1. Yogurt

While plain yogurt is a great healthy choice at only 100 calories and is chock-full of protein, it can also be loaded with sugar.

How much sugar?

The leading store brand yogurt with fruit at the bottom of the cup has over 26 grams of sugar in one serving!

Your daily recommended value as a woman is only 25 grams (and 37.5 grams of sugar for men).

I don’t know about you, but exceeding my daily intake of sugar in a measly 150 calorie snack is not the way I’d like to start my day.

Make the healthier choice: When purchasing yogurt, look out for fruit or flavor additives and always, ALWAYS check the sugar content.

Sugar alcohols are becoming more and more prevalent in so called “health” foods

Sugar alcohol won’t show up in the sugar measurement on the nutrition label, however these fake sugar substitutes are arguably worse for you.

2. Veggie Burgers

Vegetables are healthy! Very healthy…

…and veggie burgers on their own are no different. There’s no denying that.

However most restaurants that offer veggie burgers do very bad things to them when they’re prepared.

Oils, butters, fried onion rings, mayo, and cheese are often layered on thickly to compensate for the vegetable patty that traditionally offers less fat and cholesterol than a traditional beef patty.

Make the healthier choice: If you’re going to get a veggie burger, go light on the cheese and try to only put (un-fried, fresh) vegetables on top.

It’s a common trick in the food services industry to take what seems like a healthy meal and turn it into a fatty, high calorie nightmare with additives.

You’ll see this quite often with salads and wraps, which we’ll get to later.

3. Smoothies

We’ve discussed smoothies before on Prevention Pulse as they can range from extremely healthy snacks (or even meals) to fruity sugar milkshake desserts.

The issue is that many food establishments that offer smoothies will market the high sugar variety as a health food.

When you combine fruit with ingredients like chocolate, frozen yogurt, and artificial flavored syrups, you start getting diminished benefits from the other healthy ingredients that might be in a smoothie.

Make the healthier choice: Try and limit your smoothie consumption to smoothies that contain only: plain yogurt, ice, milk, unsweetened frozen fruit, and protein powder/vitamin blends.

4. Avocado

In moderation, avocados are fantastic superfoods loaded with antioxidants, nutrients, fiber, and essential monounsaturated fats.

Despite all this, they remain extremely calorie and fat dense.

A single avocado averages over 350 calories!

Many people mistakenly will eat an entire avocado as a snack, not realizing that it’s on the borderline of being a meal.

Make the healthier choice: Put down the guacamole and look for whipped guac at the grocery store.

It’s cut with other vegetables and aerated to produce a frothier, lighter dip that’s less calorie dense while still retaining the same healthy benefits.

5. Whole Milk

Milk is undoubtedly good for your body.

It is a great calcium source, protein rich, and full of vitamins A and D.

Look out for whole milk, though (usually in a red cap).

One glass contains a whopping 8 grams of fat and 150 calories to boot.

Make the healthier choice: Go for the skim or lower fat milk instead.

The lower fat glass of milk might seem less satisfying, but you’ll be cutting the calories in half while retaining many of the same healthy benefits.

6. Cheese

Cheese, also dairy just like milk, is yet again a great source of calcium and protein.

However with that comes a very calorie and fat dense food.

This is true of most dairy products, sadly.

For example, only one ounce of cheddar contains 9 grams of fat and over 100 calories.

Make the healthier choice: Cut down in portion size and avoid low fat cheeses.

Go for a cheese that contains fatty acids which help you both feel fuller and burn fat, like feta or goat cheese.

7. Whole Wheat Bread

This is one that typically surprises almost everyone.

There are many whole wheat breads out there that are just as processed as bleached flour white bread.

What happens to extremely processed grains in your body?

You digest it very easily and your blood sugar spikes, leading to those calories being stored as fat instead of muscle.

Make the healthier choice: What you need to look for specifically is “100% Whole Grains” somewhere on the package.

