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If your goal is to not only build muscle and lose fat but to just be healthy, take a good look at your diet. Some of the foods that you think are healthy may be hurting you. Here are five foods that you likely label as healthy or a light snack but in fact are harmful to your body:

1.Breakfast cereal. Many people buy cereal based on a “trusted” brand or labels that can be misleading. The truth is that cereal can contain processed ingredients and tons of sugar that is harmful to you from the inside out. Cereal can be good for you but check out the label first – avoid anything processed or with more than 6 grams of sugar per serving.

2.Granola bars. A quick and healthy snack or a hinder to your weight loss regime? Granola bars may seem healthy since they contain oats and nuts but taking a second look how many calories are in them may shock you. Some bars contain high amounts of sugar or corn syrup making them a poor diet choice. Grab a piece of fruit and cheese instead.

3.Fruit Juice. Even juice that is labelled 100% pure fruit juice has added sugar such as fructose. Hydrating yourself or your kids with juice may seem like a good idea but it can backfire. Too much sugar causes inflammation in the body which leads to disease, high blood pressure and obesity. Stick to water or mix half water and half juice to dilute your drink.

4.Rice cakes. They may be enticing due to the low amount of calories but their nutritional value is next to nothing. Rice cakes usually contain additives and lots of salt. Even those that are whole grain usually do not contain germ which is the most nutritious part of the whole grain kernal. Stick to a piece of unprocessed whole wheat toast with peanut butter for a more fulfilling and healthier snack.

Be a smart eater and you can eat more of what you want and less of the foods that allure you into thinking that they are actually healthy. Avoid labels that say “fat free”, “low calorie” or “sweetened without sugar ” as these foods will usually do you more harm than good.