The first thing you probably notice is Calories, mainly because it is huge. So you think, "hey, Calories means this could give me energy and if there is any left over at the end of the day, that leftover could make me fat."
Nope. Read the shocking 15 second history here [^1}
Calories ARE NOT RELEVANT
Without going into crazy details, you need to understand that humans made up the word Calories in an attempt to figure out how the body actually can function off of all this stuff we cram in it. Around the same time humans were successful in measuring other forms of energy, like gas, oil, and animal power (horse power). Humans go to unbelievable lengths to measure stuff, so we can make sense of it. It's a weird trait. But with food we went way wrong. So you ask, "why use it Ken, if it's way wrong." Well I say if humans want to measure the potential energy of food, this is the easiest way to do it and it's accurate, but not precise. This means the way they measure the energy gives good results but has nothing to do with how the body USES the energy.
There is the difference, 230 calories of granulated white sugar is WAY different than 230 calories of an apple, even though they both are primarily carbohydrates. So you can function longer on 230 calories from an apple than you could with granulated white sugar, and they have way different side effects in the body. As you can see with dynamite versus a laser, energy can be equal in measure but unequal in effect.
I am going for EFFECT here. So if you're going to be a trusted follower, FORGET ABOUT CALORIES
I will show you how to read a food label so serving size, calories and all the other things that companies use to confuse and mislead you will not matter.
The next thing you probably notice is that these things are in percentages. They are the percent of the daily recommended calories you should consume in a 24 hour period. This very confusing. It means you must track all the percentages for all the food you eat to get it to total 100% or you are likely eating too much or not enough. And also it makes people over eat so they get all their daily nutrients past 100%. All people are wired to go to excess, it's in our DNA. So if we see percentages of a target we're inclined to surpass them and we do. Americans' share of obesity, I think has a bit to do with this as well as the scientific engineering of food to make us addicts, which I'll write about later. But for now remember these percentages mean nothing, just ignore them for now.
FORGET ABOUT PERCENTAGES for now
The phrase" "Less than 2%" and Omitting ingredients.
"If an ingredient is present at an incidental level and has no functional or technical effect in the finished product, then it need not be declared on the label." "Only the quantity of food in the container or package is stated in the net quantity statement. Do not include the weight of the container, or wrappers and packing materials."
Reconstituted juice in which the fruit is canned is prepared from juice concentrate and water, both ingredients have to be declared.
Labeling of spices, flavorings, colorings and chemical preservatives.
You see that whatever this is, it is usually eaten in 55g amounts. You'll start to notice a lot of common trends with serving sizes that you will use as a shortcut with the Corigliano Method. But this is 230 calories. Here is a great way to visualize the SIZE that 55g can be across a lot of different foods. https://www.artfido.com/photographic-series-showing-what-200-calories-looks-like-in-different-foods/
So we know this is 55g, well what are the 55 grams made of?
That adds up to 48g of Carbs, Fats and Protein. Well where are the rest? I don't know and neither do you.
So the nutrients listed on here are chosen for your eyes and the percentages are for a calorie count for someone who isn't you, using a measurement that doesn't have anything to do with being a human. Yep, we have got that right. So how do you shop?
What you don't know is killing you.
Because it is very likely you have no idea who, what, when, where, how is involved in the food you eat you are almost guaranteed to be getting ripped off. The less you know the more you are paying because of it. Even the fact you eat three times a day is a commercial ploy to get you to eat more. "By the sixteenth century physicians across Europe do refer to breakfast, but only as a meal taken by children, the elderly, sometimes by nurses who need extra nourishment, and consistently by labourers. Healthy adults, however, were told not to eat breakfast. It was generally considered a form of gluttony, along with sitting too long at the table or indulging in ‘banquets’ late into the night, something fully responsible humans should avoid." link
"The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective." NIH Link
Everything in a package is an incredible overcharge over buying the ingredients separately and in bulk. Since you eat probably three times a day and probably buy food for the family that adds up to massive amounts of money every year. Small everyday charges can destroy your financial future and create extremely bad impulse control habits. Please see my book list.
Because again, you don't have much of a clue about the food you're eating, it is virtually guaranteed you are not eating what you think you are and the food you're buying and eating is stuffed with fillers, glues, artificial colors, flavors, and ingredients that were never a part of the orginal conception behind the product.
The stuff you put in your body has a complete effect on how it operates, the emotions you feel, the diseases you get, and the entire trajectory of your life.