Every package in the grocery store seems to shout out a health claim. The reality is that a healthy diet consists of whole foods, with minimal processing, says Dara LoBuono, M.S. ’14, a Ph.D. student in URI’s Department of Nutrition and Food Sciences. Here’s her guide to healthy label skepticism:

Natural  There is no government regulation or definition for this term. A whole raw chicken can be labeled as natural, but contain preservatives such as added salt to maintain shelf life. Added sugar and high fructose corn syrup can appear as “natural sweetener.” Cheese labels can say “natural,” even though no cheese is naturally yellow.

Organic  Research indicates organically grown foods have no nutritional advantage over conventional goods. They do have lower levels of pesticide residue, but there is no evidence that residue exposure poses a risk to health.

Fine Grain  Look for terms like “whole grain” or “100 percent whole wheat.” Watch out for “7-grain,” “multigrain,” or “made with whole grain,” as these breads likely contain refined white flour, which is stripped of the healthiest portion of the grain. Coloring is no guide—bread can be made dark brown with caramel.

Good Gluten  Gluten is a protein found in wheat, rye and barley that people with celiac disease and gluten intolerance must avoid. Gluten-free diets may also benefit those with other autoimmune diseases, but evidence is inconsistent. For the rest of us, there is no benefit in buying gluten-free. These products not only cost more, but may have less fiber and higher calories.

The Immunity Trap  Labels that claim a food supports immunity or wards off disease are usually misleading. A product might contain nutrients associated with immune health, but that doesn’t make it a healthy choice. Juice may give you tons of vitamin C, but only at a high price in sugar.