how much sugar you’re looking at in a protein bar. Should be pretty simple, right? Not so simple and incredibly deceptive. Watch the video below.

Sugar is hiding in food that is advertised and well known to be healthy. It’s a lie. 

Watch this video!

FAIR USE NOTICE: These Videos may contain copyrighted (©) material the use of which has not always been specifically authorized by the copyright owner. Such material is made available to advance understanding of ecological, political, human rights, economic, democracy, scientific, moral, ethical, and social justice issues, etc. It is believed that this constitutes a ‘fair use’ of any such copyrighted material as provided for in section 107 of the US Copyright Law. In accordance with Title 17 U.S.C. Section 107, this material is distributed without profit to those who have expressed a prior general interest in receiving similar information for research and educational purposes.

Follow Me 

For now, we’ll leave it at that. There are always more ideas so if you haven’t already, check out my Facebook page: Mindset Mastery.  I’ll continue to provide information here and there so that we can all be on the same page, but I’ve got a lot of pages under my belt so please bear with me as I transmute what’s in my head to digital “paper.”  Someone hold me back, please.

Thanks for being here,



  • FredEim88

    Its pretty hard to find out what’s healthy or not. I’m a bit concerned about what I’m eating. I trying to be healthy. And there is alot of money in the food industry. Especially use of sugars. They deceive people in smart ways to get away with it. The food industry are not concerned about the health to general population. Only how much money they can earn on their products. People buy products with artificial sweeteners. They think that it’s healthy. Its poison. And who knows what long term side effects it has?

    • JJL

      Yes! I think the side effects creep up on people, and the easier fix is to medicate instead of focusing on the all time biggest issue, we’re not getting any nutrition in our food. Even organic whole foods are lacking because they are still using pesticides (just less than mainstream farming) and that means the soil has been depleted of organisms that break down the minerals. Thanks so much for your comment.

  • Stella

    Hey Judy;

    I have a digestive condition that I have to eat pretty strictly for, and so I spend a lot of time reading food labels. You’ve let me in on a couple of secrets here that I wasn’t aware of. But, I do agree, there is much hidden stuff in foods these days that it’s hard to know what your eating.

    I found the part about aspartame and artificial sweeteners interesting. The one vice I have left with food is caffeine-free diet cola. I’m still working on that one. It’s the hardest because I don’t have much left in the way of treats I’m able to have, so it’s a tough one to let go. I will persevere. Lol

    Thanks for all the info,
    Stella 🙂

    • JJL

      Hi Stella, I used to drink 5 diet cokes a day, and that was after about 5 cups of coffee in the morning, so I know all about not wanting to give up the habit. I completely understand, when you’re forced to have a restrictive diet (and for me that was any diet at all!) you want to at least give yourself a break in some way. You deserve to be rewarded for goodness sake. Think about all the great things you are doing, not the one that you still feel guilty about. Hope that helps. 

  • Stephanie

    Hi Judy,

    This article is amazing. I very much agree with you regarding Big Brother, Big Food and Big Pharma. Having dieted a lot in my life, I know trying to eat 2000 calories per day just leaves you hungry. I have a couple of questions for you. 

    What do you think about Stevia for a sugar substitute? I use it and it doesn’t have the nasty after taste of the others and it a plant based sweetener.

    What do you think about the Keto Diet? I have been using it and I really like the fact that I don’t watch calories, just what I eat (yes, lots of vegetables) and I have successfully lost weight, kept it off and I don’t have the craving for all the processed foods and sugars.

    Thanks again for a great  article.


    • JJL

      Hey Stephanie, thanks so much for your questions. I use organic stevia regularly, it’s a great substitute. Also if you find yourself having breakfast in a Waffle House, grab the maple syrup, a much better choice than straight or artificial sugar. Hunger actually has more to do with blood sugar than calories, and so many of the calories we eat are empty, depleting your body of energy after the spike from when you eat it initially. (Think of the Snickers bar commercial.) Keto for me is okay but only temporarily. I tend to stay away from anything so restrictive. Your body needs balance, and it runs on carbs. You can choose to flip it to run on fat, but I would recommend watching how it affects your health in other ways. The nutritional cleansing I do puts your body into a state of autophagy, similar to keto and I won’t do that for more than 2 days. It’s very effective, but the body is ultimately in control and it’s up to you, not anyone else what is right for your body. You might look into intermittent fasting too. You can’t go wrong with lots of vegetables and congratulations on your

  • Anjali

    Hello Judy,

    This is an interesting topic. I learned new things as to check how large an actual serving size is before calculating daily calorie intake. And after reading your article I understood the importance of checking the ingredients list as well as the food label. I normally check only the food label. You have mentioned that micronutrient deficiency is a common health condition these days. Could you please tell me what are the symptoms to know whether we have a micronutrient deficiency or not?

    • JJL

      Dearest Anjali, I believe we all have a micronutrient deficiency. Here’s the facts, our body produces new cells at the rate of 1 billion per minute, and they are hungry for essential nutrients. Essential means the body can’t produce this nutrient, you have to get it from your diet. There are 90 essential nutrients, you know the big one, protein. But did you know 60 of the 90 are trace minerals? We used to get them from plants, but pesticides have killed all of the micro organisms who’s job it is to break the minerals down to water soluble form. Even organic farming has pesticides, just less and a different type. You can start by taking a good vitamin supplement, but stay away from the cheap stuff, most of the vitamins in the US are manufactured in China and you don’t want to know where they are sourcing their ingredients… As far as symptoms, they will be so different for each individual it’s hard to generalize. If you want to learn how to be diagnosed I would find a health professional who does Nutritional Response Testing. Thanks for your question!

  • Nightwulf29

    This was a very informative post. I learned a good amount about how to read nutrition labels effectively and how to better interpret the information. I especially liked the comparison with the other post speaking on checking nutrition facts when it actually was speaking of just switching out some ingredients. It’s important to actually read the labels and know what you would be switching out. Great post!

    • JJL

      Thanks Nightwulf! Each ingredient counts, and I google the ones I don’t know. Sometimes I’m pleasantly surprised, too. I appreciate your comment.

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