- Fortified, enriched, added, extra, and plus = nutrients such as minerals and fiber have been removed and vitamins added in processing.
Look for 100% whole-wheat bread, and high-fiber, low-sugar cereals.
- Fruit drink = probably little or no real fruit and a lot of sugar.
Look for products that say "100% Fruit Juice", and consume in moderation. Even better, eat a piece of fruit instead.
- Made with wheat, rye, or multi-grains = have very little whole grain.
Look for the word "whole" before the grain to ensure that you're getting a 100% whole-grain product.
- Natural = the manufacturer started with a natural source, but once it's processed the food may not resemble anything natural.
Look for "100% All Natural" and "No Preservatives.”
- Organically grown, pesticide-free, or no artificial ingredients: Trust only labels that say "Certified Organically Grown” and look for the USDA seal.
- Sugar-free or fat-free: Don't assume the product is low-calorie. The manufacturer compensated with unhealthy ingredients that don't taste very good and, here's the kicker, have no fewer calories than the real thing.
- The term “whole grain” is allowed to be used very loosely. The nutrition value of flour made from whole grain is quite different from when you eat the grain in its entirely – such as when you cook quinoa, brown rice, or millet.