Beware of packaging propaganda: Food-industry health claims can be misleading, say researchers at the University of California, Davis. Case in point: Dannon just settled a false advertising lawsuit--that will pay out up to $35 million--for claims made on the labels of Activia and DanActive yogurts. The suit alleged, among other things, that the company charged a premium for products that haven't been shown to provide additional health benefits for already healthy people, as claimed. Dannon denies any wrongdoing, but agreed to make several changes to their packaging.

You see, your supermarket's shelves are packed with overhyped health claims. And while many of these claims may be factual, they may also be giving you the wrong impression about just how healthful a product really is. That's 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: Use this guide to learn the science behind the sales pitch. Call it the Eat This, Not That crib sheet for helping you to beat Big Food at its own game--and be ultimately leaner and healthier for life.

The product: Franken Berry cereal
The claim: "With Whole Grain"
What you should know: If it's really "100% whole grain," it'll say so on the package. Even in a "whole grain" product, some of the flour can come from refined grains--and probably does. Check the ingredient list: Any flour that doesn't start with the word "whole" isn't. And remember, ingredients are listed in descending order of the amount used by weight. Another example: Reese's Puffs touts "with whole grain" on the label. Of course, the label doesn't boast that a ¾-cup serving of the cereal also contains 3 teaspoons of sugar.
Bonus tip: For even more examples of how you're being tricked by the food industry, check out this eye-popping story: 30 "Healthy" Foods That Aren't.

The product: Cheetos Puffs
The claim: "0 Grams Trans Fat"
What you should know: To claim "0 grams of trans fat" a product must contain less than 0.5 grams of trans fat per serving--so it's not necessarily trans fat-free. The dead giveaway? The words "partially hydrogenated" on the ingredient list. Granted, half a gram is a tiny amount--you should get fewer than two grams a day, and none is best--but don't assume the product is healthy even it doesn't contain any trans-fat. After all, it could still be packed with an overload of sugar, fat, sodium, or additives. Remember, marketers are masters of misdirection.
Bonus tip: Find out the 16 Secrets the Restaurant Industry Doesn't Want You to Know--it could be the most important health story you read this year.

The product: SnackWell's Devil's Food Cookie Cakes
The 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?

The product: Kellogg's Chocolate Chip Cookie Dough Pop-Tarts
The claim: "Good source of 7 vitamins and minerals"
What you should know: Federal regulations require that enriched flour--the first ingredient in this product and the same stuff white bread is made from--contain five of the seven vitamins and minerals the package so proudly touts. That's right: Load a product with refined flour, and you can distract consumers from the fact that it's not made with whole grains by simply bragging that it contains all kinds of vitamins and minerals.

The product: Welch's 100% Grape Juice
The claims:
*"No sugar added-ever!"
*"Helps support a healthy heart, mind & immune system."
What you should know: While an 8-ounce serving of this beverage is loaded with healthful antioxidants, it also contains more sugar than a 12-ounce soda. That's something to keep in mind, since research shows that high-sugar drinks don't seem to reduce your hunger compared to solid food. As a result, the calories they provide can become excess calories if you're not careful. 

The product: Kellogg's Corn Flakes
The claim: There's a "Diabetes Friendly" logo on the box's side panel.
What you should know: Australian researchers have shown that corn flakes raise blood glucose faster and to a greater extent than straight table sugar. (High blood glucose is the primary indicator of diabetes.) Below the logo, the cereal maker does provide a link to its Web site, where general nutrition recommendations are provided for people with diabetes. But these recommendations are authored by Kellogg's nutritionists--and simply "based on" the guidelines of the American Dietetic Association and the American Diabetes Association.

The product: Kellogg's Smart Start Strong Heart Toasted Oat
The claim: That it's content of whole grain oats, antioxidants, and potassium, along with the fact that it's low in sodium, can help lower your cholesterol and reduce your risk of high blood pressure and heart disease.
What you should know: Yes, this cereal has plenty of healthful ingredients. However, one serving contains more sugar--17 grams (g)--than a serving of Froot Loops, which has 12 g. So before you think you've found the ultimate cereal--"It's healthy and it tastes like candy!"--consider all the nutrition facts, not just the ones they tout on the front of the box.
Bonus Tip: Watch out for The 30 Worst Foods in America--you'll be absolutely shocked at how many calories your favorite restaurant meals contain.

For more great advice like this, get the next book in the best-selling series: Eat This, Not That! 2010 Edition. It's completely updated and expanded to include all of the latest restaurant and supermarket foods! And sign up for your free Eat This, Not That newsletter--with daily no-diet weight-loss tips delivered straight to your inbox, losing weight has never been easier. 

Have other suggestions for dodging the health traps? Share them with the rest of us here!

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