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SOUTHERN COLORADO -- It's hard not to see. You get to the grocery store to be surrounded by low fat, low calorie, all natural labels.

The problem is most of those options are either not good for you or not true.

Fact or myth? No trans fat means no trans fat.

Myth! There's a 'labeling loophole,' according to Pueblo's Natural Grocers nutritional health coach Laura Duffy. The FDA allows companies to round down on nutrition labels. If there are fewer than .5 grams of trans fat in a serving, they don't have to include it on the label.

Fact or myth?  Natural sweeteners are good for you.

Myth! Sweeteners like Agave, which is gaining notoriety for being an all-natural sweetener, is still not good for your body.

"Agave is very, very high in fructose. That's one of the things people are drawn to because it doesn't have the glucose to spike our blood surgar levels," Duffy said. "Fructose has to be processed by our liver, and our liver very easily gets overwhelmed with the amount of fructose in our diet. What it does is dump that fructose in our bloodstream as triglycerides."

Fact or myth? "Whole grain" means the food is only made with whole grain ingredients.

Myth! Martha Rosenau is a dietitian in Colorado Springs. She said a common misconception is believing the foods are only made from whole wheat or whole grain.

"Those items don't necessarily mean in terms of the words "whole grain" or even the words "whole wheat." You're not necessarily getting all whole wheat in that product so you want to take a look at more than just the front of the package," Rosenau said. "This is especially true with things like crackers and bread."

Fact or myth? Skim milk is better for you than whole milk.

Fact and myth! It depends on the person.

"Skim milk is going to have a bigger impact on blood sugar. When we take the fat out of it, the sugar that's naturally occurring in milk, like lactose, has a chance to raise our blood sugar levels more quickly."

Fact or myth? Granola bars are good for you.

Usually myth, but it depends on the product.

"They have an outdoorsy, wholesome reputation. People think nature, fitness, healthy! Granola bars come with as much as 50 percent of their carbohydrates coming from sweetener, so not that far from a candy bar."

Fact or myth?: Some fats are good for you.

Fact! Fats help prolong digestion to leave us feeling satisfied longer, absorb fat-soluble nutrients and help keep blood sugar levels in check. They still have to be healthy fats that are eaten in moderation."

"Nuts and seeds are an excellent source of healthy fats. Avocados, another really great healthy fat. Olive oil? That's going to be another great healthy fat," Duffy said.

Both women said checking the ingredients carefully is your best bet when eating packaged foods, but they suggest going 'back to basics' when trying your hardest to stay healthy.

"It helps to think about what people used to eat 500 years ago," Duffy said. "Try foods where it doesn't take a lot of imagination to think where they originally came from."