It’s very rare that you will walk through the grocery aisle without seeing a nutrition claim on the label. This is especially seen with cereals, snacks, and beverages. Although there are criteria a food has to meet in order to use the health claim, it’s not much more specific than if you asked for my address and I simply told you “Michigan.” Yes, it’s true, but it doesn’t really help you get to my home. Here are a few popular misleading health claims on food that you’re likely to see at your next trip to the grocery store.

“Made with Whole Grains”
I’ll start with my favorite claim. Simply because Pop Tarts recently upgraded their product to take on this claim. The FDA wants a product that claims it contains whole grains to actually have whole grains in it. Fair enough, but they don’t specify a percentage. This means that if you look at the ingredient list for your “wheat” bread you’ll find whole wheat flour but only after you see enriched white flour or an even trickier ingredient “unbleached wheat flour” which is the same as white flour. Look for products that show “whole grain” or “whole wheat flour” as the first ingredient on the list.

“Fortified with Omega-3s”
This claim usually means that there are ingredients like flaxseed or canola oil in the food. While they do contain omega-3s, they are a type of omega-3 that isn’t absorbed as readily as the omega-3s in the oil from fish (DHA and EPA). Even if it does claim that it has DHA and EPA, it’s likely that it won’t be enough to make a difference. If you want omega-3s, you’re better off eating oily fish like salmon or taking a supplement.
“With Added Fiber”
If you’ve browsed through the rows of yogurt lately, you’ll notice that many of them now contain fiber. If you’re like me, when I think of fiber I think of Cheerios because the commercial says they’ll lower my cholesterol. However, there are two kinds of fiber- insoluble and soluble fiber. The fiber added to yogurt, usually inulin (Greek Gods yogurt uses inulin) or chicory root, is insoluble fiber. It’s great for helping your bowels stay regular but it’s the soluble fiber in foods like oatmeal, seeds, nuts, and beans that will help lower cholesterol. Depending what role you’re hoping fiber to play, this claim may or may not be what you want to look for.

“Made with Real Fruit”
You’ll see this claim on just about every item that is fruit flavored. Scroll back up and surprise! There’s real fruit in PopTarts! Blueberry waffles, “real” fruit snacks, and yogurts may have real fruit in it, but it’s such a small amount and it often comes mixed with ingredients like extra sugar and oil. Don’t let this be the main source of fruit in your diet.

“Immunity-Boost”
I should mention this one since friends and family have recently been coming down with a cold. Chugging orange juice or any of the juices above probably won’t cure your cold. They shout healing words like “boost” or “antioxidants” or “natural energy” but there isn’t sufficient research to be able to claim that Vitamins A or E used in supplement form can prevent a cold. Vitamin C can strengthen your immune system and prevent a cold, but it hasn’t been shown to decrease the severity or duration of a present cold. Since almost all of our immune system is in the gut, consume a well-rounded diet with foods like garlic, yogurt, oats, tea, red/orange vegetables, lean beef, and fish.

What other health claims have you seen on labels?