1. Prepared Salads Don't assume that anything   with the word "salad" in it must be healthy. Prepared tuna salads, chicken salads,   and shrimp salads are often loaded with hidden fats and calories due to their   high mayonnaise content. While a lot depends on portion size and ingredients,   an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams   of fat. If you're ordering out, opt for prepared salads made with low-fat mayonnaise,   and keep the portion to about the size of a deck of cards. Better yet, make   your own.

2. Multi-Grain and Wheat Breads Terms like multi-grain,   7-grain, and wheat sound healthy, but they may not actually contain heart-healthy   whole grains. Many breads labeled "multi-grain" and "wheat" are typically made   with refined grains, so you're not getting the full nutritional benefit of the   whole grain. How can you be sure? Read nutrition labels carefully. If the first   flour in the ingredient list is refined (it will typically say "bleached" or   "unbleached enriched wheat flour") you are not getting a 100 percent whole-grain   bread.

3. Reduced-Fat Peanut Butter Reduced-fat peanut   butter is not necessarily a healthier version of regular peanut butter. Read   the labels to see why. Both regular and reduced-fat peanut butter contain about   the same amount of calories, but the reduced-fat variety has more sugar. But   isn't it healthy to reduce some fat? Not in this case. Regular peanut butter   is a natural source of the "good" monounsaturated fats. Look for a natural peanut   butter with an ingredient list that contains no added oils. Better yet, find   a store where you can grind your own, or make your own nut butters at home.

4. 'Energy' Bars Energy bars are the perfect pre-workout   snack, right? Not always. Many energy bars are filled with high fructose corn   syrup, added sugar, and artery-clogging saturated fat. Plus, some bars (particularly   meal replacement varieties) contain more than 350 calories each?a bit more than   "snack size" for most people. It is a good idea to fuel up with a mix of high   quality carbs and protein before an extended workout or hike. Choose wisely:   one-quarter cup of trail mix, or 1.5 ounces of low-fat cheese and three to four   small whole-grain crackers. Or, make your own healthy granola bars and trail   mix.

5. Bran Muffins Most bran muffins, even those   sold at delis and coffee shops, are made with generally healthy ingredients.   The problem is portion size. Many muffins sold in stores today dwarf the homemade   muffins made a generation ago. A random sampling of some coffee and restaurant   chain bran muffins showed that many topped 350 calories apiece, and that's before   any butter or jam. The bran muffins at one popular chain bakery contain 600mg   of sodium?roughly one-third of a day's maximum. Even a healthful food, if over-consumed,   can be not-so-healthful. Enjoy your bran muffin, but just eat half, and save   the rest for an afternoon snack. If you want to save money and calories, bake   your own.

6. Smoothies Even in most smoothie chains and   coffee bars, smoothies start out pretty healthful. Most have a base of blended   fruit and low-fat dairy. But disproportionately large serving sizes (the smallest   is often 16 ounces) combined with added sugar, ice cream, or sherbet, can add   up to a high-calorie treat. Some chains serve smoothies that contain up to 500   calories.

7. Packaged Turkey Turkey is an excellent source   of lean protein and a good choice for a speedy lunch or dinner, but many packaged   turkey slices are loaded with sodium. One 2-ounce serving of some brands contains   nearly one-third of the maximum recommended daily sodium intake. So make sure   you buy low-sodium varieties or opt for fresh turkey slices. If you can't roast   your own, the best rule of thumb is to find a brand with less than 350 milligrams   of sodium per 2-ounce serving.

8. Foods Labeled 'Fat-Free' Fat-free does NOT   mean calorie-free. Just because a food contains no fat, that doesn't make it   a health food. (Think gummy bears.) Of course, there are many very healthful   fat-free foods (like most fruits and vegetables), but always check the nutrition   labels when buying packaged foods to be sure you're getting a nutritious product   and not just one that's fat-free. Calories, sodium, fiber, and vitamins and   minerals are all aspects you should consider in addition to fat.

9. Restaurant Baked Potatoes Sure, a baked potato   in its natural state (that is, sans toppings) is a very healthful food. Potatoes   are naturally rich in vitamin C, potassium, and fiber. Plus, a medium-sized   baked potato contains only about 160 calories. But if you're eating out, don't   assume that the baked potato is the healthiest choice on the menu. Many restaurant-style   baked potatoes can come "fully loaded" with butter, sour cream, cheese, bacon   bits, and other goodies that can add up to around 600 calories and 20-plus grams   of fat. Ask for one that is plain and get one or two small-portioned toppings   on the side. Or try making your own healthful baked potato meal at home by adding   some chopped, cooked chicken.

10. Sports Drinks If you're going for a leisurely   stroll or doing some light housework, skip the sports drinks. While most sports   drinks do contain important electrolytes (like potassium and sodium) that are   necessary for intense workouts or endurance training, you don't need a sports   drink to fuel light activity. Many sports drinks contain 125 calories or more   per 20-oz. bottle, so spare yourself the extra calories and opt for plain water   or a calorie-free beverage to keep you hydrated.