Bran
Because it has been shown to reduce cholesterol in some people, anything that that has bran in it may be assumed to be a "good" food. All too often, though, a restaurant bran muffin contains little of the beneficial fiber and a load of fat. You're safer sticking with whole-wheat bread.

Granola
Unless the mixture has been specifically designed to be low in fat—nuts are a sign that it's not—granola is unlikely to be any more healthful than a sugary kid's cereal. And in some cases, it may be much worse.

Margarine
There are still plenty of restaurants that offer margarine as a more healthful alternative to butter. Don't be deceived. Both are 100 percent fat, and recent research shows that margarine may be nearly as effective at clogging arteries. Prefer very little (or none) of either one.

Bagels
A bare bagel offers a great morning start. Bagels are very low in fat and contain complex carbohydrates to keep you going. But watch out for the cream cheese! Cover both halves with a generous layer, and you've added hundreds of fat-rich calories.

Cottage cheese
This dairy product is one of the most common occupants on a "diet plate," and the low-fat variety has earned its place there. Low-fat cottage cheese is a great source of protein and calcium. But the restaurant variety is often made with whole milk—which makes it creamy—and may get nearly half its calories from fat.

Shellfish
Too many people hold a grudge against shrimp, scallops, and other shellfish because of cholesterol. Nowadays, saturated fat is recognized to be at least as important as dietary cholesterol in boosting your blood cholesterol, and shellfish are impressively low in saturated fat. Overall, they're a great choice for a high-protein, low-fat main course.