You could be under the impression that you are eating healthfully, and you very well could be, but the truth is if you are overdoing it on even the most nutritious of foods you could still wind up not hitting your particular weight goals. Now, I'm a believer that if you are a regularly active person you can get away with eating certain things sans guilt (I'm not going to lie...I've been know to down my fair share of Ben & Jerry's Phish Foods pints!) and when you are putting in some serious miles you have to in order to just maintain your weight; but even then it's smart to stick to an overall healthy diet to fuel your body properly. Yet many people are looking to lose weight, or at least maintain, and there are some foods that could end up packing in loads more calories than you may think. They have merited a reputation as being diet staples but upon closer examination many people would be shocked at their nutritional stats.

1) Assuming a just because the word salad is there it is the healthiest choice. Did you know it is not uncommon for many of the salads comprising a restaurant's menu are over 1,000 calories? Think of some of the choices at Outback or The Cheesecake Factory; and even at McDonald's if you were to order some of the salad options you could wind up eating more fat and calories than if you had ordered a regular hamburger. The truth is, yes lettuce and vegetables are naturally low in calories but when you take into account the extras and salad dressing that is where you get these astronomical figures. Things like cheese, croutons, almonds, and even bacon is where a salad turns into a dieter's disaster. Just be aware of what is on your order; opt for extra veggies like tomatoes, cucumbers, and carrots and get leaner protein sources like grilled chicken or eggs, and then ask for your dressing on the side so that you can control just how much gets put on.

2) Think twice before chugging that smoothie. Yes, fruit is very healthy for us and we should look for ways to sneak it into our diets; but when they are blended up into a drink they are going to usually pack in a lot more calories and sugar that you may think. A regular Orange Dream Machine at Jamba Juice is going to come in at 520 calories and if you were to go with the regular Peanut Butter Moo'd you'd get 840 calories! Another thing with drinking your calories is that your stomach doesn't register liquids the same way it does actual food so you won't be as full after drinking these and will generally wind up eating the same amount later at your meals as you would regardless of if you had drunk that smoothie. Now smoothies do have their place, and if you are in a hurry and need an on the go breakfast you can make them healthier on your own. Pick some of your favorite fruits, add some low fat yogurt, and you can even pack in some ice to 'bulk' it up.

3) Guiltlessly downing that dried fruit. Now here we again come to what seems like an excellent way to pack in some fruits for the day; but the problem here is that one great thing about fruits is that they contain both water and fiber that fills us up. When you dehydrate them the water is lost and the sugar that they contain then is more concentrated; so while dried fruit does still offer some key nutrients you will wind up eating more calories for a smaller serving size. Now, just for comparison if you were to eat one cup of grapes that would come in at around 60 calories; but should you instead eat a cup of raisins you would then be eating just over 490 calories...that's a big difference. You will feel much fuller and then naturally eat less when you go for real fruit.

4) Think again about granola. How many of us think of granola as an all around healthy food? Many people do, and it is delicious and it does offer its own benefits like vitamins, antioxidants, and fiber; but that is when it is made a certain way. Today it usually will come coated in extra sugar and that makes it quite calorie dense. A typical serving of granola is only 1/2 a cup (and if you are like me that is a pretty paltry amount!) and the more basic varieties will be about 200 calories for that serving. If you then add in dried fruit, nuts, and even chocolate goodies you are going to get higher stats. Granola is delicious and it can be good in moderation if you seek out a brand that doesn't go overboard with all the processed oils and sugars...just look at the nutritional stats and the ingredients list.

5) Going nuts on nuts. Yes, nuts are actually considered a 'healthy' fat; the majority of their fat content comes from heart healthy fats that promote good cholesterol levels and are of the unsaturated variety. Still, that doesn't take away from the fact that they are high in calories and it is then your portion size that you need to be conscious of. Just one ounce of almonds, which works out to be about 24 of the little guys, is 170 calories and that can add up fast. So just make sure you don't go nut wild and you can get the benefits of a healthy heart without negating that with an expanded waist line.

It's possible to incorporate all of your favorite foods into a healthy diet and the key is just balance and moderation. If you are informed of what you're putting into your mouth you can make the best decision based on your own fitness and health goals. There are so many food myths and crazy misconceptions that it's a shame many people feel utterly asea about what may or may not be good for them. Be sure to check out some of the best foods to keep you energized and come back later for more food related news. Until then I hope your workouts are going great, you're refueling right, and if you're busting that sweat don't feel bad if you do indulge in a treat or two! :)