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That “healthy” box in your hand might be doing more marketing than nourishing. We’re breaking down one of the most practical nutrition skills you can learn: how to read a food label in a way that actually changes what ends up in your cart and how you feel after you eat it. Evan Patrick sits down with Centurion Health founder and CEO Troy Duell to turn confusion into a clear, repeatable system you can use on any packaged food.

We start where most people don’t: the ingredient list. Troy explains why ingredients are listed by weight, how the first few items tell you what the product is really made of, and how “made with whole grains” can still hide refined flour as the main ingredient. Then we move to the Nutrition Facts panel and the number that quietly changes everything: serving size. If you’ve ever crushed a snack bag and later realized you ate multiple servings, this part will hit home.

From there, we zoom out to the bigger question of calories versus quality. Calories matter, but we talk about nutrient density, why protein and fiber help with fullness, and why added sugars are worth watching closely compared to naturally occurring sugars in whole foods. We also question front-of-package claims like natural and organic, and we end with one simple habit that makes grocery shopping easier over time: slow down, compare options, and build label-reading instincts.

If this helps you, subscribe to Frontline Health, share the episode with a friend who loves “healthy” snacks, and leave a review so more people can find it. What’s the most misleading label claim you’ve seen lately?

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