8. Turkey Sandwich

TheDailyMeal: 10 'Healthy' Foods That Are Actually Unhealthy (and How to Fix Them)

America's favorite healthy lunch sandwich, right? Well, it may not be so healthy if the deli is piling on 6 to 8 ounces of turkey plus cheese, mayonnaise, and all the fixings, says Cipullo. Instead, make it at home, use half the amount of meat, and add a slice of the good green fat, avocado.

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1. Rotisserie Ch...

Laura Cipullo, R.D., CDE, says that the skin is basically just fat, and the darker meat is higher in saturated fat — therefore it is more likely to raise cholesterol. So opt for the white meat, and please do your arteries a favor and take the skin off. If you roast at home, you can take the skin off before cooking to make it extremely healthy.

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2. Egg-White Ome...

Who thinks this is the best breakfast? Cipullo says: Think again, because an egg white alone is oddly absorbed like a sugar and therefore raises your blood sugar. If you have diabetes, egg whites may be the culprit of your morning highs. Let's say you order egg whites with vegetables from the coffee shop. Well, they are probably egg whites with chemicals and cooked on a griddle loaded with unhealthy old oil. So use real, fresh eggs in a nonstick frying pan. Use one whole egg to get a little fat and a high dose of vitamin A. Add an additional egg white for volume and an ounce of salmon to get your morning going with omega-3 fatty acids.

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3. Portobello Mu...

Vegetarian options are seemingly healthy, so you opt for the portobello mushroom burger at the burger joint. It ends up being a deep-fried, breaded portobello mushroom filled with cheese. Guess what? Cipullo says, in this case, a burger would be better, if it's made with lean beef. Don't be fooled by vegetarian meals when eating out. Many times they have excess cheese, not enough vegetables, and are loaded with saturated fats. Instead, try making your own vegetarian sandwich at home.

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4. Tuna Sandwich

Cipullo advises: If you want to eat a tuna sandwich as a daily meal, ditch the soggy white bread, the thick mayonnaise, and the mercury-laden canned albacore tuna. Instead, make it fresh in your kitchen with chunk light tuna (preferably the low-sodium version) and add fiber and antioxidants with celery and colorful peppers. Moisten with a tad of olive oil and vinegar. Serve on toasted whole-wheat bread for an extra dose of fiber. Now that's delicious and healthy!

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5. Turkey Burger

Cipullo says that everyone orders the turkey burger, thinking this is the healthier burger. In fact, the beef burger may be leaner. Know the percentage of lean meat and choose the burger with greater than 90 percent lean meat. Pair your lean burger with a whole-grain English muffin and voilà, a healthy, balanced lunch!

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6. Sweet Potato ...

Yes, sweet potato fries are high in vitamin A, but they are often no better than regular fries, says Cipullo. There is nothing unhealthy about a sweet potato; rather, it’s the fact that it is fried in some unknown vegetable oil, just like regular fries. Fried foods are associated with clogging your arteries and even cancer. Instead, make and bake your fries. Baking fries, whether sweet or not, are the best option.

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7. Grilled Chick...

Cipullo points out that what seems like a heart-healthy choice at the sandwich counter may in fact be covered in cheese and bacon while being served with french fries. Instead, make it at home, cut out the bacon, and serve with some grilled vegetables on the side.

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8. Turkey Sandwi...

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9. Soup

Cipullo says that many delis add extra cornstarch to make soups thicker and salt cubes to make them tasty. Instead, make a wholesome soup at home using a vegetable broth base, flavored with herbs and spices.

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10. Granola

Granola — it's so crunchy and healthy for active adults. Cipullo offers this advice: If you prefer the couch or have trouble with portioning, opt for a high-fiber cereal instead. Granola is healthy when it's naked, but food manufacturers dress it up with unnecessary oils, added sugars, and sometimes even candy. Don't be fooled; read the ingredients carefully to avoid these unnecessary fats and sugars. Focus on seeds, nuts, and oats, but remember this is still a calorically dense food. Portioning is key. Opt for using granola as a topping for yogurt and berries or eat it as a snack in the form of a bar.

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