I'm a dietitian — beware these 4 sneaky 'health halo' foods

Courtney Smith, a registered dietitian, diabetes specialist, and founder of the Keys to Nutrition, warns of "health halos" — foods that are marketed as healthy but hide harmful ingredients. Smith tells The Post that the deception lies in the packaging and promotion of these foodstuffs.

"A lot of terms and descriptions that are present on the front packaging might make a product seem health-promoting, but don't be fooled!" she says. "I tell my clients to flip to the nutrition facts label on the back where the information is more regulated."

Interestingly, several foods perceived as indulgent are better for us than items marketed as beneficial. Among the good-for-you guilty pleasures? Potatoes, eggs, butter, whole milk, nuts and fatty fish.

And then there are the "health halos" — Smith shares four you need to know before you hit the grocery store.

Granola/granola bars  

Smith tells The Post, "Granola may seem like a healthy cereal option, but it contains a great deal of added sugar, which is used to form the clumps."

She recommends eating calorically dense granola as a topping rather than by the bowlful.

For similar reasons, Smith reports that granola bars should be used as a last resort. "Granola bars can be used as a lightweight snack if you are working out and need quick, easy-to-eat calories but they should really only be used as a backup if you miss a meal or don't have any other options," she says. "For a nutrient-dense snack, I typically recommend a fruit or vegetable with a healthy fat or protein source."

Smith suggests grabbing apples with peanut butter, hummus with carrots, cottage cheese with pineapple, or Greek yogurt with berries.

Trail mix

Trail mix might seem like a healthy snack, but Smith cautions against gorging on GORP (granola, oats, raisins and peanuts).

"Trail mix has a history of good intentions, but many of the trail mixes sold commercially contain candy, chocolate, sweetened nuts, or a great deal of dried fruit, so the serving size is much less than we'd want to consume," she says. "Trail mix is very energy-dense and is meant for the trail when you're hiking and do not have access to refrigeration." 

Reduced-fat peanut butter 

While peanut butter often gets a bad rap in the press, Smith praises the merits of going full-fat.

"Peanuts are naturally high in heart-healthy fat! To make the peanut butter 'reduced fat,' the manufacturers dilute the product by adding fillers," she explains. "The fat content is typically reduced by a couple of grams while the sugar content and ingredient list increase."

Smith tells The Post that various nut butters contain different vitamins and minerals, and switching it up between peanut, almond, cashew, and sunflower is a surefire way to reap the rewards of each.

Vitamin and fat-burning energy drinks

Smith cautions, "Unless you are deficient in a B vitamin such as B12, consuming B vitamins in an energy drink is not going to give you more energy. Any food product claiming to 'burn fat' on the label is a red flag, period."

For those looking to boost their metabolism and fat-burning potential, Smith recommends strength training and a solid sleep schedule. "Try incorporating strength training exercises twice per week to increase your muscle mass, which will increase your metabolism," she says. "Getting adequate sleep — about eight hours per night — is the best way to increase your energy levels and regulate hunger, as a lack of sleep is considered a stress on the body and can increase appetite."