Don’t you hate it when a food you think is healthy turns out to be a total bomber in the nutritional department? Beware of these four:

1. Fast-food salads: Many people looking for healthier choices opt for salads when they go out to eat. But these salads aren’t always as healthy as you think -- they come loaded with hidden fats and calories, and in many cases, you may be better off just ordering a burger.

Discouraged? Don’t be. There are a few things you can do to keep that salad healthy:

  • Skip the croutons. They tend to be deep fried.
  • Get oil- or vinegar-based dressings, not creamy dressings. Creamy dressings, such as ranch and blue cheese, are loaded with fat.
  • Get the dressing on the side. This way you won’t use as much.
  • Avoid bacon, fried chicken and tortilla strips like the plague.

One way to step it up further is to make your own salads at home the night before. That way, you know exactly what you’re eating.

2. Canned soup: Your mother always said that soup was good for you, right? Well, that may be the case with homemade soup, but the can of condensed soup you had for lunch may be raising your blood pressure and causing inflammation.

Condensed, canned soup is crammed with sodium, which can be detrimental to your health if you consume more than needed. For instance, just one cup of condensed soup -- with maybe a single serving of vegetables -- can contain more than 1,700 milligrams of salt.

Instead, try making a pot of homemade soup which is not only a healthier option than condensed soup, but you can also add as many vegetables, beans and meat as you please. Plus, homemade soup freezes well, so you can make a pot on the weekend and then eat it during the week.

3. Fruit juice: We always hear that fruit juice is full of vitamins, but do you know how much sugar it contains? Even products labeled as “100 percent juice,” or “no added sugar,” may have more sugar than a can of soda. Why? Because the fruits themselves are full of sugar. The important distinction between the two is that fruit contains fiber, whereas most juices have little to no fiber content. For example, the fiber found in a whole apple plays an important role in helping your body metabolize the apple’s sugar. The pulp from a whole orange contains important flavonoids that are lacking in most orange juices.

4. Yogurt: While on labels it appears to be a healthy option, the reality is that many varieties of yogurt have been saturated with artificial colors and sweeteners, and some are even loaded with trans fat.

Varieties featuring fruit underneath the yogurt are among the worst of the yogurt impostors, since they often contain fruit-juice concentrate, not real fruit. This means they’re full of sugar and counteract any benefits the actual yogurt may offer. While pre-mixed yogurt is a better choice, it still contains artificial colors and flavors, and unhealthy mix-ins like processed granola can add to the damage.

If you just stick with plain, unflavored yogurt you'll end up with the healthiest option available. But you don’t have to sacrifice taste for health: Try adding fresh fruit or other healthy mix-ins. It’s perfectly acceptable to enjoy your favorite flavor of yogurt -- just remember how to add the flavor yourself! 

Have you been tricked by any of these? It happens to all of us! Now you’re armed with knowledge to fight the health-food imposters! 

Hailed as a favorite website by Bob Harper, Jillian Michaels and Time magazine, is a one-stop shop for fitness fun and motivation. From workout DVD reviews to blog posts to playlists, Fit Bottomed Girls has been helping women of all shapes and sizes find the fun in a healthy lifestyle and realize it's not about dieting or deprivation. Since the site's launch in 2008, Fit Bottomed Girls has also added and, bringing a similar sassy approach to parenting and cooking. In January 2014, FBG will release its first branded book, The Fit Bottomed Girls' Anti-Diet, published by Random House. 

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