So, you’re trying to eat healthy and treat your body right.  You head off to the grocery store after breakfast – because you never shop on an empty stomach! You’ve made up your shopping list in advance – so that you don’t fall victim to impulse purchases.  You stock up on all sorts of healthy choices to set you up for the week ahead.  Then you get home, turn on the computer, and find this article.  It turns out that many of the foods you thought were wise choices actually have hidden secrets…they appear to be good on the surface but, upon a closer look, you’ll discover that they’re not what you thought they were.  You were fooled by these “healthy” foods!  To help you on your quest towards healthy eating, I’ve compiled a list of some popular foods that seem healthy but are actually loaded with hidden extras that can sabotage your waistline.

Trail Mix

Yes, trail mix is full of dried fruit, nuts, and seeds which give us lots of fiber and heart-healthy fat…plus, it tastes good too.  So, what’s the problem?  Let’s break it down:

Dried fruit – like all fruit, it’s loaded with fiber, vitamins, and minerals.  But during the dehydration process, all of the moisture is taken out of the fruit leaving it smaller and much more concentrated in sugar.  Thus, a small amount packs a stronger calorie punch.  It’s still healthy and nutritious…just be aware of the serving size!

Nuts and seeds – full of fiber and heart-healthy fat, so definitely a healthy snacking choice.  But even heart-healthy fat is high in calories, so serving size is something to pay attention to here as well.

Yummy extras – rarely is trail mix devoid of a sweet extra, something like coconut, chocolate chips, or M&Ms.  These treats add flavor but also sugar and calories.

While it is nutritious, a little bit of trail mix goes a long way: ½ cup = 350 calories.  That’s more than a hot fudge sundae! 

Better Alternative: You can still eat trail mix, just watch the serving size: limit yourself to ¼ cup per serving.  Pre-portion out your serving and put the rest away to avoid over-eating.

Low-Fat Milk

Milk definitely does a body good – it’s full of calcium, vitamin D, and protein.  But what about the fat?  You probably already know that drinking whole milk is not the best move for your waistline, but you may not realize how close 2% milk is to whole milk. 

Consider this:

   Whole milk = 150 calories

   2% reduced fat milk = 120 calories

   1% reduced fat milk = 100 calories

   Fat-free skim milk = 80 calories

     (serving size: 1 cup)

Better Alternative:  Switch from reduced-fat milk to fat-free milk and save a bundle of calories while still getting all of the nutrients!

Granola

Full of whole grains, dried fruit, and nuts – so lots of fiber and nutrients are found here too.  But…there’s lots of added sugar as well.  Because granola is sold in cereal boxes, we tend to equate it with other types of cereal and we usually pour the same size serving into our bowls.  Big mistake.  A standard serving size for cereal is 1 cup.  Pour 1 cup of Cheerios into your breakfast bowl and you’ll get 103 calories.  For the same amount of granola, you’ll get closer to 400 calories! 

Better Alternative: Go ahead and eat granola, just make sure you watch the serving size.  Try adding ¼ cup to a parfait with yogurt and fresh fruit.  Or fill your cereal bowl with fruit before topping it off with granola instead of the other way around.  Other smart breakfast choices include whole-grain, low-sugar cereals and oatmeal.

100-calorie Snack Packs

They’re advertised as being a healthy snack choice, but are they actually good for you?  That’s the question you should be asking yourself.  These calorie-controlled snack packs may help to minimize over-eating, but they don’t provide much in the way of nutrients.  They usually come in the form of chips, cookies, or crackers and contain little to no fiber, vitamins, or minerals.  This means that while these snacks are only 100 calories, they’re empty calories! 

Healthier Alternative:  Try a container of yogurt, an apple with 1 tbsp of peanut butter, a small handful of nuts, or some whole-grain crackers with hummus.  For 100 calories, these snacks are all more filling and more nutritious.

Exotic Fruit Juices 

With fruits like acai, mangosteen, or pomegranate, these juices sound tasty and healthy.  Their labels tell us that they’re high in antioxidants and pack more punch than our average fruits and vegetables.  But the truth is that while these exotic fruits are very nutritious on their own, that doesn’t necessarily translate into high-quality juices.  Many of these juices are little more than sugar water with a little fruit added in.  To make an educated decision, read the ingredient list before buying and be on the lookout for ingredients such as high fructose corn syrup, agave nectar, sugar, and evaporated cane juice. 

It is also important to keep in mind that these healthy fruits are not superior to our standard fruits and vegetables that are found closer to home.  They have different nutrient profiles, not better nutrient profiles. 

Better Alternative: Save the money you’d spend on expensive fruit juices and make sure that your diet contains a wide variety of fruits and vegetables instead.  When buying juice, look for juices made with 100% fruit juice…one serving of these juices counts as one serving of fruit. 

Adult Cereals

In the grocery store, you deliberately though wistfully bypass the colorful, sugary “kid” cereals in favor of the more mature and nutritious adult varieties, but are you really doing yourself any favors?  Not necessarily.  Despite what manufacturers would have us believe, many of the cereals marketed towards adults contain as much sugar or more than the popular “kid” cereals on the market today. 

Better Alternative:  Don’t throw your hands up in the air and rush back to “kid” cereals out of frustration!  Just take the time to read the food labels and look for cereals that contain less than 10g sugar per serving and are made from whole grains such as corn, oats, or bran.  Add fresh fruit to your cereal bowl and eat with confidence.

Turkey Burgers

You think these are better for you than the typical beef variety, but the truth is that ground turkey often times contains the skin and fat of the bird, so it’s not necessarily any better for you than your typical hamburger. 

Better Alternative:  When shopping for ground turkey, opt for ground turkey breast and always inquire if the skin was removed prior to processing.  When you crave beef, reach for the leanest cuts available such as ground sirloin or 95% lean ground beef.

Don’t Let Yourself Be Fooled By Foods! 

In order to sell their product, advertisers will use words and phrases that grab your attention and appeal to your desires.  At times, these messages can be deceptive and misleading.  One of the best things you can do to avoid these types of mistakes is to read the food label and ingredient list on products before you buy.  Knowing what’s in the food that you’re buying can help you make educated decisions.