JUNK FOOD DISGUISED AS HEALTHY (a short list)

There is no such thing as a healthy food. Any food can be made healthy or unhealthy if you do not know what you should and should not be eating. It's obvious when presented with chips or soda but what about the many foods that we think are "healthy" or "all-natural" choices—but just aren't?

Couscous

It may look like a whole grain, but it's actually a tiny pasta. Its unwarranted healthy reputation probably stems from its popularity among vegetarians and foodies owing to its versatility and unique texture. It’s really just refined wheat, with about equal nutritional value to white pasta.

Salads

Ok, ok salads are fine.  Salads are only unhealthy when you consider the toppings:
Salad Dressings: Most people drown their salads in a creamy salad dressing such as Thousand Island, French, Ranch, etc. These dressings are high in calories and in sugar. Only use these dressings if you are trying to gain weight..
Croutons and Crackers: Salad + Bread = Sandwich.

Low Fat Yogurt

Products like Activia and Yoplait are non-foods for several reasons. Read the ingredient list and you’ll find corn starch, carrageenan and xanthan gum. Carrageenan is derived from seaweed and xanthan gum is used in cosmetics. Yummy! The nutrient value is minimal because calcium in low fat products is not used by the body. And then there is the sugar in all its lovely forms: fructose, aspartame, fruit purees, sucrose, to name a few. Yup- even the so-called “light” versions are loaded with it.

Instead try kefir and plain, full fat yogurt. Look for products that have two ingredients: skim milk and bacterial cultures. Kefir may be easier to digest for some people. Regardless of which you prefer you still need to limit your dairy consumption. If you are sensitive to dairy in any way you may need to avoid cultured dairy too.

Fruit-on-the-bottom yogurt

Many fruit-added yogurts are full of sugar or corn syrup, meaning you can ingest 30 grams (that's a day's worth of sugar). While organic yogurt is definitely better in terms of dairy quality, it's important to choose an unsweetened version and add your own berries.

Granola Bars

Most granola bars are made with sugar, high fructose corn syrup, chocolate, caramel, raisins, dried fruit, and/or candies. They are a candy bar! They have little nutritional value and will lead to weight gain. If you have to have one, try making your own.  It's fairly easy.

Boxed cereals and Granola

No sugar but it does have aspartame!

Cereal and granola are often just boxes of sugar disguised as health foods which means they can give you a sugar spike and crash, instead of keeping you properly nourished. You're better off making your own by using nuts, seeds, and fresh berries.

Energy Bars

Energy bars are not healthy because they are not meant to be healthy. They are made to provide energy to people who are exercising for extended periods of time. They are not meant to be eaten as snacks or meals.
Energy bars are high in sugar. Besides, real foods are cheaper and healthier.

Multigrain

Do not be fooled by products that say they are multigrain. Why? Multigrain simply means that the product is made from more than one type of grain.

You can eat multigrain or wheat products in moderation if that's your bag. However, do not fool yourself into believing you are eating well. Most crackers on the market are high in refined oils, sugar, salt, and gluten. The low-fat versions are even worse, because they have to add sugars and chemicals to make up for the taste of the fat. Read ingredient labels thoroughly, or use whole foods to make equally crunchy (but way-better-for-you) snacks, like kale chips.

Whole Wheat

Whole wheat bread is often sweetened with high fructose corn syrup, just like white bread. Take a look at the ingredient list on your supermarket bread, and you'll likely be surprised at how long it is. If you want a bread sans processed sugar (and chemicals), try making your own—or go for Ezekiel. This line of bread is made with live whole grains and has a much higher fiber content than bread found on the shelf.  PLUS - it will go bad that's why it's in a freezer.

Fat-free Products

Many of the fat-free products on the market were made fat-free by removing the fat and adding sugar. This is the case with most fat-free dairy products and lean cuts of meat.

If a product states that it is fat-free, look at the nutrition label and ingredients for added sugars, high fructose corn syrup and don't forget the chemicals. You can't pronounce the ingredient you probably shouldn't be eating it. Wait, no, definitely shouldn't be eating it.

Smoothies

Most smoothies are made with fruit. Some even add frozen yogurt or ice cream! Fruits are good for you unless of course your having 4-6 fruit servings in one go. That's a lot of sugar and no fat or protein to help balance that out. Make your smoothie healthier by decreasing the fruits and adding protein such as whey protein powder. Protein will help you to build muscle, boost your metabolism, and stay full longer. Also, add some fat such as nuts, natural nut butter, or flax seed to your smoothie. These healthy fats will help to keep you full longer and improve your overall health.

Sports Drinks

Sport drinks are meant to replace the fluids and electrolytes lost from sweating. Unless you are exercising for over an hour in the heat, you are probably not sweating enough to need a sports drink. They are filled with sugar and are not intended for everyday consumption. Try coconut water instead.

Fruit Juice or Dried Fruit

Fruits are great in moderation because they are very nutritious and have a high water and high fiber content. Fruit juices, on the other hand, remove the best aspect of fruits by eliminating the fiber, and to kick you while you're down, they then add sugar.

Dried fruits are so nutritious and dense in vitamins, but they’re concentrated in calories. Because the water has been removed they are far less satisfying so you compensate and eat more. Also, dentists warn against snacking on dried fruits alone, preferring that they be eaten as part of a meal, as dried fruit has a tendency to cling to tooth surfaces and cause cavities. Oh and lets not forget, dried fruits typically are sugar sweetened. Eat real fruit instead.

Gluten-Free Sweets

"Gluten free" doesn't necessarily mean "healthy." Many gluten-free products are still high in refined sugar, and are often made with high-glycemic grains like corn, rice, and potato starch. Your best bet is to make your own gluten-free baked goods with high-nutrient flours, like almond or coconut, using natural sweeteners, such as raw honey or pure maple syrup

Muffins

Most muffins are cakes in a dress. Some muffins can pack an astonishing 800 calories. Unfortunately, these are often the very muffins we reach for when buying breakfast, assuming they are a fast fuel that clocks in somewhere between innocuous and healthy. To really ensure your muffin is healthy and not oil-drenched, bake your own.

Grilled Chicken Sandwiches and Wraps

Chicken breasts are a good choice. Protein- check. White bun or wrap - DAMN IT! 

At most restaurants and fast food places, they take a perfectly great piece of chicken and put it in between two high-calorie/carb white buns or a blanket of white glue wraps.  They then proceed to slap on some sugary, unknowable creamy substance. Bet you couldn't make either of these things at home with their ingredients?

I say nix the weird sauce go for mustard or mayo (real mayo has only a few ingredients) and simply remove one of the white bun halves. Better yet remove the bun or wrap all together and use lettuce instead. 

IT'S SO SIMPLE! JUST EAT REAL FOOD. And read you labels to find the hidden sugars. 

If you can not recognize an ingredient or make this food item yourself with what you have at home then think twice. All I'm asking is that you're mindful of what your consuming. Have this stuff in moderation and don't let the marketing fool you.