Tips on knowing what foods are actually healthy

By Aaron Wische - Senior Executive Producer

HOUSTON - Taking a trip to grocery store can be confusing at times, especially when you're trying to eat healthy.

While everything may look good, nutritionists say it's easy to fall into a food trap if you don't read the labels carefully.

"It's organic, it's healthy, it's GMO free, all that stuff, but the problem is, it just has way too many calories," nutrition specialist Ken Fujioka explained. 

Fujioka said you need to read the labels to know exactly what you're getting these days. You can even get too much of a good thing. 

"When you take things like fruit and you grind them up and concentrate them, you're actually making a high fructose syrup," Fujioka said. 

Air-popped popcorn is one of the healthiest snacks around, full of fiber and low in calories. 

"But the minute you soup it up, with sugar, with salt, with cheese, that's when you run into a problem and you take a healthy snack and you render it unhealthy," said Tod Marks with Consumer Reports. 

White turkey and chicken meat are some of the best sources of low-fat protein, but if it's bought packaged, watch for added sodium. Just two ounces of Oscar Mayer Oven Roasted Turkey breast has 510 milligrams -- 21 percent of the daily limit. 

Low-fat yogurt is another healthful food, but look out if it's topped with chocolate balls or cookie crumbles.

"Yogurt is incredibly healthy but when you start adding in granola that's high in sugar, things like that, you really create a problem," Fujioka said. 

And beware of packaged smoothies, even if they make lots of healthy claims. 

When you read the nutrition facts label you find out it actually is about 500 calories per bottle, and 34 grams of sugar," Marks said. 

In many cases, you're better off making your own smoothies, or topping your yogurt with fresh fruit. You can control the sugar. 

Fujioka said peanut butter is generally one of the good foods, but use it in moderation.

Also watch out for salad dressings. Some brands pack as much as 9 grams of sugar per serving. Experts suggest consuming no more than 2 grams per serving.

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