These breads tend to have a thicker, more satisfying texture as well.

8. Tofu

Another favorite of vegetarians pops up on our list!

Tofu, much like the aforementioned veggie burgers at number 2, is healthy all on it’s own.

However in preparing it, many recipes call for lots of oil to cook it.

The end result is little cube sponges that soak up all of the fatty, greasy oils…

…rocketing the calorie and fat content of each piece.

Make the healthier choice: Make sure to cut back on the oil when preparing tofu in a skillet or stir fry.

Remember that it isn’t meat and won’t need to be prepared the same way.

9. Burritos

I love burritos. Heck, most of the staff here at Prevention Pulse love burritos.

They are a great way to wrap in a bunch of healthy ingredients into one convenient package.

However most people don’t take into account the calories in the tortilla.

A burrito from Chipotle uses a tortilla that clocks in at 300 calories.

Add in sour cream, shredded cheese, queso, guacamole, and a fatty meat and you have yourself a tidy little calorie bomb.

Make the healthier choice: Ditch the tortilla and go for a burrito bowl.

Or, if you really need the tortilla, choose a whole grain tortilla instead.

Also stick to the leaner stuff like chicken, black beans, brown rice, and veggies.

10. Cereal

Cereal, depending on the brand, can be a great way to start your day with fiber, protein, and whole grains.

…or you could be filling your stomach with tons of sugar and sodium.

Seemingly healthy cereals pack in the sugar to taste better than their healthier competition and need to be carefully looked at before purchasing.

Make the healthier choice: Read the nutrition facts on any cereal you are going to buy.

Try to stay under 8 grams of sugar per serving and look for at least 3 grams of fiber.

Also try to stick with cereals that contain whole grains.

11. Sushi

Raw fish is very low in calories and contains tons of protein.

There is no doubt that the fish itself is very healthy.

However the “special” sushi rolls that make up most of the menu at a sushi joint can include mayonnaise, cream cheese, fried shrimp, and white rice.

Don’t forget about the soy sauce, which many people go overboard with.

If you combine an unhealthy special roll with a lethal dose of soy sauce, you’ve turned what should be a healthy meal into a high calorie, high sodium nightmare.

Make the healthier choice: See if brown rice sushi is available and skip out on the fatty extra ingredients.

12. Coffee

As I sit here at the Prevention Pulse offices, I am surrounded by staffers who are drinking cups of coffee.

Heck, even I am too.

Coffee has a number of health benefits, ranging from the caffeine in it promoting brain health to the antioxidants in every cup that can help prevent disease.

However some coffee beverages get very unhealthy when you start adding whole milk and flavored syrups.

One unsweetened 16 oz latte contains up to 300 calories and 15 grams of fat when made with whole milk.

Just imagine how much worse it would be if you added artificial sweeteners.

Make the healthier choice: Stick with black coffee. A typical cup 12 oz cup contains only 5 calories and is completely sugar free.

If you absolutely need a little extra sweetness, one teaspoon of sugar and a little skim milk will only set you back about 30 more calories.

13. Salad

Leafy greens and veggies make for a great healthy meal choice.

But you need to be really careful when ordering a salad out at restaurants…

…because MANY salads end up being unhealthy diet busters.

Salads are probably the trickiest “healthy” food because there’s an almost unlimited number of ways to add tasty (but unhealthy) ingredients to it.

Shredded cheese, fried tortillas, heavy dressing, fried meats, and other high calorie, high fat items can be added to this meal and still be called a “healthy choice” on the menu.

In reality, you’ve taken what once was a low calorie, nutrient dense meal and made it high in sodium and fat.

Make the healthier choice: Try going for less dressing so you don’t turn your salad into dressing soup.

Also skip out on the fried additions that accompany many “meal” oriented salads

14. Frozen Fruit

Fresh fruit is healthy… so what gives?

Simply freezing it doesn’t make it unhealthy right?

