Many people believe carbs are the enemy, but complex carbs like whole grains can help you lose weight and feel satisfied. But when it comes to choosing packaged foods, what's on the label counts. "When you want to enjoy a healthier whole grain, read beyond the 'whole grain' or 'made with whole grains' claims on the label and look to the nutrition facts panel," advises Julie Uption, MS, RD, of Appetite For Health. Because many products overstate "whole grain" claims, your best bet is to find out for yourself. Harvard School of Public Health researchers recommend choosing whole grain foods that have one gram of fiber per every 10 grams of carbohydrates; not only is this the correct ratio for whole grain foods, but these products tend to be the healthiest choices and have fewer added sugars as well.