Shocking Food Autopsies: Your Favorite "Healthy" Foods, Exposed!

Your new sushi order: Two salmon and yellowtail hand rolls made with 1 1/2 oz. fish each, pea sprouts, julienned carrots, sliced green onion, and 2 sheets seaweed; tuna roll made with 1/3 cup brown Japanese rice, 2 oz. tuna, 1/4 avocado, cucumber, and seaweed sheets; a green salad with edamame, peppers, and a light ponzu dressing.

Total: 405 calories. You saved 235 calories—and got more fiber, protein, and healthy fats.

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Food Autopsy #2: The "Healthy" Spinach Wrap

The breakdown: A friend often picks up a spinach wrap, thinking it's better than a sandwich: The tortilla's thinner than bread—plus, it's got some spinach, right? Think again. When I took a closer look, the only greenery in her tortilla was spinach powder. It was essentially colored white bread with artificial flavors. What's more, it had nearly as many calories as three slices of bread—and that's before I looked at what was inside the wrap. Her meal: 830 calories!

What to eat instead: Rather than put carbs or protein at the center of your meal, flip it and make veggies the focus of your soup and salad. (I call this my Flip-It Method.) Then add lean protein, a touch of healthy fat, and a serving of complex carbs. You'll get more food and all the stuff you crave.