We are constantly bombarded with news about how unhealthy the American diet has become and most of the know we need to make some changes. But where do we start?

A good place to begin is by learning about what is in the foods we currently purchase. Next time you head to the grocery store, take a look at the label before you toss that package in your grocery cart. Don’t be fooled by claims such as “healthy” or “low-fat” on the front of the package. Check the nutrition label to make sure that these claims are true.

What the nutrition label tells you

The first thing to be aware of when reading a nutrition label is the serving size. In an effort to make the food appear more healthy by being lower in fat or calories, food companies will sometimes list an extremely small portion size. So be aware of what they are calling a portion size.

What to look for

Try to choose foods that have 5 g or more of fiber per serving. Fiber can help with digestion, and regularity. It can also help to lower the risk of certain diseases such as heart disease, cancer and diabetes. A high fiber diet can also help with weight control, because the fiber helps one to feel fuller, more quickly. Choose foods that have high levels of healthy vitamins and minerals. Look for high levels of iron, calcium and vitamins A and C.