Correct, however pre-packaged frozen fruit at the grocery store typically has sugar added.

It seems very silly, however many brands in the frozen food section do this without mentioning it on the bag.

Make the healthier choice: Be sure to check the nutrition facts before buying any already frozen fruit at the store.

Better yet, buy fresh fruit and just freeze what you don’t use in a air-tight baggie.

15. Ground Turkey

Here’s some important advice: not all ground turkey is created equal.

Ordinary ground turkey typically has fatty, greasy dark meat mixed in along with the much healthier, leaner white meat.

Some types of ground beef (sirloin, for example) have less fat per pound than regular ground turkey, making it a less healthy choice than beef!

Hard to believe, right?

That’s why it’s important to look out for ground turkey at the store that doesn’t state how lean it is on the package.

Make the healthier choice: Try and buy ground turkey that comes primarily from white, breast meat and is 95% lean (or more).

16. Ketchup

Ketchup, per serving size, is healthy.

It’s extremely low in calories and fat while providing both vitamins A and C.

The problem with ketchup is that the great flavoring it provides comes from salt and sugar.

With one serving clocking in at only 1 tablespoon, you can easily add way too much salt and sugar to whatever you might be eating (on top of a lean turkey burger, perhaps).

Make the healthier choice: Go light on the ketchup and be mindful of how much you’re squirting on your food.

17. Soup

Soup is convenient, healthy, and very satisfying.

It’s typically low in calories and high in lean meats and vegetables.

Sadly many canned soups available at the grocery store are very high in sodium and contain highly processed ingredients.

Make the healthier choice: Stick with soups that say “Low Sodium” on the label. If need be, you can always cut a high-sodium soup with water.

18. Applesauce

Apples, the main ingredient in applesauce (duh!), are a valuable superfruit that contain a ton of fiber and vitamin C.

Store-bought brands of applesauce typically are jam-packed with sugar to keep consumers coming back.

If you’ve ever had real homemade applesauce, you’d be able to taste the difference immediately.

Make the healthier choice: Try and find unsweetened applesauce instead.

Better yet, make your own. Not only is it kind of fun, but you can make a very large batch pretty easily for less money than a store bought jar.

19. Omelettes

Eggs on their own are great!

They’re very high in protein, choline (which can be difficult to get in a typical diet), and vitamin D.

It’s too bad that when they’re used to make an omelette, many times they’re paired up with fatty dairy, fried potatoes, and greasy meats.

What you’re left with is a ton of calories, fat, and sodium (typically).

Make the healthier choice: Stick with veggies as your main ingredient in your omelette.

Vegetables will add nutrients and fiber to your breakfast for very few calories.

If you want to add meat, limit it to something lean.

20. Energy Bars

Energy bars are marketed as quick, convenient healthy snacks.

What they really are is a way to spike your blood sugar and get quick, fleeting energy that is gone in minutes.

They usually provide that quick boost of energy with two things that are found at the top of the glycemic index: carbs and sugar.

Make the healthier choice: Stick with lower sugar, whole grain bars instead.

These won’t give you that initial “boost” you might be looking for, but you’ll have energy that lasts longer and dissipates more gradually.

21. Iced Tea

Tea has a long, storied history of being healthy.

It contains antioxidants (which fight disease) along with varying amounts of caffeine to get you through your day.

Iced tea is no different, however many brands of canned/bottled iced tea contain tons of sugar.

Sometimes more than soda/pop.

Make the healthier choice: Pick unsweetened iced tea instead.

If you really need it sweetened, try stevia, it’s an all natural alternative sweetener that has virtually no sugar content.

22. Wraps

Wraps are thin, therefore many people think that they are healthier than using bread to make sandwiches.

But it really depends on the wrap as some brands can contain up to 200 calories, 400 mg of sodium, and 6 grams of fat.

That’s just in the wrap! Before you add any sandwich fixings!

