Foods to Avoid

Some of the rules of a healthy diet are fairly simple -- steer clear of fast food restaurants, say "no" to fried foods, and keep the chips and cookies to a minimum. Unfortunately, eating smart involves more than just avoiding unhealthy foods.

Hiding behind the facade of words like "organic," "fat-free" and "natural" is a whole lot of foods that can kill a diet and pack on the calories. So here's a warning for anyone trying to eat healthy: Just because it sounds nutritious, doesn't mean a food is actually good for you.

Salad - The biggest problem with a salad is ruining by adding hundreds of calories with salad dressing. Most of the time the dressing with a salad at a restaurant has more calories than a candy bar. Tip: Order your dressing on the side. It should only equal 60 calories.

Smoothies - Blending fruit with frozen yogurt sounds like a healthy snack. But be careful this could be a pitfall. People think that because it's fruit, it's healthy. But most smoothies -- especially the ones sold at specialty shops -- are 16 to 32 oz. and contain too many servings of carbohydrates. Tip: Keep it small, and ask to have vegetables added to your smoothies, or make your own smoothie at home.

Soy Milk - Both soy and almond milk are great options for those who are lactose intolerant. But most people grab the vanilla or sweetened varieties of these drinks, ignoring the excess sugar and paying attention only to the healthy words "soy" or "almond." Tip: Try adding a teaspoon of vanilla flavoring into the unsweetened kind.

Granola - Granola is a food that most people consider to be a healthy breakfast choice. But granola can also be very high in sugar and low in fiber. So when shopping for granola read the label carefully. Not all granola is created equal. Make sure the cereal or granola you're choosing has a minimum of 4 or 5 g of fiber.

Muffins - You're rushing to get to work on time and dash into the nearest coffee shop to pick up a quick breakfast. In the name of health, your eyes are drawn to those bran muffins on display beside the donuts. But don't let the word "bran" or "yogurt" trick you when it comes to muffins. Think of them the same way you think of donuts. Bran muffins often contain extra fat, necessary to hold the bran together. And the fat-free versions usually contain extra sugar to compensate for the reduced fat and add flavor.

Turkey Burgers - When a burger craving hits, the calorie-conscious person often turns to a turkey burger as the second-best option. But be careful, if you have a turkey burger made with dark meat and skin, it can be higher in calories than a sirloin burger. If you're at a restaurant, ask whether the burger has dark meat and turkey skin ground into it. At the grocery store, it's a bit more straightforward: Check the label and pick a lean meat with less than 10 grams of fat per serving.

Frozen Meals - There's a whole section of frozen meal options that are quick and easy to make and boast low calorie counts. Yet many are also packed with sodium. Frozen and prepared foods can often have a day's worth of sodium, roughly 2,300 mg per day.