Posted Friday, April 24, 2009 --- 5:00 p.m.

If you are what you eat, as the saying goes, reading the ingredient list on packaged foods can give you pause. We have some advice, thanks to Web MD.

First, the word whole as in whole grains should appear as the first or second ingredient if you really want whole. It should also deliver at least three grams of fiber.

Second, look for hidden sugars like fructose, sucrose and dextrose. These sweeteners have a similar metabolic effect to other forms of sugar contributing to weight problems.

Third, partially hydrogenated oils. Foods can call themselves trans-fat free even if they contain up to half a gram of trans fats per serving. Know that if a food contains partially hydrogenated oils, it contains trans fats.

Finally, artificial coloring in food. These don't add any nutritional value and some argue that they can poses health dangers too.