Make the healthier choice: Go for smaller wraps that have a lower calorie content per serving.

Also don’t be tricked by so called “vegetable wraps” that really are bleached flour with a hint of veggies and a whole heap of artificial food coloring.

23. Tuna Salad

Tuna, all on its own, is very healthy.

It’s extremely protein dense, clocking in at almost 40 grams of protein per 180 calories when you buy it canned.

However when it’s turned into a salad, you typically are going to add mayonnaise which is notoriously bad for your health.

In only one tablespoon of mayo, you’re looking at 10 grams of added fat and almost 100 calories.

Make the healthier choice: Try greek yogurt instead of mayonnaise.

On their own, mayo and yogurt taste very different.

However in a tuna salad it’s pretty darn close to tasting the same and you get the added benefit of more protein.

24. Gluten Free Foods

Many, many gluten free foods replace the gluten content (barley, rye, wheat, etc.) with unhealthy substitutes.

Instead of those other grains, usually you’ll be getting calorie dense corn starch and rice flour.

These grains are highly processed and will lead to blood sugar spikes when consumed.

Make the healthier choice: Gluten free doesn’t have to mean “whole food” free.

You can still avoid highly processed foods while maintaining a gluten free diet

25. Trail Mix

Trail mix is another food that consumers will blindly accept as healthy without reading the nutrition label.

Many brands available at the store will add in sugar and chocolate to improve the taste while loading up on calories and sugar.

Make the healthier choice: Look for no sugar added trail mix and try to limit your portions.

Nuts are high in fiber and are filling, however they are also high in fat.

26. Red Wine

Alcohol, when consumed moderately, has been shown to reduce risk for several types of diseases.

Red wine is also high in antioxidants which are also great disease fighters.

What’s important with red wine (and all other alcohol) is moderation.

Regular, excessive alcohol consumption can lead to a number of terrible health ailments that can even be life threatening.

Make the healthier choice: Look out for giant wine glasses. These tend to make you pour way too much into a single glass.

Remember that one serving is only 5 ounces (and 130 calories).

Try and stick to smaller glasses to regulate consumption better.

27. Chocolate

Chocolate (dark chocolate, specifically) has been shown to fight disease and even weight gain with moderate consumption.

The issue with it is that it is very calorie and fat dense.

One measly ounce of dark chocolate can contain 150 calories and 8 grams of fat.

It gets even worse when you look at milk chocolate, which contains less antioxidants and more sugar.

Make the healthier choice: Look for dark chocolate with low sugar, high cacao composition.

This means that there’s more antioxidants and less sugar in every bite.

28. Fruit

Fruit is high in fiber, nutrients, and essential vitamins.

However many kinds of fruit are very high in sugar.

People consider this a health food and think that they can eat all the fruit they want without consequences.

What really happens is they load up on tons of sugar without even realizing it.

Some particularly bad offenders: grapes, mangoes, cherries, and figs.

Make the healthier choice: Fruit is sneaky because it won’t make you fat on calorie content alone, but watch your intake.

Too much sugar, from any source, is not a good thing.

29. Nuts

Nuts are a great source of protein, fiber, and fatty acids.

However they are also very calorie and fat dense.

Because of their small individual size, many people will mindlessly eat handful after handful of nuts as a snack.

This makes them particularly dangerous because a quarter cup of almonds contains over 130 calories, which is around one handful.

Make the healthier choice: Strictly enforce portion control with nuts by measuring out servings individually before eating.

30. Dried Fruit

Earlier we discussed how too much fruit can truly be too much a good thing.

The same applies to dried fruit, however dried fruits can be even more sugar dense.

Because the water has been sucked out of dried fruit, it is roughly 6 times denser than a cup of fresh fruit.

The result? 6 times the amount of sugar consumed per cup.

For example: A cup of raisins (dried grapes) are over 400 calories, while a cup of fresh grapes will be around only 50.