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,



  • Pentrental

    I couldn’t agree more and great post! Food labels are so important and yet not many people pay attention, so this provides some important awareness. A pint of ice cream is 4 servings haha. Usually when it comes to a pint of ice cream I eat none or all. One thing I did was to stop using creamer and sugar in my coffee. So now it’s black coffee and definitely no vanilla lattes. Interesting to see that the nutrition label is based on weight. I guess it becomes really important to read the actual ingredients. All in all excellent post and I am looking forward to reading more. Are you on Instagram? I think it would be great to link it to your site if so 🙂

    • JJL

      Yes thanks! I appreciate that so much, I will definitely add my Instagram. You know I quit drinking coffee for the longest time and then for some reason picked it back up again. I love how it tastes with heavy cream (no carbs!) and the sweetener I use is Pyure. Better to walk away completely like you did but I’m still using it to wake me up in the morning. The cream also keeps me fuller longer, so my actual first meal isn’t until noon, kind of an intermittent fasting thing I do. I know the all or nothing syndrome all too well. Thanks so much for your

  • DorcasW

    Hi Jody; Wow! Your thought about food label secrets and free nutrition facts have me looking on your website if it is mine. I never wrote on the subject. But I have shared the thoughts countless times with my friends and acquaintances. 

    Now your article, confirms all that I am saying about Food labels and nutrition facts. How can these facts be right, when they do not all correspond?


    • JJL

      Great question, and I don’t think it’s regulated very well. The FDA looks the other way because Big Food is such a conglomerate force to be reckoned with. I’d love to see your site! Thanks

  • Stephanie

    Since I was a little girl i was always told to look for nutrition facts and you wold see me, at the age of six, searching for what I thought was right. I have diabetes so looking at nutrition facts it’s an every day thing for me. 

    Carbohydrates are my biggest enemy and I try to stay away from artificial sugars as much as I can. The thing with nutrition facts it’s not really how to avoid them but instead, how to eat them in a moderate-healthy way. 

    Thank you so much for providing us with this article!

    • JJL

      Hi Stephanie, what a wonderful point thank you! I always wondered if it was better for a Diabetic to use artificial sweeteners or stick with limited portions of natural sugar. Best bet to keep blood sugars level as I’m sure you know is to incorporate healthy fat, fiber and protein with those carbs for balance. Thanks so much for your feedback.

  • Luigi

    I really enjoyed reading this page, watching the video and I’m also now following you on Twitter. I see a lot of people reading information on labels in supermarkets and health stores, but you have already illustrated in just one article that you need to be able to read between the lines or do research and create a shopping list before you go to the store. I don’t want to be knowledgeable about food, but I do want to eat healthy. 

    What you highlighted is that with a bit of thought you can probably ascertain by looking closer at the ingredients that there are more sugars disguised as other products. This is very misleading and given the epidemic of obesity, it’s important that people know  what they are putting in their bodies.

    I would love to learn more about the tongue – brain connection. I understand that different parts of the tongue sense different chemicals, but really didn’t appreciate that these have a specific purpose. Now that I think about it, if you are eating a particular type of food like sugar, or perhaps an acidic food, that your body has to prepare certain enzymes in order to digest them and that the most important part of digestion is that different parts of your body need different ingredients. Your example of your brain expecting sugar because a neurotransmitter is telling it, it is coming and then having cravings because it doesn’t get it, is really interesting. 

    I’ve subscribed to your email list because I really like the way you present your information and I need to know more.

    • JJL

      What a huge compliment, thank you! Yes, we’re going to take a deep dive into that mind/body connection and throw in the belief system as well because your thoughts influence your results. You seem very knowledgeable already Luigi. One more wrench to throw into the mix is hormones, they make all the decisions. Fun stuff!

  • Luigi Cappel

    Wow, this is a great page full of information and entertainment. You sure know your stuff about nutrition and NLP. I’m looking forward to learning more. It seems that no matter what legal requirements there are to advise customers about ingredients in products, marketers are finding ways to confuse or misleading people into thinking they are eating healthy.
    I’ll be back for another portion.

    • Judy

      Thank you so much Luigi, I think it’s so sad these days that making money comes before integrity, or even the desire to help people. Maybe I’m naive, but I sure couldn’t live with myself if I had to lie to make a sale. I appreciate you so much!

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