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Spinach Wraps & Pasta: Spinach wraps and pastas definitely add a decorative flair to your meal, but that's about it. The actual amount of spinach in these green tortillas and noodles is trivial compared with what you would get if you added your own spinach leaves to your wrap or pasta dish.

This super green is added more for color than for nutrition, and most often, the flour used to make the pasta or wrap isn't whole grain, either. Spruce up your spinach: Add fresh spinach leaves to your pasta dish or wrap if you want to benefit from the B vitamins, fiber, iron and calcium found in spinach. Choose whole-grain (not spinach) pastas and wraps for your meals instead.

Broccoli and Cheddar Soup: It may boast the super food "broccoli" in its name, but this creamy concoction is usually less than soup-er for you. Besides a load of full-fat cheddar cheese, what you won't see is all the melted butter and cream this soup contains.

All three of these ingredients are high in unhealthy saturated fats. And just because broccoli is in the name doesn't mean you're getting a serving of vegetables when you slurp down this soup. Slim down your soup: Order a cup instead of a bowl, or make it at home using healthier substitutions like evaporated skim milk and less cheese. Don't forget to add a real serving or two of vegetables to your meal; this soup alone won't help you meet your daily quota.

Veggie Chips: Veggie chips seem like they would be a much smarter choice than regular potato chips, but it turns out most brands are about equal in calories, fat and nutrients to regular old chips. Consumer Reports states that the main ingredient for almost all veggie chips are potatoes, merely supplemented with vegetable powder or puree. Veggie chips only contain about 10 fewer calories per serving than your average potato chips. Chuck the chips: Snack on fresh, crunchy veggies for fewer calories and more nutrients than veggie chips.

Muffins: Muffins may look like the perfect breakfast or snack, but in most cases, they're little more than a small cake (i.e. dessert). Not only do they resemble small planets in size, but they are also loaded with calories, unhealthy fats, refined flour and added sugars.

Bran muffins can trick you into thinking they are healthful because the word "bran" is in the name, but these monsters can contain 500 calories or more and very little else in the way of nutrition! Blueberry muffins (or other fruity varieties) contain a fraction of a serving of real fruit. Muzzle the muffin top: Share these goodies with a friend and watch your portion sizes. If fruit is what you want, avoid it when it comes in muffin form. You can also make muffins at home (see recipes below) and use healthier ingredients to make them more nutritious.

Cranberry-Blueberry Bran Muffins
Makes 24 muffins

2 cups flour
1/3 cup unsweetened apple sauce
1/3 cup vegetable oil
3 egg whites
2 tsp baking powder
2 tsp baking soda
1 tsp salt
2 cups skim milk
2 cups natural bran
6 tbsp molasses
1 tsp vanilla
1 1/2 cups frozen blueberries
1 1/2 cups frozen cranberries
1 tsp agave nectar

Mix dry ingredients together, and set aside. Mix milk and bran and set aside letting soak for 5 minutes. Meanwhile, you can mix oil, apple sauce, molasses, vanilla, and egg whites together. Pour this into milk/bran mixture and stir. Add the berries, and stir. Add wet ingredients to dry ingredients and mix only to moisten. Cook for aprox. 20 mins. at 350.