Beware of packaging propaganda: Food-industry health claims can be misleading, reports a paper published in the Journal of Nutrition. That is because marketers highlight what they want you to notice. “Even if a food is fat-free, it could be loaded with sugar,” says study author Clare Hasler, Ph.D. “Or a product that’s ‘made with whole grains’ may also contain a high amount of refined flour.”

Your best strategy: “Read the back or side of the package first, because that’s where you’ll find the actual nutrition facts,” she says.

Welch’s 100% Grapge Juice - What they claim: “No sugar added.” and “Helps promote a healthy heart.”

What you should know: While an 8-ounce serving of this beverage is loaded with healthful antioxidants, it also contains as much sugar as a 12-ounce soda.

Twizzlers Star Strawberry Twists – What they claim: “As always: a low-fat candy.”

What you should know: Of course Twizzlers are low in fat – they are almost 100 percent sugar and processed carbs.

Snackwell’s Devil’s Food Cookie Cakes – What they claim: “Sensible snacking: fat-free, no cholesterol, low sodium.”

What you should know: The first four ingredients are sugar, enriched flour, high-fructose corn syrup, and corn syrup. Is that really sensible snacking?

Reese’s Puffs – What they claim: “With whole grain.”

What you should know: A ¾-cup serving contains 3 teaspoons of sugar.

Kellogg’s Chocolate Chip Cookie Dough Pop-Tarts – What they claim: “Good sources of 7 vitamins and minerals.”

What you should know: Five of the seven vitamins and minerals are derived from this product’s first ingredient, enriched flour. That is the code word for “refined flour that’s had nutrients added to it after it’s been stripped of fiber.” [source: Men's Health]