Not too long ago, the Food and Drug Administration informed 16 food manufacturers that their food labels were misleading consumers about the supposed “health benefits” of their products. The misrepresented claims included 100% Juice, No Sugar Added, Healthy Options, and Fortified with Antioxidants.

While the FDA is cracking down on manufacturers, you still need to decipher for yourself what’s healthy and what should be avoided. Keep in mind that food packaging is nothing more than an advertisement, enticing you to buy one company’s product over another. More often than not, the label is downright deceptive. Here are a few things to look for to avoid getting tricked by food labels the next time you take a trip to the grocery store!

“Healthy”
A food can be labeled “healthy” if it’s low in fat (especially saturated fat or trans fats), and has limited cholesterol and sodium — but that doesn’t mean the item has the lowest amount of fat or the lowest sodium when compared to other choices. In other words, it still is probably not your healthiest choice.

What to look for: Don’t rely on packaging. Look for the cleanest and least processed form of food. Look for grains that are high in fiber, fruits that are in season, and natural nuts and nut butters that give your body the great kind of fats – natural ones. Keep highly processed foods to a minimum, and try to eat as purely as you possibly can, be it grains, fruits, vegetables, or meat.

“Organic”
While there are hundreds of products emblazoned with the promise of being “all natural” and “organic,” most of them are not truly organic.

What to look for: Choose items with the United States Department of Agriculture (USDA) organic symbol. Keep in mind that natural, all natural, hormone-free, and free range are not the same as organic. To be organic, a product must contain 95 percent truly organic ingredients. Check the ingredients to confirm that the product is certified organic by the USDA – no other body truly has the authority to certify a food as organic.

“Made With…”
There are dozens of products pictured with bunches of fresh grapes, healthy-looking stocks of grain, and many more that claim to be loaded with real fruit juice, whole wheat, and other ingredients. Many of these products are actually a combination of the promised ingredient mixed with other products or extracts of the desired ingredient.

What to look for: This label only means that the ingredient is included in the product (not necessarily the main ingredient). Look for products with 100% whole grain or 100% juice (not juice cocktail). If there are more than just a few ingredients on the label, the product isn’t what you need!

“Light” or “Lite”
While a lighter version of a full-fat or high-calorie foods is at first glance better than the original version, keep in mind the calories, serving size, and other ingredients that have been added to the “better” product.

What to look for: This label means that the food has 50 percent less fat or 1/3 fewer calories than the same brand’s regular version. So flip over the box to check out the nutrition label. You’ll have a better idea of proper serving sizes and other ingredients. Even though it’s lighter than the original, it does not mean it’s significantly more healthy, or something you should be proud to consume.

“Good/Excellent Source of…”
This label means that one serving provides 10 to 19 percent of your total daily needs for a specific nutrient, such as fiber, calcium, or vitamin A. Don’t mistake it as supplying what you need for the entire day from a particular nutrient.

What to look for: On the nutrition label, look at how much of your daily value this source provides. You’ll want to make sure that you make up for the remaining percentage by eating other foods high in those nutrients. Just because a food is a good source of a certain ingredient, don’t be tricked into thinking you will consume that entire ingredient in one sitting.

“Reduced…”
A food labeled listed as reduced has 25 percent less (fat, saturated fat, sodium, sugar, cholesterol, or calories) per serving than the regular version of that same food. But just because something has reduced fat doesn’t mean it isn’t still way too excessive in sodium, sugar, or other bad, processed ingredients.

What to look for: Just as before, flip the product over and take a look at the nutrition label. Reduced fat cheese and reduced calorie beverages may not give you the health benefits or calorie savings you’re looking truly looking for; instead, opt for natural items and natural, simple ingredients!