Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

For someone who is trying to stop smoking, a cigarette is the first thing you will think about when you’re bored and a popular reason to begin to smoke again. In the past, smoking cigarettes kept your hands and mouth very busy a lot of the time.  Therefore the outcomes of quitting smoking, often causes one to gain weight.

Your taste buds begin to improve which leads you to constantly need something in your mouth. Smoking also increases your metabolism, so when you stop smoking, your metabolic rate begins to fall and your weight increases because your body now burns fewer calories. Plus, the absence of nicotine causes your insulin level to rise, leaving you hungry.

Instead of grabbing for a bag of chips or a snickers bar, it may be helpful to keep your hands and mouth busy by turning to healthier options which will not only allow you to feel better, but look better as well. Below is a list of foods that are sure to keep you busy without sabotaging your diet:

High-fiber cereals: As you’re well aware, cereals contain a satisfying crunch factor for your teeth and mouth.

Carrots and celery: This will keep you healthy while giving you a satisfying crunch throughout the day — and you can eat tons of without worrying as much about calories.

Sugar-free gum: A calorie-free way to get through the day.  Chomping away on sugar-free gum allows one to go through the motions of eating without actually eating.

Sugar-free mints: Similar to chewing gum, these breath-fresheners give the mouth an activity without calories.

Pistachio Nuts: Opening up each shell will keep you busy and satisfied when craving a smoke

Apples: They’re filling, and they boost the body’s energy level significantly. Apples are a sweet, large and crunchy route to satisfaction.

String cheese: You pull on it in tiny pieces and it comes off like string. It can easily take up 20-25 minutes of your crave time if you want it to.

Low-fat popcorn: Popcorn is a healthy snack that contains a lot in a bag on few calories. Microwave a bag to keep your hands and mouth busy. 

Popsicles: Do to the fact that they are so cold, it will take you a long time to lick and get to the bottom.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Most likely, the last time you went to the movies, you bought something from the concession stand.  You thought you were doing the right thing, opting for small popcorn rather than getting lured by the special for a large popcorn and large soda.  You may have felt righteous ordering the small popcorn without the butter or a bag of fat-free Twizzlers.  Despite your best intentions, these seemingly harmless movie theater snacks can still be sabotaging your best efforts to eat well.

Here’s the low-down on your favorite movie theater treats and tips on how to make an evening at the movies more diet friendly.

Tanya’s Tips:

1) Pop your own.  Your best bet is to make your own popcorn at home and bring it to the movies with you.  Stick it in your purse or under a jacket and they won’t even know you’re bringing in outside food.  Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber.  That is a savings of almost 400 calories from getting a small bag of movie theater popcorn.

2) Bring along other healthy snacks.  If popcorn isn’t your thing, there are plenty of other healthy snacks that are great to munch on at the movies.  Make your own trail mix with nuts, dried fruit and high-fiber cereal or bring along some grapes and cut up apples if you want a bit of crunch.  Fruits will satisfy a sweet tooth without adding all the calories in gummy bears or Starbursts.

3) Choose diet soda.  A small cup of soda, generally about 18-20 oz., has about 200 calories compared to diet sodas that have zero calories.  Stick with diet drinks or water to save on excess calories that won’t even help fill you up.

*F-Factor Best Bets

Popcorn:

Candy:

Beverages:

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.