Overrated Health Foods

1. GRANOLA

Granola typically starts with wholesome ingredients like whole grain oats and dried fruit, but these ingreds get coated in a sugary syrup that jacks up the calories big time.  A normal-sized bowl of granola and milk could easily have over 600 calories, which spells big trouble if you're working hard to manage your weight.  If you can’t give it up (and you’re trying to drop a few pounds), dilute the calories by mixing a few tablespoons of granola into a lower-calorie cereal or sprinkle it on some nonfat flavored yogurt.

2. COMMERCIAL SMOOTHIES

Smoothies are another edible with a healthy image, but their stats often say otherwise. The calorie and sugar counts for some store-bought blends are disturbingly high.  That's because many incorporate junky, fattening ingredients like fruit juice and syrups (mostly sugar, little or no fruit), ice cream or sherbet, whole milk yogurt, even chocolate syrup.  Some large smoothies have close to 1,000 calories—that's more calories than an entire fast food meal.  To make matters worse, commercial smoothies can flood your insides with over 25 teaspoons of sugar!  After that mammoth sugar rush subsides, you can bet you'll be left feeling cranky, irritable, and lethargic.  On the other hand, if you make smoothies at home, you can keep the calories and sugar in check by using skim milk, fresh or frozen milk, and nonfat yogurt.  (My standard, universal recipe is ½ cup skim milk, ½ to ¾ cup fresh or frozen fruit, and ½ cup nonfat yogurt with 3 to 5 cubes of ice tossed in.  Change up the fruit combination and yogurt flavor to make your own custom blend.)

3. BARS

They're certainly convenient, but many popular brands are high in saturated fat and added sugar, and some contain partially hydrogenated oils and loads of artificial ingredients and preservatives. Plus, they often contain the calorie equivalent of a candy bar. If you're not active enough to burn off their heavy calorie load, energy bars can actually sabotage your weight loss.  You can get the same mix of carbs and protein by snacking on an apple with peanut butter or a cup of grapes with a low-fat string cheese. If you do want a "smart" bar, keep calories under 200 and saturated fat at 2 grams max (2+ grams of fiber is a bonus).

4. BRAN, CORN, AND BLUEBERRY MUFFINS

They sound innocent enough, but coffee shop muffins are usually made with junky refined white flour (even bran muffins typically contain more white flour than fiber-rich bran), lots of oil or butter, and of course plenty of sugar.  Plus, portion sizes are huge, which means one muffin can deliver upwards of 500 calories.  Don’t be tricked by the word “muffin”—it’s often a giant cupcake without the frosting. When you really look at what you're eating, you see that your muffin breakfast isn't any better than a glazed donut (and sadly has more calories).

5. PRETZELS

Nearly every brand of pretzels is made from the same basic ingredients: white flour (wheat flour that’s been stripped of its nutrients and fiber), yeast, salt, and maybe some vegetable oil or corn syrup.  It’s obvious from the subpar ingredient list that this popular snack is pretty much devoid of nutrition.  Pretzels are baked, not fried like potato chips, which saves you a few calories, but the white, refined carbs do a number on your blood sugar and do little to satisfy your appetite. If you can find a brand that's whole wheat (not easy), buy them!  Or, swap your pretzels for a handful of whole grain crackers or some light popcorn.

6. “NUTRIENT-ENHANCED” WATERS

These nutrient-enhanced waters are liquid candy…and no better than sodas, fruit drinks, sweet tea, and other sugary beverages.  They're loaded with added sugar and empty calories, which can pack on the pounds over time.  And the handful of B and C vitamins they provide definitely doesn’t negate the sugar.  Besides, most of us get plenty of these vitamins from our diet, which means the extra dose provided in sweetened waters just goes towards making expensive urine.  If you're concerned your diet is lacking, you're far better off taking a daily multi than getting your nutrients delivered in the form a sugary drink.

7. ENERGY DRINKS

Energy drinks are propped up by all sorts of sexy marketing, but they’re not as magical as the ads would have you think.  The “lift” they give you comes from caffeine (nothing fancy there), and they typically have the same amount as a standard cup of coffee.  The added B vitamins and amino acids are purely for glitz and glam—they don’t actually help you instantly perk up.  And some varieties are high in sugar, which rushes into your bloodstream and can ironically lead to an energy crash in the long run.  Not to mention they’re an expensive habit to keep up with! You’re better off drinking a cup of coffee or tea to get your caffeine fix, and if you need a little sweetness, use no more than 2 packets of sugar or sweetener.

For more tips on losing weight, visit Joy Bauer’s website at www.joybauer.com and follow her on Facebook and Twitter.

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