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Health Secrets
Supplements & Nutrition Nutrition Guide 47 Pages

For Shoppers Stuck in the Aisle: Read Any Food Label in Ten Seconds

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Low fat, whole grain, natural: the small print says something else. Tonight, list the ten products you buy most and mark each one green, amber or red.

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Designed for: Shoppers who are tired of front-of-pack promises and want to choose between two products in seconds, without an app.
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You are purchasing Food Label Decoder Workbook — a downloadable digital publication (47-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.

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Does This Sound Familiar?

You stand in the aisle comparing two boxes and still do not know which to buy.
The front says "made with whole grain" or "natural", and you do not know what that really means.
You look for sugar on the ingredient list, but it hides under other names.
Serving sizes differ from pack to pack, so the numbers never line up.
Your doctor told you to watch your salt or sugar, but not how to read the label.
Turn the pack over.
Look Inside

See the Actual Pages

These are real pages from the 47-page e-book (the free online edition has the same content). Tap any page to see it full size.

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Straight from the e-book

Where the sugar sits

Eight rows of the fourteen-food table, exactly as printed in the workbook. Typical values, with teaspoons and a note on each food.

FoodSugartspNote
Flavored yogurt (150 g)10–20 g2.5–5About 7 g is lactose; the rest is added. Plain plus fruit halves it.
Pasta sauce (125 g)6–12 g1.5–3Tomatoes contribute about 4–5 g; the rest is added.
Ketchup (1 tbsp)4 g1One in four grams is sugar.
BBQ or sweet chili sauce (2 tbsp)10–16 g2.5–4Among the densest sources in the kitchen.
Flavored plant drink (250 mL)8–15 g2–4‘No added sugar’ oat drinks still carry 3–5 g per 100 mL from starch breakdown.
Bread (2 slices)2–6 g0.5–1.5Soft ‘brown’ loaves often add sugar and caramel color.
Salad dressing, fat-free (2 tbsp)4–8 g1–2Fat removed, sugar and starch added.
Flavored instant oats (1 sachet)10–13 g2.5–3Plain oats: 0.5 g.

USDA FoodData Central; McCance and Widdowson 8th ed. Typical nutrient values behind the ten comparisons and the sugar tables.

Chapter by Chapter

What’s Inside Food Label Decoder Workbook

Every section gives you something to fill in and use, not just something to read.

1 7-Step Read

The Ten-Second Read

Seven glances in order: serving size, calories, the three nutrients to limit, the nutrients to get enough of, the first three ingredients, total versus added sugars, and per 100 g.

2 Rule + Worksheet

The 5/20 Rule and Label Math

5% Daily Value or less is low, and 20% or more is high. A worksheet does the percent for your own products. Divide sugar grams by 4 for teaspoons. Multiply sodium by 2.5 for salt.

3 58 Sugar Names

Sugar, Decoded

Added, total and free sugar made plain. 58 names for added sugar in four families, a teaspoon converter, and where sugar hides in everyday foods. A 330 mL cola has 35 g, nearly 9 teaspoons.

4 Line-by-Line Guides

Ingredients, Fats, Sodium, Fiber

How ingredient lists work, which fats to look for, where sodium comes from, what counts as fiber, plus ten sweeteners and eight additives in plain words.

5 24 Claims + 20 Myths

The Front-of-Pack Myth-Buster

What 14 US claims and 10 EU claims legally mean, such as "low fat" and "free". Then 20 common beliefs that the front of the pack relies on, checked one by one.

6 10 Comparisons + Audit

Ten Comparisons and Your Cupboard

Ten shelf matchups, from cereal and yogurt to peanut butter and juice, using typical values. Then a blank worksheet, a six-line score and a cupboard audit of your ten most-bought products.

How It Works

How You Will Use It

1

Learn the read

Take the seven glances in order on one box from your cupboard. Then practice on the worked examples.

2

Audit your cupboard

List the ten products you buy most. Mark sugar, sodium and saturated fat green, amber or red.

3

Swap two products

Find one better choice in the same category. Try it for a week. Repeat the audit in three months.

Free Bonus Included

Your PDF E-Book, Plus a Free Online Edition

The PDF e-book (what you buy)

  • 47 A4 pages, ready to print or fill in on screen
  • Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
  • Works offline; keep it forever

Free bonus: the online edition

  • The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
  • Every calculator always works, and your entries save automatically on your device
  • Add it to your home screen and open it like an app
Get the Label Decoder: $27 60-day money-back guarantee Free bonus included • One payment, no subscription
Who It Is For

Is This Right for You?

This is for you if:
  • Shoppers who want to judge a product from the back of the pack, not the front.
  • People asked by a doctor or dietitian to watch sugar, salt or saturated fat.
  • Parents and grandparents buying cereal, yogurt and snacks for children.
  • Anyone who wants a method that works without an app or a phone.
  • People who buy foods with both US and EU labels. The book covers both.
This is not suitable for:
  • It is not a diet or a meal plan. It teaches you to read labels.
  • If your doctor or dietitian set limits for you, for kidney disease or diabetes for example, follow theirs. Use the book to find those numbers on the pack.
  • If you have a food allergy or celiac disease, always read the full label and follow your doctor's advice. The book's rules of thumb do not replace it.
  • It does not rate brands. The comparisons use typical values, not named products.

