Are you being hoodwinked by your health food?

Courtney Smith, a registered dietitian, diabetes specialist, and founder of the Keys to Nutrition, warns of “health halos” — foods that are marketed as healthy but hide harmful ingredients. Smith tells that the deception lies in the packaging and promotion of these foodstuffs.

“A lot of terms and descriptions that are present on the front packaging might make a product seem health-promoting, but don’t be fooled!” she says. “I tell my clients to flip to the nutrition facts label on the back where the information is more regulated.”

Interestingly, several foods perceived as indulgent are better for us than items marketed as beneficial. Among the good-for-you guilty pleasures? Potatoes, eggs, butter, whole milk, nuts, and fatty fish.

And then there are the “health halos” — Smith shares four you need to know before you hit the grocery store.

Granola/granola bars

Smith recommends eating calorically dense granola as a topping rather than by the bowlful.

Smith tells, “Granola may seem like a healthy cereal option, but it contains a great deal of added sugar, which is used to form the clumps.”

She recommends eating calorically dense granola as a topping rather than by the bowlful.

For similar reasons, Smith reports that granola bars should be used as a last resort. “Granola bars can be used as a lightweight snack if you are working out and need quick, easy-to-eat calories but they should really only be used as a backup if you miss a meal or don’t have any other options,” she says. “For a nutrient-dense snack, I typically recommend a fruit or vegetable with a healthy fat or protein source.”

Smith suggests grabbing apples with peanut butter, hummus with carrots, cottage cheese with pineapple, or Greek yogurt with berries.

Trail mix

“Trail mix has a history of good intentions, but many of the trail mixes sold commercially contain candy, chocolate, sweetened nuts, or a great deal of dried fruit, so the serving size is much less than we’d want to consume,” Smith says.

Trail mix might seem like a healthy snack, but Smith cautions against gorging on GORP (granola, oats, raisins, and peanuts).

“Trail mix has a history of good intentions, but many of the trail mixes sold commercially contain candy, chocolate, sweetened nuts, or a great deal of dried fruit, so the serving size is much less than we’d want to consume,” Smith says.