We grew up thinking salad, fruits, and such are healthy for you but you have to be careful.  There are many kinds of food that might seem healthy but they are really not and you have to watch out for them.  University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these "food frauds."

Caesar salad:  Just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.Fresh Smoothies:  A ‘fresh' smoothie can have up to 80 grams of sugar, 350 calories, no protein, and often, no fresh fruit.  Fruit "concentrates" are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.

Energy Bars:  Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag.  They are also very small and do not leave you full.

Chicken Burrito:  About 1,000 calories and plenty of saturated fat.  Cheese, sour cream, and the fat in the jumbo flour tortilla all contribute.  The portion is also way too big!

Diet Soda:  That's a big one!  Some early studies have linked diet soda to weight gain. Does it prompt the body to crave more food?

Enhanced Water:  Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as much as 125.

2% milk:  2% milk is not much better than whole milk.  Whole milk = 150 cal, 8g fat, 5g sat. fat.  2% milk = 130 cal, 5g fat, 3g sat. fat.  Skim milk = 80 cal, 0g fat, 0g sat. fat.  So skim milk is a better choice if you are on a diet.

Breakfast muffins:  Those are not a healthy choice for breakfast.  One store-bought muffin can hit 500 calories with 11 teaspoons of sugar.

Low-fat granola:  The low-fat version of this crunchy cereal has only 10% fewer calories and is still full of sugar.

Low-fat yogurt:  Low-fat yogurt often contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners.

Light Olive Oil:  Light olive oil has the same calorie and fat content as other types — it's just lighter in color and taste.

Salty Toppings:  Processed artichoke hearts, chickpeas, and olives are just a few of the salt shockers lurking on the salad bar. To avoid an unhealthy amount of sodium, limit anything that comes out of a can.

Cole Slaw:  You might think cabbage is healthy, but cole slaw can be a diet disaster.  At one popular restaurant, a small cup (4.5 ounces) has 260 calories and 21 grams of fat — a third of most people's daily limit — thanks to mayonnaise.

So if you are watching your weight, be careful and read the label of each food.
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