Where the Numbers Come From

Label rules come from the US FDA (21 CFR 101.9, 101.12, 101.13 and 101.54 to 62) and EU Regulations 1924/2006 and 1169/2011, with the UK FSA front-of-pack guide. Sugar guidance comes from the WHO (2015 and 2023), SACN (2015) and the AHA (2009 and 2017). Food values come from USDA FoodData Central and McCance and Widdowson (8th ed.). The ten comparisons use typical values to show the method, not named brands.

This publication is an educational and organizational tool. It is not medical advice, and it does not replace advice from your doctor or dietitian.

Written by the Health Secrets Editorial Team. Read how we work in our editorial policy, or write to us at support@healthsecrets.com.

Tools and staples mentioned in the e-book: see our recommended gear list.

Compare

Why a workbook beats reading labels alone

This workbookFree appsWeb searchesFree handouts
Ten side-by-side product comparisons, worked through
US and EU claims, explained line by lineSomeSome
Fourteen foods where sugar sits, with teaspoonsSomeSome
Label serving size next to what people really eat
A scoring rubric for comparing labelsSome
Works on paper, no app or login
Get the Label Decoder: $27 60-day money-back guarantee Instant download • One payment, no subscription

Everything You Get Today

Food Label Decoder Workbook cover
  • Food Label Decoder Workbook: 47-page fillable PDF. Download it right after checkout.
  • Online edition: read it on your phone or computer. No app.
  • 50 Names for Added Sugar: 7-page guide on your download page. Also free on this site, included here so everything is in one place.

60-Day Money-Back Guarantee

Use it for 60 days. If it is not useful to you, write to support@healthsecrets.com and ask for your money back. This is a one-time payment, with no subscription.

What happens after you click

  1. 1You fill in the secure Digistore24 order form.
  2. 2You get instant access, and the download link goes to your email.
  3. 3You open the PDF or the online edition and start.
$27
Get the Label Decoder: $27 60-day money-back guarantee
Common Questions

Frequently Asked Questions

Is this for me?
It is for you if you buy packaged food and want to know what you are getting. You do not need to know any nutrition science. The workbook starts with one box and seven things to look at, in order.
How long does it take?
The read itself takes ten seconds once you know it. You can learn it in one sitting. The cupboard audit covers your ten most-bought products. You repeat the audit in three months. Do not try to change all ten at once. Two swaps that stick are enough.
Do I need a special app, a scale or a calculator?
No. You need the label and a pen. If you fill in the worksheet on screen, it works out the percent for you. There are no special foods to buy.
Can I print it, or use it on a screen?
Both. It is a 47-page fillable PDF (A4) that you can print or fill in on screen. As a free bonus, you also get an online edition of the same e-book for any phone, tablet or computer, so you can have it with you in the store.
Should I use per serving or per 100 g?
Both, for different jobs. Per 100 g compares two products fairly. Per serving, changed to your real portion, tells you what you actually eat. The book shows the math.
Does it work for labels outside the US?
Yes. The book covers US and EU labels. It shows how to convert between them. For example, sodium times 2.5 gives you salt.
Should I talk to my doctor first?
If you have diabetes, high blood pressure, kidney disease or another condition, ask your doctor or dietitian what your own limits are. The book has notes for eight situations. It helps you find your numbers on the pack, but it does not set them.
What if it is not right for me?
Every publication has a 60-day money-back guarantee. Email support@healthsecrets.com within 60 days with your order ID and the refund is handled through Digistore24.
How do I get it after I pay?
Right after checkout you get instant access, and the download link is sent to your email address. Download the PDF once and it is yours. The online edition opens from the same place. If the email does not arrive, check your spam folder, then write to support@healthsecrets.com.
Is anything mailed to me?
No. This is a digital product. You can print it at home or at a print shop if you want paper.
Is this a subscription? Will I be charged again?
No. You pay once. There are no monthly fees and nothing renews.
Will it open on my phone, tablet or computer?
Yes. A PDF opens on all of them, and you can zoom in to make the text bigger. The online edition works in any browser and adjusts to your screen.
Is paying safe? Why do I see Digistore24?
Digistore24 is the company that handles our orders. Your payment goes through their secure order form, and the charge comes from Digistore24.
How does the money-back guarantee work?
You have 60 days. If it is not useful to you, write to support@healthsecrets.com and ask for your money back.
Who wrote it?
The Health Secrets Editorial Team. The sources are listed in the book, and our editorial policy explains how we check them.

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50 Names for Added Sugar
Free Companion Tool

Want a Free Printable Quick-Start?

Fifty names for added sugar in seven families, the daily limits, the 5/20 rule, and a pantry sweep that adds up the added sugar in your five staples.

Download Free 50 Names for Added Sugar (7 Pages)

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