Hungry for a bite between classes? You may think that you're doing your body good by reaching for certain wholesome-sounding snacks like veggie chips or yogurt-covered raisins but these foods may actually be loaded with sugar, sodium and saturated fat.
"Companies like to use certain phrases like 'no sugar added' or 'made with real fruit' to make their foods seem healthier than they really are," says Molly Morgan, R.D., a nutritionist and author of The Skinny Rules. "Don't be fooled. To figure out exactly what you're getting in every serving, you'll need to turn the package over and read the label."
Since realistically, you'd rather be doing your algebra homework than deciphering tricky nutritional info, we've asked Morgan to call out the sneakiest of the snack food offenders. Here, she shares which "good-for-you" items you can skip, and which foods to take with you instead.
1. Cracker and Cheese Packs
Sure, this portable, portion controlled snack contains just 100 calories per serving, but it's made with "partially hydrogenated oil," an unhealthy fat that's seriously bad for your heart. Whenever you spot this term on the ingredient label, eat that food very rarely—or not at all. A better finger food: Sliced apples dipped in natural peanut butter.
2. Veggie Chips
You'd think that this savory snack would at least be better for you than regular potato chips, right? Not so much: The only vegetables ingredients are "beet and spinach powder," but even with that, the entire snack provides just 2 percent of your daily recommend value for the iron. "Since most of us tend to overeat things we think are healthy," says Morgan. "You're better off having a small, sensible portion of your favorite chips." Or, better yet, swap those crisps for whole grain crackers.
A handful of raisins may count as a serving of fruit, but in this case, they're being smothered in a coating that's made almost entirely from saturated fat (another kind that's bad for your heart). "Pick up a box of original raisins and stir them into a container of lowfat yogurt," suggests Morgan. "You'll get the same sweet taste along with a healthy dose of bone-building calcium."
The biggest problem with muffins is that they're so, well, BIG: Some contain in excess of 600 calories (really!) and pack more than 30 grams of fat, so if you're eating them a lot, they can cause you to gain weight. Split your favorite muffin with a friend, go for the "minis" or make your own cupcake-sized version at home using healthy whole wheat flour.
On its own, fro-yo can definitely be a healthy choice: Its low in fat and calories, contains some calcium and makes a great base for berries, peaches and other sliced fruit. The trouble is, most of us like to top off our chocolate-and-vanilla swirl with other goodies, like candy bar pieces, smashed cookies and ooey-gooey fudge. Add up all those fat and calories, and that healthy snack starts to look an awful lot like dessert. Keep it simple—and save the candy for an occasional treat.