Today more than ever, shoppers are aware of the most essential vitamins and nutrients, and are actively looking for ways to get them – especially from food.

A new survey finds that shoppers are seeking out foods with omega-3 fatty acids, high fiber, extra calcium, whole grains, antioxidants and probiotics.

But the big food manufacturers already know this… and, as always, they’re a step ahead. They’ve been busy adding these nutrients to otherwise unhealthy packaged foods and touting those additions on the label.

And that’s one costume you need to watch out for.

There’s a big difference between a buzzword on an eye- catching package and a real nutrient from a healthy source.

These devious disguises accomplish two things: First, they can make unhealthy foods seem like they’re good for you. And second, they can satisfy a consumer’s desire to get nutrients from food.

After all, you’ve probably heard me and others talk about the importance of getting as many of your nutrients as you can from your diet. But it doesn’t really count if you’re eating foods that have been fortified with small amounts of a vitamin in some dingy factory.

So here’s what you should do: Limit your supermarket shopping to fresh foods that you can cook yourself. And remember, when it comes to veggies, raw or close to raw is better – you lose many nutrients when they’re cooked.

Choose a diverse selection of foods naturally abundant in the nutrients you need, as well as those you and your doctor feel might benefit you, and in most cases you’ll do fine.

But for those you can’t get naturally, or can’t get enough of, turn to a supplement – not a costume food. A supplement allows you to control the quality and amount of your nutrients, and you don’t have to chow down on unhealthy foods to get them.

Shop smart – and eat smarter.