For example, popular candy bars may pack a similar chocolate punch, but the fat content can vary from 8 to 14 grams! Become familiar with the nutritional content of your favorite sweets, and try opting for those with fewer calories and fat grams.

Likewise, know your fast foods and snack foods.

• If you’re craving a hamburger and fries, order a child’s meal rather than an adult meal super sized. You’ll satisfy that yearning with a fraction of the calories!
• The next time you’re at the ballpark, buy a box of popcorn instead of cheese-laden nachos.
• A bagel spread lightly with cream cheese offers more nutritional value than a doughnut.
• Peanuts may contain more fat, but the protein and fiber they offer will sustain you longer than pretzels.
• When handheld food is most convenient, select a slice of veggie pizza rather than a hot dog.

So-called “health foods” can be another nutritional trap. Clever marketing gives many consumers a false sense of security when it comes to their food choices. Here are some common pitfalls:

• Assuming organic is synonymous with “healthy." To carry the organic label a product must be made or grown without the use of chemicals. For produce, that means grown without pesticides or genetic engineering in soils that are free of toxins. For meat and poultry, it means livestock that is raised with organically grown feed and without antibiotics and growth-inducing hormones. While organic foods may be chemical-free, they are not necessarily lower in fat, cholesterol or sugar than other foods. You still need to read labels and balance your intake accordingly.
• Believing that low fat equals low calorie. No so! Many low-fat products compensate for the reduction in fat by adding extra sugar, which means the calorie content may be just as high. At the end of the day, the number of calories you consume is still the biggest factor in weight maintenance.
• Drinking juice rather than soft drinks. It’s true that juices offer vitamins not found in sodas, but both are high in sugar. After your morning orange juice, water and skim milk are better beverage choices for the remainder of the day.
• Munching freely on fruit snacks and granola bars. Aggressively marketed as healthy snack choices, fruit snacks and granola bars are a minimal step up from cookies and candy. Both are high in sugar and calories and should be eaten in moderation.