Many of us are deceived by the “health halo” effect. Words like “yogurt” and “fruit” positively glow with such halos, since we consider these foods healthy in their natural state. Don’t be fooled. Many foods have been heavily promoted as being healthy. But not all of them are. Do a reality check and read labels first. Here are some foods which are far less “good for you” than most people believe.

Energy bars

Energy bars usually contain protein and fiber—nutrients that help you feel full—but also may be loaded with calories. That’s fine if you occasionally make one a meal, but most of us eat them as snacks. You might as well enjoy a Snickers, which at 280 calories is in the same range as many energy bars.
Lesson learned: Look for a calorie-controlled bar with about 5 grams of protein.

Granola

Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly reasonable calorie count; portion sizes are usually a skimpy 1/4 or 1/2 cup. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
Lesson learned: Stick with recommended portion sizes.

Salads

Most of us could use more vegetables—so what’s not to love? Toppings. Creamy cheese toppings on salad propel it into double-cheeseburger territory.
Lesson learned: Before ordering a salad, check its nutrition information.

Smoothies

Smoothies may seem like a tasty way to get your recommended fruit servings—but studies show that beverages are less filling per calorie than solid foods. Added sugars can make some the equivalent of drinking fruit pie filling. You’re better off with fresh-squeezed juices.
Lesson learned: Look for smoothies made with whole fruit, low-fat yogurt and no added sugars.

Sushi rolls

Sushi rolls vary, and the fried bits and mayonnaise in some can really jack up the calories.
Lesson learned: Order something simple like a California roll (imitation crabmeat, avocado and cucumber) or a vegetarian roll which supplies around 350 calories and 6 or 7 grams of fat (mostly heart-healthy mono­unsaturated).

Yogurts

The “fruit” in yogurt is really jam (that is to say, mostly sugar).
Lesson learned: Although they are still good sources of calcium, fat and added sugars make some yogurts closer to dessert than to a healthy snack. Take low-fat plain yogurt and stir in fresh fruit or other sweetener to taste.

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