You make an effort to read food labeling to make healthy choices at the supermarket, but these labels may not always mean what you think.

For instance, “No transfat” means that the product contains less than 0.5 grams of hydrogenated vegetable oil, but the product may contain saturated fat in the form of palm or coconut oil instead.

”Light” means the product has one-third fewer calories than the original, but although usually lower in fat, there may be more sugar to compensate for flavor.

“Low carb” products often have high-fat nuts, or sugars or artificial sweeteners to compensate for flavor or texture.

“100% Natural” means no artificial colors, flavors or preservatives, but some foods are naturally high in fat or contain added natural sugars and salts.

A product that’s “made with real fruit” or “contains whole wheat” may contain a smidgen mixed in with unhealthy ingredients. 

“Heart healthy” means low in saturated fat, transfat, cholesterol and sodium, but that doesn’t lower your genetic risk of heart disease; some of the healthiest foods for your heart are vegetables and fruits with no labels at all.

Bottom line – use common sense, read the list of ingredients and nutrition label on the side of the package to get a clearer picture of the foods you eat.