They can trick you into thinking they are a healthy choice because they're thin, but each wrap is often big enough for two people! Depending on its size, a wrap alone can bring 300 calories to the table. Also, wraps tend to be made with refined grains, instead of the dietary fiber you need. Don't be deceived by colorful choices like green spinach wraps. One look at the ingredients list and you'll probably find spinach listed all the way at the bottom, meaning the amount of spinach you're actually eating is negligible.
2. Veggie Burgers
They seem like a super food because "veggie" is in the name, right? Veggie burgers can be a healthy option when they're made with mostly vegetables. The problem is that many frozen and prepared varieties contain more fillers, like yeast and corn starch, than actual veggies. Your best bet is to look at the ingredients list and make sure the first item is a vegetable. Each patty should be no more than 150 calories and have 7 grams of protein. Any veggie patty with more than 10 grams of protein is likely made with more wheat gluten and soy protein than actual veggies.
Couscous tends to have a healthy reputation because it's popular among vegetarians. But be careful. Its main ingredient is semolina flour, just like plain white pasta. So if you think you're eating healthy — think again! You might as well order your favorite fettuccine dish! For only one-third of a cup, couscous will set you back 230 calories! Opt for whole-wheat couscous or quinoa instead.
4. Gluten-Free Bread
Just because it's gluten-free doesn't mean it's healthy. Gluten-free products are intended for those who are intolerant to whole grains like wheat, and they're typically filled with sugar, sodium, and refined grains to make them taste better. Without whole grains , gluten-free bread is missing key nutrients like naturally-occurring fiber and B vitamins. For healthy gluten-free foods, look for products that list a whole grain, like brown rice flour, as the first ingredient.
5. Taco Salad
When you're at a Mexican restaurant, taco salad usually seems like a healthy choice on the menu. It may be the healthiest option, but it can still sabotage your diet. These salads are generally served in a tortilla shell that's been deep fried. They're typically loaded with ground beef, sour cream, and guacamole — all high-calorie, high-fat items. Remember, just because it has some lettuce and the word salad in its name doesn't make it healthy. Also, beware of salad dressings. When your salad comes drenched in dressing, you're defeating the purpose of eating its healthful ingredients. Most dressings are nearly 100% fat, so always order it on the side and stick to a tablespoon or less.