Most of us are aware of those little labels on our food, but we often don’t understand what they mean. Like any choice, the key is education. To shop in accordance with our values, we must understand what the label stands for and how it’s been verified. And yes — verification matters. Marketing savvy and great design can create convincing packaging and badges that represent a company’s promise, but often they are not based on rigorous standards.

America has become a nation divided, one refrigerator at a time, as we have been bombarded with non-dairy options. Aside from the classic blue and red-capped milk jugs and white cartons, you might find soymilk, almond milk, coconut milk, rice milk and something labeled “nondairy beverage.” Don’t forget the vanilla and chocolate-flavored options. Next to that you might see yogurt: low-fat, nonfat, Greek, probiotic, soy, and almond. With such an array of options, how can we decide what’s best for our bodies?