Today I want to give you the lowdown on some foods that are not as healthy as you think.

I’ve participated in a fitness program last year (and am re-starting again in a few days!), and it’s a real eye-opener. I’m learning so much about food, and it’s amazing how many misconceptions there are about what is healthy.

Between conflicting info on the internet, outdated beliefs that scientists have debunked, and clever marketing and labelling techniques, it’s easy to think foods are healthy when they’re anything but.

Of course, I’m not an expert, which is why everything I’m sharing with you is backed by evidence. I think it’s really important that we feed our families nutritious foods and help our kids establish healthy habits from an early age, so here’s a look at 6 surprising foods that are not as healthy as you think – along with some better alternatives.

1. Juice

You’d be forgiven for thinking fruit juice is healthy. After all, what’s healthier than fruit?

Unfortunately, most of the fruit juice on the market doesn’t even have any actual fruit in it – it’s really just chemicals that taste like fruit added to sugar water.

But even when you juice your own fruit, it’s still nowhere near as good for you as eating the whole fruit. That’s because juicing removes the good stuff, like fibre. And most of the nutrients in fruit are bound to the fibre. Take all that away, and you’re just left with sugar.

Try instead: Eat the whole fruit so your body gets all that nutritious goodness, and wash it down with a glass of water if you’re thirsty.

2. Margarine

When I was young, I remember when everyone started making a big deal about how awful butter was because of its fat content and began turning to margarine instead.

But now we know that the trans fats in margarine are significantly worse for you than anything you’d find in butter. In fact, studies have shown that people who replace butter with margarine have a higher likelihood of dying from heart disease, which means the margarine craze may have made people’s health even worse.

Try instead: It turns out real, grass-fed butter, in moderation, isn’t quite so bad for you after all. Olive oil also works well in a lot of dishes that call for butter.

3. Cereal bars

Yes, they’re convenient, and they seem a lot healthier than candy bars, but if you take a closer look at the label, you’ll find they’re not nearly as smart as they seem.

Most are packed with sugar, refined grains and artificial chemicals. Some may be “enriched” with vitamins, but they come with so many other bad-for-you ingredients that it’s still a net loss. Remember, truly healthy foods don’t need ingredients lists.

Try instead: Make your own cereal bars with organic oats, honey, and the nuts and seeds of your choice. You could also make trail mix (it’s faster!) for grab-and-go snacks. For a healthy, store-bought option, opt for my personal favourite, YES! nut bars. They’re low in sugar, high in protein and fibre, and delicious!

4. Skimmed milk

Like margarine, skimmed milk came into prominence during the anti-fat movement of yesteryear, but now we know that fat isn’t the enemy. In fact, full-fat dairy products might even help you maintain a healthy weight, studies show.

And whole milk is better for your kids, too. Studies show those who drink it have higher levels of vitamin D than their peers drinking lower-fat milk. It’s believed the fat in milk helps kids’ bodies better absorb this very important vitamin. Plus, it’s a great source of calcium.

Try instead: Go for organic whole milk or consider plant-based alternatives like coconut or oat milk.

5. Low-fat and fat-free foods

When you’re shopping, it may be tempting to grab the foods that say “low-fat” or “fat-free” on the label. However, the idea that saturated fat is bad for you has been thoroughly debunked.

All those packaged foods that have the fat removed tend to add a ton of sugar to make up for the lost flavour. As you can guess, all that sugar adds up quickly and can seriously compromise your health.

Try instead: Stick to real, whole foods and it’s hard to go wrong. Fat isn’t the enemy, and it helps curb hunger.

6. Processed vegan meats

Yep, red meat really isn’t that good for you. But don’t run out and replace your meat with packaged vegan meats just yet.

Many mock meats are highly processed, factory-engineered “foods” that are nutritionally devoid at best and potentially toxic at worst. Avoid vegan burgers, bacon, deli meats, and the like.

Try instead: Learn how to make your own plant-based burgers with real food ingredients like beans or mushrooms for a truly healthy swap. I have a drool-worth recipe for a vegetable burger which is always a hit with the family!

There are many more foods that are not as healthy as you think, so be sure to take a closer look at foods you buy regularly, especially if they’re packaged, to make sure they are truly the good choices they seem.