With the FDA poised to go after food manufacturers sporting misleading and sometimes downright false labels on their products, you may be wondering just what you're eating. According to Bonnie Taub-Dix, author and National Spokesperson for the American Dietetic Association, the only way to be sure you're eating what you think you're eating is to read the nutrition facts and ingredient lists -- and sometimes even those will lead you astray.

Here are some of the most common culprits:

Smucker's Simply 100% Fruit Spread It's 100 percent fruit all right, if you consider fruit juice a "fruit." Marketed as good for you, this spread is actually about 30 percent strawberries. The rest is apple or pear juice. Tons of juices and snacks market themselves this way. Taub-Dix says the easiest way to spot a cheater is to read the "Percent Daily Values" section of the nutrition label. If you're seeing mostly zeros, real fruit content is slim to none.

Kellogg's Frosted Mini-Wheats

Maybe you grew up thinking Frosted Mini-Wheats were health food, but they're not. Yes, as the big green label on the box says, they contain a decent amount of fiber (though claiming to be an "excellent source" is a bit dubious) -- six grams per serving. But they also contain 12 grams of sugar, the same as sugary Fruit Loops, as well as high-fructose corn syrup. You're better off sticking to oatmeal or bran flakes.

Gerber Graduates for Toddlers Fruit Juice Snacks

If you think no one would be cruel enough to put false labels on baby food, think again. Contrary to the picture of oranges, strawberries and peaches on the package, these snacks are little more than candy. The only fruit in them is white grape juice from concentrate.

Reduced Fat Cheez-It Baked Snack Crackers

You're not doing yourself any favors by choosing this option over the original Cheez-Its. These crackers may have less fat than the originals, but they still have the same number of calories -- and calories, no matter how you count them, still add the extra inches to your waistline. They're also loaded with sodium.

Snackwells Devil's Food Cookie Cakes, Fat Free

Yes, they're fat free all right, and only 50 calories a serving. Sound too good to be true? It is. Snackwells doesn't even make it easy to determine a serving size, indicating a serving is 16 grams. The box has 12 servings and is just over six ounces. How good is your math? It means a serving is about two of these bite-sized babies. Good luck stopping that soon … if you even take the time to decipher the label. Taub-Dix says unrealistic serving sizes are the worst culprits in the world of misleading labels.

Lay's Wavy Potato Chips with Zero Trans Fat

Think before you scarf down that whole bag of chips while sitting in front of the tube. "This is a big manufacturer loophole," says Taub-Dix. Food manufacturers can claim no trans fat if a serving size contains less than 0.5 grams of trans fat. Add half a gram of trans fat times a whole bag of potato chips, and you might as well just consume the real thing in moderation.

Edy's Slow-Churned French Vanilla Ice Cream with No Sugar Added

Ah, another loophole. It's true. Edy's "no sugar added" ice cream doesn't have any added sucrose. But remember that sugar has many spellings. Edy's spells it this way: polydextrose, sucralose, maltitol syrup and various other chemical sugars that are still going to give you 100 calories in a tiny half-cup serving.

Wheat Thins Original

You could do worse, but you could also do better. Wheat Thins contain wheat in the form of "enriched wheat flour." For your health, choose a cracker made with "whole wheat flour" and minimal other ingredients. A good option is Triscuits, which are made with whole wheat, oil and salt.

Kraft Macaroni and Cheese

This might be the most disappointing food labeling ever. What kid doesn't love Kraft Macaroni and Cheese? But did you know there actually isn't any real cheese in that famous blue box? Rather, it's made with "cheese products."

Kellogg's Eggo Nutri-Grain Pancakes

The box says they're made with whole grains, and they are … a little bit. But mostly, these pancakes are made with enriched white flour and high fructose corn syrup. If the first ingredient isn't whole grain, then chances are you're not getting much benefit.