Kate Daugherty, MS, CNS breaks down how packaging claims blur judgment and teaches a fast, reliable method to read nutrition labels with confidence. By the end, you can spot serving-size traps, translate sugar into teaspoons, and see through “clean,” “plant-based,” and “keto-friendly” halos.

• why front-of-pack language misleads
• gluten-free and plant-based as context, not health
• halo claims like immune-boosting, natural, clean
• keto-friendly math, net carbs, and trade-offs
• serving size realism and per package pitfalls
• added sugar focus and teaspoons conversion
• fiber inflation with chicory root and inulin
• daily values vs personal needs
• the 15-second three-step label test
• real food signals: short ingredients, less hype

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