Ideally, we should avoid packaged foods. Realistically, that is not practical. Therefore, make it a habit to read fully the nutritional labels on packaged foods. And it is extremely important to know what all those terms mean. Follow this link for a primer.
With so much information swirling about regarding the “proper” nutrition, it is often difficult to know what guidance to follow and what guidance to ignore. My advice: stop listening to Gym Bro at your fitness center about more protein and low carbs. Instead, visit this website for some sound information.