Over the years, we have been inundated with the message that eating certain foods will inevitably lead to gaining weight. In an effort to stay healthy (and optimally, lean) we avoid the usual culprits, like sodas, fatty foods, baked goods, and anything fried.
If you’re not careful, though, even the foods you eat instead of those delicious vices can lead to sneaky weight gain.
They’re the foods that wear a “healthy halo”— smoothies, granola, protein bars, even certain salads — quietly earning a spot in your daily routine. But not all nutritious-sounding choices are as waistline-friendly as they seem. Thanks to hidden sugars, oversized portions, and clever marketing, some of these staples can deliver far more calories than expected, potentially leading to gradual weight gain over time. Understanding the difference between genuinely nourishing options and those that only seem virtuous is key to making smarter choices that truly support your health goals.
“Health Halos”
“Healthy halo” is a term used to describe how certain foods are misleadingly marketed as — and subsequently believed to be — healthier options. For example, front-of-package protein labels are frequently added to processed foods, aimed at increasing purchases by consumers who believe they would benefit from eating more protein. Even though overall, the nutritional compositions of those products are often not significantly better than similar products without protein labels, and may contain more sugar, sodium, and calories to improve taste, people believe they are receiving greater health benefits by opting for the food with the label, according to one 2024 study done at Rutgers University.
To negate this effect, we need to become diligent label-readers. We can’t rely on marketing that promises a certain food is diet-friendly just because it’s low-fat or low-carb, or advertised in commercials with skinny actresses wearing yoga pants.
Here are a few of the worst offenders:
Beware the “Fat-Free” Label
Fat is what makes food delicious. So when you remove the fat — to make a food healthier — you usually need to make a few tweaks for it to taste good. When Americans started clamoring for more low-fat and fat-free foods, starting back in the 1960s, food manufacturers replaced the fat in their foods with sugar.
You can see where this is headed.
In her article “How the Ideology of Low Fat Conquered America,” medical historian Ann F. La Berge wrote, “Ironically, in the same decades that the low-fat approach assumed ideological status, Americans in the aggregate were getting fatter, leading to what many called an obesity epidemic.”
So while you might’ve thought that the low-fat version of your guilty pleasures are healthier, the added sugar will be what gets you.
Smoothies (especially store-bought or oversized homemade ones)
Smoothies often sound like the ultimate health food, but they can quickly become calorie bombs. Many are packed with multiple servings of fruit, fruit juice, sweetened yogurt, or added syrups — all of which spike sugar and calorie content.
Even when made at home, it’s easy to overdo portions or add extras like honey, nut butters, and protein powders. And, because smoothies are consumed quickly (we can just suck them down without being slowed by the chewing process), we don’t give our body enough time to signal to the brain that we might be full long before we finish.
Rachel Gargano, chief registered dietitian at Live It Up, told AARP that smoothie aficionados can still enjoy them healthfully, as long as they use a protein-rich base like plain Greek yogurt or unsweetened milk, and to balance smoothies with fiber-rich ingredients like berries or spinach.
Granola
Granola is also guilty of wearing a healthy halo. Ingredients like oats, nuts, and seeds are certainly part of a nutritious diet, but in the form of granola we’re also getting added sugars and oils (to enhance flavor and crunch).
And there’s a reason why it’s often a component of trail mix: a small serving can contain a surprisingly high number of calories. (That’s the whole point of hiking snacks: packing a nutritional wallop into small bites as fuel on-the-go.) If you’re not actively hiking up a mountain, eating granola might be giving your body an infusion of calories that it just doesn’t need.
To make matters worse, most people eat far more than the recommended portion, which the USDA says is about ¼ cup. When eaten on top of yogurt or with milk, the calorie count climbs even higher, turning what seems like a light breakfast or snack into something much more indulgent.
Salads with Heavy Toppings
Salads are often considered the gold standard of healthy eating, but their nutritional value depends heavily on what’s added. Piling on creamy dressings, cheese, croutons, candied nuts, and fried proteins can quickly transform a low-calorie base of greens into a high-calorie meal.
This was a major component behind the FDA’s requirement that restaurants must print calorie information on menus; in some cases, a loaded salad can rival or exceed the calorie count of a burger, all while giving the illusion of being the healthier choice.
Flavored Yogurt
Yogurt is frequently praised for its probiotics and protein, and it’s a great source of calcium and vitamin D. However, flavored varieties — even the “light” versions — are usually packed with added sugars.
For example, a small Yoplait yogurt has as much added sugar as one serving of M&Ms (approx. 32), according to Christine Pierangeli, certified master nutrition therapist with Vail Health. So, instead of treating yogurt with granola like a healthy breakfast, it’s a good idea to reframe it as a special treat. Or, you can avoid a lot of the added sugars by opting for a plain Greek yogurt and stirring in fruit or a drizzle of honey for sweetness. (Yes, honey is a type of sugar, but it is less processed than refined sugar and has other health benefits, as well.)
