5 "Healthy" Foods to Avoid

Phrases and words such as “low fat,” “high fiber,” “multigrain” and “natural” can fool even the most sophisticated customers into believing what they’re buying is healthful. My advice... Make a habit of reading the ingredients list, not just the Nutrition Facts panel.

1-Reduced-Fat Peanut Butter 
The oil is the healthiest part of a nut, containing most of the nutrients. The most healthy types of "nut" butter are almond butter and pistachio butter.   Eat one tablespoon of nut butter or

one or two ounces of nuts daily.  This regiment is associated with reductions in heart disease and cancer risk. A Harvard study showed that eating nuts is associated with lower body weights.
2-Enhanced Water
Drinks such as vitaminwaters can be sugary drinks with a vitamin pill.  Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health believes that vitamins dissolved in water may not have any benefit depending on your biological makeup and whether you already get enough vitamins and minerals in your everyday diet.
Drink water.  It’s the best drink for hydrating your body, is naturally calorie-free and can contain fluoride to prevent tooth decay. No supplement matches the nutrients in whole foods such as fruits, vegetables, nuts and whole grains.
3-Energy Bars/Meal Replacement Bars 
These type bars can be calorie bombs: candy bars with vitamins, protein or fiber added. For most of them, sugar is either the first  or second ingredient. Snack on fruit, veggies, protein for weight loss and muscle gain.

4-Multigrain Foods
Make sure your multigrain breads, crackers and cereals are whole grain foods.  Eating whole grains can lower the incidence of diabetes, heart disease and cancers, and weight gain. Note that when “enriched wheat flour” is listed in the ingredients, that’s refined flour.  Whole grain examples are whole wheat, whole oats or brown rice, and should be the first and preferably the only grain in the ingredient list.
5-Non-Fried Chips & Crackers
It’s easy to believe these foods are healthful because of labels such as “baked,” “low fat” or “gluten free.” Most are made with refined grain or starch, which provide a lot of calories and few nutrients. Research shows that too many refined grains and starches in your diet increase the risk for heart disease, cancers, diabetes and weight gain. Try to eat chips made of whole grains rather than potatoes.  These chips can legitimately be considered a health food.

Simple Swaps Save Calories

Swap…

-Skinless Rotisserie Chicken Breast & Baked Sweet Potato instead of Fried Chicken and Potato Salad

Saved about 252 calories, 26 g fat, and 985 mg sodium per serving!

-Turkey Wrap or on Whole-Wheat Bread instead of Cheeseburger and French Fries

2 ounces of turkey in a wrap or on whole-wheat bread with lettuce, mustard, and a side of fruit is rich in fiber and nutrients. And it saves about 228 calories, 21 g fat, and 815 mg sodium

-Whole-Grain Pasta with Veggies and Low-Sodium Spaghetti Sauce instead of Pasta Carbonara

If you choose creamy pasta carbonara -- you might get more than you bargain for with 1,440 calories, 88 g fat, and 3,000 mg sodium.  Choose the healthier yummy dish which gives you about 300 calories, 4 g fat, and 43 mg sodium

-Swap Fish Sticks With Mac and Cheese for Grilled Salmon and Quinoa

And save about 140 calories 7 grams of fat and over 500 mg of sodium.

-Comfort yourself with Lean Pork Tenderloin and Roasted Red Potatoes not Meatloaf and Mashed Potatoes

You’ll be comforted knowing you ate 200 calories less, 19 g fat less and 660 mg of sodium less than with no guilt.

-Choose Mixed-Greens Salad instead of Caesar Salad With Croutons

A healthier option is a mixed-greens salad with heart-healthy walnuts, fresh pears, and a drizzle of vinaigrette. You'll get a fiber boost, and you'll save 71 calories, 8 g fat, and 539 mg sodium over the traditional Caesar salad with 2 tablespoons of dressing

-Start your day with a Muffin and Specialty Coffee and 1,140 calories and 46 g fat or…

Try a high-fiber and high-protein breakfast that will keep you satisfied until lunch, such as a whole-grain bagel with crunchy peanut butter and a "skinny" latte. This combo contains 616 calories and 17 g fat.

-Poach not Fried Eggs

Poach two eggs for 69 calories each instead of 90 calories each.  Add whole-wheat toast or an English muffin and a side of fruit for a quick, nutritious meal that should keep you feeling full for hours. Whole grains and fruits add valuable nutrients and fiber to your diet.

-Smoothie or Low-Fat Yogurt Parfait

Some foods and drinks only sound nutritious. A smoothie can provide protein and fiber, but you may get extra calories. Stick with smoothies made without added sugar or fruit and low-fat yogurt parfait topped with a sprinkle of granola. This calcium-, nutrient-, and fiber-rich snack has only 134 calories and 2 g fat.

-Dessert for Two

When it comes to dessert, less is more (unless fruit is on the menu). Share your favorite restaurant dessert with a friend or opt for a mini dessert that can be eaten in two bites. Besides, the first few bites of any dessert should satisfy your sweet tooth. Many two-bite desserts have fewer than 250 calories and 10 g fat. Compare that to a typical slice of restaurant cheesecake, which may set you back 710 calories and 42 g fat.