The quest for a healthy diet can feel like navigating a minefield of conflicting information. We're bombarded with marketing messages touting the benefits of various foods, often leaving us confused about what's truly nutritious. This is especially true for items labeled "healthy," "low-fat," or "high-fiber."  While some of these labels might be accurate, others can be misleading. Here, we explore 12 seemingly healthy foods that might not be as good for you as you think, along with tips for making smarter choices.

1. Pre-Made Smoothies: Smoothies are often seen as a convenient and refreshing way to pack in fruits and veggies. However, many pre-made store-bought versions are loaded with added sugars, artificial flavors, and fillers. The fruit content can be minimal, and the fiber – a key benefit of whole fruits – is often lost during processing.

• Better Choice: Make your own smoothies with fresh or frozen fruits, leafy greens, plain yogurt, or nut butter for added protein and healthy fats.

2. Granola and Granola Bars: Granola's image as a breakfast staple or a healthy snack can be deceiving. While it can provide some fiber and essential nutrients from nuts and seeds, many commercially available granolas are packed with added sugars, often hidden under names like "evaporated cane juice" or "brown rice syrup." Granola bars are even worse culprits, containing a higher sugar-to-oat ratio and unhealthy fats.

• Better Choice: Opt for homemade granola with minimal added sugar or choose bars with whole grains, nuts, and seeds as the first few ingredients. Check the sugar content per serving – ideally, it should be below 5 grams.

3. Flavored or Sweetened Yogurts: Yogurt is a good source of calcium and probiotics, but flavored varieties can be loaded with added sugars and artificial ingredients. These sugars can negate the health benefits of yogurt and contribute to weight gain.

• Better Choice: Choose plain yogurt and sweeten it yourself with fresh fruit, a drizzle of honey, or a sprinkle of granola. Look for yogurts with live and active cultures for maximum probiotic benefit.

4. Veggie Chips: The "veggie" label might lead you to believe these are a healthy alternative to potato chips. However, veggie chips are often deep-fried or heavily processed, making them high in unhealthy fats and sodium. Additionally, the serving size can be deceivingly small, leading to overconsumption.

• Better Choice: Opt for baked vegetable chips made with minimal added ingredients. Alternatively, roast your own vegetables at home with some olive oil and spices for a healthier and more satisfying crunch.

5. Packaged Muffins: Muffins are a popular breakfast choice, but commercially prepared muffins are often loaded with sugar, refined flour, and unhealthy fats. They may offer little nutritional value beyond calories.

• Better Choice: Bake your own muffins with whole wheat flour, fruits, nuts, and minimal added sugar. Look for recipes that use natural sweeteners like applesauce or mashed banana.

6. Protein and Fiber Bars: These bars are marketed as convenient on-the-go snacks packed with protein and fiber. While some varieties might be decent options, many are loaded with artificial sweeteners, sugar alcohols, and unhealthy fats. Additionally, the protein content might come from isolated protein sources rather than whole foods.

• Better Choice: Choose bars with whole food ingredients like nuts, seeds, dried fruit, and whole grains. Look for bars with a good balance of protein, fiber, and healthy fats to keep you feeling full for longer.

7. Dried Fruit: Dried fruit is a concentrated source of vitamins, minerals, and fiber. However, the dehydration process also concentrates the natural sugars in the fruit. This makes it easy to overeat dried fruit, leading to a significant sugar intake. Additionally, some brands might add preservatives and sulphites.

• Better Choice: Opt for unsweetened dried fruit and enjoy it in moderation. Pair it with nuts or yogurt for a more balanced snack.

8. Pretzels: Pretzels seem like a healthier alternative to potato chips due to their lower fat content. However, they are often high in refined carbohydrates and sodium. The light and airy texture can be deceiving, making it easy to overeat them.

• Better Choice: Choose PCOS Nutritionist whole-wheat pretzels for a bit more fiber. Alternatively, bake your own pretzel bites with whole wheat flour and minimal added salt. Pair them with hummus or avocado for a more balanced snack.

9. Sports Drinks:  Sports drinks are marketed to replenish electrolytes lost during exercise. However, unless you're engaged in intense, prolonged activity, you likely don't need the high sugar content found in most sports drinks. They can contribute to weight gain and dehydration if not consumed appropriately.

10. Coconut Water: Coconut water has gained popularity for its supposed health benefits. While it is a natural source of electrolytes and some vitamins, it's also high in natural sugars. Additionally, the processing and packaging can lead to a loss of some nutritionist in UK.

• Better Choice: Opt for plain water for hydration most of the time. If you enjoy coconut water, choose varieties with no added sugars and consume them in moderation.

11. Low-Fat Salad Dressings:  Fat plays a role in satiety and nutrient absorption.  While low-fat salad dressings might seem like a healthy choice for weight management, they often compensate for the lack of fat with added sugars and thickeners. This can leave you feeling less satisfied and potentially lead to overeating.

• Better Choice: Choose Child Dietitian full-fat salad dressings made with healthy oils like olive oil or avocado oil. Use a moderate amount to coat your salad, and enjoy the added flavor and satiety benefits.

12. Agave Nectar:  Agave nectar is often marketed as a healthier alternative to sugar. While it has a lower glycemic index than table sugar, it's still a form of sugar and can contribute to similar health concerns if consumed in excess.

• Better Choice: Use natural sweeteners like fruits sparingly. Experiment with spices like cinnamon or nutmeg to add sweetness to your food.