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Healthy vs. Unhealthy; it’s a constant battle. Eat this, don’t eat that; fat-free, diet, low sodium, high in fiber, natural…the list goes on and on. As  a society we’ve been misled with these simple terms listed above and have used them as a excuse to lets say, eat “less than healthy”. Of course we are smart enough to know that a bag of Doritos or a Krispy Kreme donut is unhealthy & that a pomegranate Snapple is far from a super-food. But what about the less obvious choices that we’ve come to associate with being healthy due to the fact of misleading terms and fad diets? Below is a list of 7 foods that most people associate with healthy eating for one reason or another, but i’m here to tell you that you’ve been eating in a fool’s paradise.

7. Restaurant salads 

Ah, the Salad: So common, “I’m on a diet, I’ll just order the salad.” STOP RIGHT There! Most salad options at restaurants are laden with fatty mayo based dressings with add-ons that include croutons, candied nuts, bacon bits, etc. All those additional add-ons make this once healthy choice into a meal of 700 plus calories. This is absolutely short of a diet. Still want that salad? Well here is a healthy alternative for you to choose. Be conscious of what you are putting on your salad. Opt for Oil & balsamic vinegar on the side, add tuna or chicken to get more protein, and even add cooked edamame for more fiber. Your waistline will thank you for those 300-400 calories you saved by eliminating those “diet killers.”

6. Trail Mix

One of the quickest and easiest things you can grab on the go if you are in the mood for a snack.  Advertised as healthy and hearty, in most cases it’s packed with a wallop of calories in just an ounce or two.  And although healthy trail mix is possible as to where it just contains mixed nuts, dark chocolate bits, and dried apricots; most trail mixes that are sold or consumed have candy pieces, yogurt-covered raisins, fried banana chips, and candied nuts.  One small handful can run you up as much as 300 calories, which actually can be acceptable, however, it don’t know many people (myself included) who can buy a small bag of something and only eat a quarter of it when its right in our face!  Your healthy snack can easily add 600-1000 more calories from sugars, trans fat, and refined carbohydrates to your diet!

5. Granola 

Whole grains, oats, dried fruit. There can’t possibly be anything unhealthy about it.  Except for REFINED SUGAR & FAT THAT IS!! Typically a serving size of granola is about ¼ cup, barely enough for one person. That ¼ cup is filled with sugars and fat. The “healthier” brands will run you 150-200 calories per serving.  So lets assume you are just eye balling the serving size and incidentally pour 3/4 – 1 cup of granola (which is what most people do), you end up with 600-800 calories in sugar and fat. Oh, and lets not forget the milk we add to the bowl. NO Thank You. Still want that cereal or something crunchy? Go to the store and get natural ingredients to make your own granola or opt for a more macro nutrient compliant cereal.  And yes, there are some granola’s and cereals out there that are acceptable. When in doubt read the nutritional label!

4. Fat-Free sweets/snacks 

Fat free snacks do not equal calorie free. In this day and age most people are trying to live healthier and eat better but still want to live that “fast” food lifestyle with quick fixes you could say. Fat free this, fat free that. Well, just because it says fat free dose not make it healthy. Fat is essentially has gives a lot of foods their taste.  So to compensate for the lack of taste, sugar is added to sweeten things up!  So what you get is a fat-free, sugary and calorie dense snack.

3. Frozen Yogurt 

Frozen yogurt seems to be the better choice than good ol’ fashioned ice cream.  And as far as the fat content that would generally come from whole milk in ice cream, frozen yogurt is in fact minimal in fat.  But, in terms of the calories and sugars, its closer to ice cream than you think.  Just like the fat free snacks, this is one is a culprit of misleading information. And lets not forget the loads of sugary and fat laden toppings that most of us add to the yogurt.  When its all said and done, you essentially have a bowl full of sugar with the amount of calories of a Big Mac!

2. Muffins 

So breakfast isn’t your thing; kids, busy schedule…I get it, sometimes its just easier to grab & go. And whats one of the most “healthy” choices. MUFFINS! Well you may as well have grabbed a donut instead. Most store bought bran muffins hold up to 800 calories of pure sugar & fat. Talk about your muffin top! If sitting down breakfast is still not your thing, or you still don’t have the time, then try this easy morning alternative: Try a slice of whole wheat bread with a tablespoon of peanut butter or a piece of fruit with a small handful of unsalted nuts.

1. “Healthy” Smoothies 

Delicious; yes. Filling; maybe. Healthy; NO. This so called healthy choice for an on the go meal or even worse, a post workout drink (Ill elaborate on that more another time) can easily hold up to 600-1200 calories. In most cases, people order the large size thinking that they are getting a healthy size portion of fruit, but in reality all they are getting is added simple sugars.  In fact, this smoothie can be worse in total calories than most other fast food burgers and sandwiches.  You want a healthy smoothie?  Make a custom order.  Ice, 1/4 cup water, 1 banana, 1/4 cup sugar free almond milk, 2 packets splenda.  You can add some protein powder for additional muscle building fuel!