"Counting calories and reading food labels can be tedious, however it's imperative to have a basic knowledge of which commonly eaten foods are high or low in calories in order to achieve weight loss goals," says New York Nutritionist Theresa Davis, M.S., R.D., "Although all foods consumed in moderation can fit in a healthy diet, there are some 'sneaky snacks' that many of my clients perceive to be healthy, but are surprisingly high in fat and calories."

Read on as we exposes the frauds that might be sabotaging your success, while also offering some satisfying replacements. The only thing you'll end up missing is a few pounds!

Raisin' Gain: Be wary of raisins and dried fruit. Dried fruit is high in nutrients and fiber but this food should be used as a garnish, not consumed by the handful. At 260 calories per half cup, it's easy to see how this snack can contribute to an expanding waistline! 1/2 cup= 260 calories

Put The "No" In Granola: Granola, mueslix or "crunch" cereals are not necessarily great for weight loss. Think that cereal and skim milk always equates to a healthy, low calorie breakfast? Think again! At about 200 calories per 1/2 cup, high calorie cereals such as granolas, mueslix, and "crunches cereals" such as Raisin Bran Crunch can easily add up to as much as 800 calories per bowl!

Unhappy Trails: Trail mix, a combination of various dried fruits, nuts, and seeds is portable, non-perishable and a concentrated source of energy at 250 calories per half cup. It's the perfect snack to take along when burning lots of calories on intense outdoor expeditions such as long hikes or cross country skiing -- not while quietly sitting at your computer!

Not A Smooth Move: Smoothies are delicious and nutritious -- but this tasty drink is more like a meal than a snack. Some store bought smoothies exceed 500 calories per serving!

Too Much Juice: Can't understand why you're not losing weight? At 240 calories per container, that pint of OJ you have in the morning may be what's hindering your efforts!

Care for Carob: Carob may have the reputation as the healthy alternative to chocolate, but don't be fooled -- the fat and calorie content of carob is usually identical to chocolate.

Muffin Puffin': Although loaded with wholesome-sounding ingredients like bran, apples and oats, muffins have taken on the false role of a health food -- in reality muffins are no different than having a piece of cake! Plus, the average muffin contains about 300 calories.

Under Cover: Love those yogurt covered raisins and pretzels? Yogurt raisins are no more a diet food than their chocolate covered cousin at 350 calories per half cup.

Wake Up and Smell the Coffee: Every weight loss plan that you can think of lists coffee as a "free" food, doesn't it? Well, yes -- BLACK coffee is calorie free -- but the fancy, lattes, cappuccinos, coolattas and frapuccinos are far from calorie free -- some exceeding 300 calories per serving!

Hold The Cheese, Please: Think you're being virtuous by limiting yourself to 3 wheat crackers with cheese for your party snack? Think again -- this seemingly small snack can pack a whopping 400 calories!

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