One of the most important quick hints I was given about reading nutrition labels is this. If within the first three ingredients it states "high fructose corn syrup" or just "corn syrup" then put the item down and slowly walk away and look for something else. Read every label of every food you put into your cart. My wife and I were surprised to read that corn syrup was a main ingredient in some of the whole wheat breads that are available in the grocery store. I even found it as the 1st ingredient in a popular sports drink.
This is a high calorie, sugar and if it is not burned off quickly (say before or after a workout) usually it will be transformed within the body into fat.
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