Many people have done it – reached for that extra handful of pretzels or indulged in one extra spoonful of fat-free peanut butter because, after all, it’s healthy, right? Americans are often tricked by the health halo put on products that seem to be healthy but really are not. When grabbing a bite to eat between classes, don’t be fooled by “healthy” snacks that really ought to be left on the shelf.

Justine Karduck, dietitian at McKinley Health Center, said students should pay attention to what they are snacking on.

“There are a lot of snack choices that don’t provide adequate nutrients out there, so students need to be smart about what they chose,” she said.

Be fooled no more by healthy snack impostors. Here are some commonly mistaken “healthy” snack foods:

Granola bars

Granola bars can be a very good snack – if students choose the right one. Some granola bars are just packaged cookies with a different label, said Rebecca Roach, food science and human nutrition teaching associate. She recommends choosing a bar with a combination of carbohydrates, some fat and protein to help stay feeling full for longer. Karduck said that the best snacks are ones that provide fiber and protein to provide satiety and energy. She recommends looking for a granola bar with at least three grams of fiber and less than 15 grams of sugar.

Pretzels and Popcorn

Although it is true that pretzels and popcorn are healthier than potato chips, they are also not the healthiest options. Roach said snacking on pretzels would likely leave students hungry because they lack the nutrients needed to stay full.

Elizabeth Polmanski, sophomore in Media, said she always thought of popcorn as a “healthy” snack, but with the added butter and salt, she realized it can get pretty unhealthy. One bag of buttered popcorn can reach up to 500 calories.

Snacking on a handful of nuts is a better way to satisfy a salty craving because they have a better balance of nutrients, Roach said.

Smoothies

A daily smoothie stop may not be as healthy as some people think. Added sugary syrup, fruit and juice can spike the calorie count of a small smoothie to as much as 1,000 calories. Homemade smoothies made with low-fat yogurt and frozen fruit are healthier and contain less sugar.

Salad

“Salads are a great thing to have with a meal or as a snack,” Roach said. “Just be careful with the things you put in it and with dressing.”

With added bacon and cheese and gobs of dressing, salads can get very caloric and unhealthy. Roach suggests cutting back on calorie-dense salad dressing by ordering it on the side, or mixing it half and half with regular or balsamic vinegar. A salad with dark green lettuce, vegetables and protein is a healthy snack option.

Fat-free or low-fat items

When the fat is taken out of a food, generally salt or sugar is added to make up for the flavor, Roach said. Sometimes, low-fat products have the same amount of calories as regular products, but people tend to eat more because they don’t feel satisfied. Eating non-low-fat foods in moderation may be healthier.

Fruit snacks and dried fruit

Since elementary school, parents have pushed for fruit snacks as a healthy snack for kids. However, fruit snacks are mostly sugar and lack proper nutrients, Roach said. Students should eat dried fruit in moderation because they are very dense in calories, meaning there are more calories with less nutritional benefit. The best dried fruit options are raisins, apricots and dried plums, according to McKinley Health Center. Instead of dried fruit, snack on a fresh orange that is rich in Vitamin C, potassium and fiber.

It is important for students to snack throughout the day because it will keep energy levels up, fuel activities, and prevent overeating later in the day, Karduck said.

Roach said that the key to smart snacking is planning ahead and measuring small portion sizes. Some of the healthiest snacks are raw vegetables, such as carrots, dipped in salsa or hummus, or a banana with peanut butter.

Every student should indulge every once in a while, as long as they know when they are indulging. Why chomp on a salad when you could be enjoying a Big Mac for fewer calories?