People associate the word "multigrain" with a healthy choice, like a more wholesome pasta, bread or cracker, says Shelke. But they are confusing that term with "whole grain," which is a truly healthful product. Whole grain products are generally higher in fiber and nutrients than refined products, which strip out the most nutritious parts -- bran and germ -- of the grain. For instance, whole-grain pasta contains fewer calories and has about three times as much fiber and 25 percent more protein than traditional pasta.

In order for a food to be labeled "whole grain," the first three ingredients must also say whole grain. Look for a whole grain stamp, language that says "100% whole wheat," or the following words: whole wheat, whole [other grain], stoneground whole [grain], brown rice, oats, oatmeal (including old-fashioned oatmeal, instant oatmeal), and wheat berries.

Phrases like "wheat," "durum," and "multigrain" can (and do) appear on good whole grain foods, too. But none of these words alone guarantees whether a product is whole grain or refined grain.

Bottom line: The order ingredients appear on a label shows how much of the product is made up of that. Beware of "wheat bread" or "multigrain products" that list "enriched flour" or "multigrain" as a primary ingredient on the label.

"There is this common adage that if you're not familiar with an ingredient and can't pronounce it and your grandmother doesn't know it, don't eat the product --but this actually reflects on your ignorance of chemistry," says Shelke. Something like riboflavin or cobalamin in your food products are forms of vitamin B. "Don't be scared of chemistry names. It's better to educate yourself and your family about what certain phrases on food labels mean," she says. This is especially important if you suspect you have food allergies or intolerances.

The shorter you can make a supply chain, usually the better off you'll be, says Lovera. If you can go to a farmer's market, ask where they're getting their food from. "One of my stress management tips is to maybe pick one food at a time and do your research, and try to figure it out at home. Start chipping away at your shopping list. Many of us are creatures of habit with our lists. Choose a few foods at a time, figure out what's best for you, then move on to something else," suggests Lovera.