If the words “pure” or “natural” are on the box, keep reading...

There are several words in that list of ingredients that sound great – but really aren’t...

Reader’s Digest has a list of ingredient words and what they REALLY mean:

• Flavored: Natural flavors are made in a laboratory and are isolated from a natural source. The natural flavor of coconut is not from an actual coconut - but from the bark of a tree in Malaysia. That natural strawberry flavor you love? It could be made from a natural bacterial protein.

• Pure: 100 percent pure products such as orange juice can be doctored with flavor packs for aroma and taste similar to those used by perfume companies.

• Nectar: The word nectar sounds Garden of Eden pure, but according to the FDA, it's just a fancy name for "not completely juice" and may contain high fructose sweeteners.

• Spread: Anything that uses the word spread is not 100 percent derived from its main ingredient. You need to check the small print to see what’s really in there.

• Good source of fiber: If it doesn't look like fiber, it may not function like fiber. Real fruits, vegetables and beans are still you’re best fiber sources.

• Cholesterol free: Any product that is not derived from an animal source is cholesterol free. Companies add this to packaging to create the illusion of health.

• Fat free: This means one serving needs to be below the amount that the FDA requires to call it that. Check the serving size – especially with cooking sprays and butter substitutes – you may be surprised.

• Sugar free: This designation means free of sucrose - not other sugar alcohols. Sugar alcohols are not calorie free.

Health claims on foods are another thing to watch out for. Could a probiotic straw give immunity protection to a child? Are Cheerios a substitute for cholesterol-lowering drugs? The FDA doesn't think so. Foods are not authorized to treat diseases. Be suspicious of any food labels that claim to do so.