Video: Do you know the difference between a snack and a treat? By Mayo Clinic Staff Share Facebook Twitter Print details It's known as the "health halo": When foods are marketed as healthy, many tend to eat them as though they are, regardless of their actual nutrition. When you eat more because you think a snack is virtuous, that packs on the pounds despite your best intentions. See how these common snack foods present themselves as healthier than they are. Then learn which wholesome ingredients you can swap in to get more out of every bite. Show transcript Do you know the difference between a snack and a treat? Be on the lookout for treats in disguise. Jumbo muffins. With 400-plus calories and add-ins like chocolate chips, they're mega-treats. Bake small whole-grain muffins instead. Store in the freezer to grab and go. Granola bars. Most are like cookies, high in sugar and empty calories. Make some trail mix instead. Have a handful of nuts and dried fruit for lasting energy. Organic fruit snacks. They're gummy candies in disguise, with most calories from sugar. Reach for dried fruit instead. Choose varieties with no added sugar such as raisins or dried plums. Veggie chips. They're still chips, with lots of sodium and not a lot of nutrients. Opt for real veggies. Get your crunch from carrot sticks, bell pepper strips or sugar snap peas. Bottled smoothies. You get all the sugar and not much fiber. Put your blender to work. Add fiber-rich fresh or frozen fruit and plain yogurt for protein. Energy bars. Most match the calories in a chocolate bar and contain an entire day's worth of sugar. Refuel with a banana and peanut butter. They're natural sources of carbs, protein, fiber and healthy fats. Guidance from the registered dietitian nutritionists and wellness coaches at the Mayo Clinic Healthy Living Program. Get more healthy action tips delivered daily when you download the Mayo Clinic app. Show references Reduced-fat blueberry muffin. Dunkin Donuts product nutrition information. https://www.dunkindonuts.com/dunkindonuts/en/menu/food/bakery/muffins/muffins.html?DRP_FLAVOR=Reduced+Fat+Blueberry. Accessed Sept. 29, 2016. Nature Valley Oats 'n Honey granola bars nutrition facts. http://www.generalmills.com/~/media/Images/Brands/Nutritional_Images/Nature_Valley/Crunchy_Bars/NV_Granola_Bar_Oat_%20and_Honey.ashx. Accessed Sept. 29, 2016. Quaker Chewy granola bars nutrition information. http://www.quakeroats.com/products/oat-snacks/chewy-granola/chocolate-chip.aspx. Accessed July 3, 2017. Horizon Bunch o' Berries Fruit Snacks nutrition facts. https://www.horizon.com/products/snacks/bunch-o-berries-fruit-snacks. Accessed Sept. 29, 2016. USDA National Nutrient Database for Standard Reference, Release 28. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Sept. 29, 2016. Bolthouse Farms Amazing Mango Smoothie nutrition information. http://www.bolthouse.com/product/amazingmango/nutrition. Accessed Sept. 29, 2016. Clif Bar nutrition facts. http://www.clifbar.com/products/clif-bar/clifbar/apricot#nutrition. Accessed Sept. 29, 2016. Snickers Bar nutrition information. http://www.snickers.com/Nutritional-Info. Accessed Sept. 29, 2016. VID-20305586