We’ve all been duped before. The claims on a package of “natural”, “low fat”, “high in vitamins” – all screaming “pick me! I’m healthy!” As scary as it sounds, some labels can be misleading. The frightening truth is that unless you do a little detective work reading the nutrition facts and ingredient list, there is no other way of knowing just how healthy a product is. Let me help you cross off a few of these terrifying foods from your healthy list.

5 Scary Foods You Thought Were Healthy

1. Granola Bars

Whether it’s in the form of a bar or as cereal, granola can be packed with tons of sugar and calories. Sure it starts out as healthy oats but the chilling fact is that most granola products add honey, dried fruits, chocolate, peanut butter chips, and even yogurt powder. These are all dense forms of calories and sugar you weren’t looking for. Not to forget that portions are often so small you’re hungry again in no time.

Less frightening option: Choose granola bars that are lower in sugar and do not list a form of a sugar as its 1st ingredient. Also try varieties that are made with whole grains (also on the ingredient list) that way you can add a little added fiber to your day.

2. Veggie Chips

Unfortunately a chip is a chip no matter if it’s blue corn, whole wheat, sweet potato or any other substitute for tortilla they have used. If it comes in package you can almost guarantee that the vegetable or whole grain is way down the ingredient list and are sometimes only vegetable colored. They usually contain the same amount of fat and sodium as regular potato chips no matter how you slice them.

Less frightening option: Look for chips with the vegetable listed as the very first ingredient. That way you know you are getting an actual vegetable. Even better bake your own using kale, beets, or any other vegetable you like. Drizzle olive oil and sprinkle some salt and bake your way to a yummy chip alternative.

3. Reduced Fat and Fat Free Treats

You’ve seen it before – reduced fat crackers and even fat free cookies. Is that even possible? It is once these treats have been highly processed. These deceiving little goodies make you think they are healthy options and so you are likely to eat three times as many as you wanted to. When you remove the fat from a product you also need to add something to make it taste better than cardboard. That something is usually sugar and salt making them just as caloric and as scary as the regular version.

Less frightening option: If you’re going to indulge in a treat, go for the real thing. As long as you are mindful in portioning out a serving nothing will beat the taste of what you were really craving.

4. Fruit Yogurt

Fruit-on-the-bottom yogurt is probably one of the creepiest hidden forms of sugar you will find. Some varieties have as much fat as a bag of potato chips! Once the mask has been removed you will find the “fruit” is actually just concentrated or soaked with high fructose corn syrup and other sugars.

Less frightening option: Find choices that don’t have any added ingredients or are made with sugar substitutes. Always opt for a lower fat version. Or stick to a simple low-fat plain or greek yogurt and add your own toppings for a delicious treat.

5. Pre-Made Smoothies

Those little blends may be the greatest con artist of all. A 16oz bottle can almost have as many calories as a burger and more grams of sugar than a bottle of soda! Same goes for ones you find at fast food restaurants. Most pre-made smoothies don’t use the whole fruit –only juice- so you are missing out on all the fiber and nutrients fruit has to offer. While some of the sugars in pre-made smoothies may actually be natural fruit sugars often they add sweeteners and high fructose corn syrup making it a horrifying calorie bomb.

Less frightening option: Make your own smoothie by using whole fruits, yes with the skin, to get all of the fiber, vitamins, antioxidants, and enzymes. Add some low fat yogurt and you have a great treat for you and any of your little monsters.

All year long, you have been eating for your health. You have included more fruits and vegetables and cooked your own meals. But did the food you ate belong on the naughty or nice list? If you have been eating well all year, chances are your meal and snack options belong on the nice list. However, there are various misconceptions about certain food, like fat. Fat is notorious, and many people stay away as much as possible. Healthy fat like monounsaturated, polyunsaturated fats or omega-3 fats that come from olive oil, fish or nuts are actually good for you. Healthy fats can protect your heart and support overall health. There are more foods and/or ingredients that have gotten a bad reputation, but in actuality they are quite healthy (in moderation of course, always look at serving size).

Here’s a list of some “bad” foods you should be eating.

 – Peanut butter. It is considered fattening. Peanut butter may be high in fat, but a little goes a long way, and a tablespoon will do. Peanut butter is a good source of protein, folate, and vitamin B.

– Red meat. Beef is full of saturated fat and is high in cholesterol, but lean cuts of beef are low-fat sources of protein and iron. Look for cuts that are deep red and have less marbling, which are the white spots of fat. Try flank or strip steak, sirloin or filet mignon.

– Chocolate (my kryptonite). Chocolate is high in sugar and fat, but in fact dark chocolate is best, and even has heart healthy benefits. Dark chocolate contains flavanols, which are antioxidants with a blood-thinning effect. Dark chocolate has also been shown to help with stress.

– Potatoes. They rank high on the glycemic index, which can increase blood sugars significantly. This is problematic for people with diabetes. However, potatoes are a good source of fiber, potassium, and vitamin C. Bake a potato and drizzle with olive oil. The fat from the olive oil will slow down the absorption of the potato’s carbohydrate, preventing the spike in blood sugars.

– Nuts. Nuts like peanut butter are full of fat. However, nuts contain unsaturated fat, the healthy kind. Depending on which nut it is they have added benefits, such as pistachios contain lutein and zeaxanthin, which are good for the eyes. Almonds provide vitamin E and walnuts have heart healthy omega-3 fats. Be careful with your portion size because they do provide a lot of calories, one ounce of nuts contain about 160 – 200 calories.

– Bread. I’ve heard bread is bad. That is the case when the bread is refined and highly processed, which is the typical white bread. Whole grain or 100% whole wheat bread is actually good and it is recommended by the Dietary Guidelines for Americans to make half the grains you consume whole grains.

Enjoy your holiday festivities with family, friends, and some food that is actually not that bad after all. Happy Holidays!