Energy bars
(also cereals, cookies)

Step 1→ Ingredients

Our first stop is the popular energy bar section. “As lifestyles get busier, people grab these in place of meals,” Lanzano says. She immediately flips over a package to see if the ingredients are nutritionally sound and predominantly whole foods — meaning real foods in forms as close to their natural state as possible, such as nuts and dried fruits. In a worthy energy bar, the first ingredient — or at least the second — should be a whole grain (oats, wheat) or protein (nuts, whey), Lanzano says, not sugar. Also, beware that various types of sugars — which can have names such as high-fructose corn syrup, sucrose, evaporated cane juice, and brown rice syrup — might appear several times in a single ingredients list. “The sugar [in its various forms] might not be front and center,” says Moores. “But when you add together all the times it occurs, it would be higher in the ingredients list.”

Step 2→ Sugars

The next step is to determine the amount of sugar, which falls under Total Carbohydrate on the label. To get a clearer mental picture of just how much sugar is in the item, Lanzano recommends dividing the grams of sugar by four, which equals the number of teaspoons in a serving. My favorite energy bar has 21 grams of sugar. That means the one-serving bar has — surprise! — more than 5 teaspoons of sugar. Although eating that much sugar in a sitting doesn't sound appetizing, it's not uncommon, says Lanzano. But it's not advisable: Added sugar intake shouldn't exceed 10 percent of daily calories, or 12 teaspoons (48 grams) per day for the average 2,000-calorie diet, she says. This includes the refined sugar found in bars, cereals, soy milks, soft drinks, and so on, not just the sugar you add to your coffee. (Note: Not everyone's needs match the average 2,000-calorie daily intake. To determine your requirements, go to bcm.edu/cnrc/caloriesneed.htm and type in your sex, height, weight, age, and activity level.)

The quantity listed on the label doesn't tell the whole story, either. “Sugar amounts don't distinguish added sugar from natural sugar,” says Lanzano. In fact, added sugars and naturally occurring sugars (such as those in milk) appear in the same number on the label. And your added limit doesn't include the sugars found naturally in, say, fruit. For example, dried fruit, such as dates or fig paste found in some energy bars, has a substantial amount of natural sugar, yet its fiber slows down absorption. Other less-processed sugars may have some benefit — brown rice sweeteners may include fiber; honey has beneficial antioxidants and boosts immunity; and molasses has calcium, potassium, iron, and magnesium — but any concentrated sugar source can spike blood sugar and lead to energy crashes, warns Lanzano. If you have to choose one, go with a fruit or unprocessed sugar source, such as agave nectar, which has a lower glycemic index and so metabolizes more slowly than other sugars.

Step 3→ Protein

Because almost any energy bar contains sugar, the next Nutrition Facts item to scrutinize is protein, a nutrient that can help stabilize blood sugar and provide sustained energy. My brand of choice contains 9 grams of protein per serving (mostly from soy, judging by the ingredients), which may not sound like a lot, but actually meets a whopping 18 percent of my daily needs. To calculate your daily protein needs in grams, see the instructions in “10 Quick Tips to Get Started.”

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