Advertising can help point out healthy qualities in a food or drink. Advertising can also distract you from less healthy ingredients and nutrition facts. Check the nutrition facts and ingredients list to get the real scoop on what’s in the product. The drawbacks may outweigh the benefits advertised on the package.

“Made With…” Example: Whole Grains, Real Fruit

What it Means: At one point, the real ingredient (e.g., whole grain, fruit) was part of the product. That ingredient may have been processed further, causing it to lose nutrients. This claim does not tell you anything about how much of the whole food is in the end product.

“Sugar Free”

What it Means: A sugar free food has less than 0.5 grams of sugar per serving. What is in the food is more important than what the food is claiming to be free from. Check to see if extra saturated fat or artificial sweeteners have been added to make up for taste. Avoid foods high in saturated fat or foods containing artificial sweeteners.

“Fat Free”

What it Means: This food contains less than 0.5 grams of fat per serving (of any kind). If a food is fat free, make sure sugars or starches haven’t been added to replace the flavor and structure that fat gives food. Remember, unsaturated fat is an important part of a healthy diet and helps keep you feeling full.

“Contains…” Example: Whole Grains, Real Fruit

What it Means: This product contains some amount of this ingredient, but that amount may be very small. For example, a fruit drink that “contains real fruit” may be 10% real fruit juice and 90% added water and sugar. If you want more of the ingredient, like a whole grain or fruit, look for it to appear high on the list of ingredients.

“Contains Zero Trans Fat”

What it Means: There is no safe amount of trans fats, but a food label can say it contains zero trans fats if the trans fat content is below 0.5 grams per serving. To find trans fats, you will need to look at the ingredients. Avoid ingredients that are “hydrogenated” or “partially hydrogenated.”

Organic, Grass-Fed, Cage-Free, Free-Range, Non-GMO

Learn more about these marketing claims and labeling standards in Part 7 of this guide.