Soup may be the ultimate comfort food. It’s warm, it’s nourishing, and you don’t even have to chew it. No wonder Mom made it whenever you were sad, cold, or just plain under the weather.

But here’s a dirty little secret: A lot of soups out there aren’t comfort food at all. They’re discomfort food. That’s because they can make for a lot of discomfort every time you step on the scale, test your blood pressure, or try to squeeze into last year’s swimsuit. Everybody likes a nice, rich broth, but some soups are the Donald Trumps of food: too rich, too thick, and ultimately, full of nonsense. (And like the Donald, some are pretty darn salty, too!)

So whether you’re watching your weight, your blood pressure, or just your general health, take a second look at what’s in your bowl. Here’s how to spot a bad bisque, quick!

Read more: 9 Soups That Make You Fat

How much time did you spend in your car last week? Ten hours? Fifteen maybe? Wow, that sounds like a lot. But it’s still probably an underestimate: As it turns out, the average American now spends 21 hours per week stuck inside a mobile metal box.

No wonder the drive-thru is so appealing. All those hours spent in traffic leaves scarcely any time to sit and eat. Add to that the stress of daily life and the desire to feel like you’re accomplishing something while you drive, and you’ve got a pretty good case for turning the center console into a dining table.

But that convenience comes at a cost. A 15-year study published in the British journal Lancet found that those who ate fast food two or more times per week gained an average of 10 more pounds than those who ate fast food less than once a week. But it doesn’t have to be this way. In my latest book, The Eat This, Not That! No-Diet Diet, I teach you how to navigate fast-food menus and make sure the meal coming at you through your car window won’t necessitate a loosening of your seatbelt. The first step: Avoid the 5 foods on this list.

Read more: 5 Worst Drive-Thru Foods

It’s one of the greatest marketing tricks in the history of beverages: Turning a can of obesity-inducing sugar water into the coolest product in the supermarket. Here’s how it’s done.

1. Give your can of sugar water a hip-sounding name, like Monster, Rockstar, or Amp.

2. Promise that the product will do something exciting to your body, like boosting your energy and alertness, so you, too, can be a rock star—or at least stay up as late as one.

Read more: Are Energy Drinks Dangerous to Your Health?

You’ve been watching what you eat, and yet the pounds refuse to budge. These secret diet saboteurs may be to blame.

You know how some sneakers are specifically engineered for workouts and others, it turns out, are suited for nothing more than making fashion statements? Well, foods are like that too. Some are dressed up to look like they’re good for you when in fact they’re anything but. When you’re trying to eat well, it can be maddening when unhealthful impostors—filled with sugar, fat, and sodium—undo your good work. Here’s how to spot and stop seven of them.

Read more: 7 secretly (and shockingly) unhealthy foods

When pizza was first invented, back in some long forgotten Italian village, it was a nearly perfect slice of nutrition: A thin crust of carbohydrates for energy, slathered with tomato sauce for vitamins and minerals, and topped with calcium-rich, protein-boosting mozzarella. It was like a food pyramid in pie form!

Read more: 7 Worst Pizzas in America

I met an old college buddy for brunch at a local coffeehouse recently. “You’re the nutrition guy, so I gotta be careful what I eat!” he teased, and ordered a totally healthy egg-white omelet. But then he ordered a coffee drink to go with it—some kind of whipped mocha frappe concoction—and all his nutritional hard work went right out the window. I didn’t want to ruin his appetite, so I held my tongue. But my buddy made a classic mistake: He was watching what he ate, but not what he drank. The damage: more than 400 additional calories, slurped from a paper cup.

Read more here: Unhealthiest Coffee Drinks in America

Think of your all-time favorite rock song: Hey Jude, London Calling, Smells Like Teen Spirit, whatever. Now imagine that the next time you crank it up, all the guitar riffs will be replaced by violins. Kinda weak, right?

Well that’s akin to what happens when you turn a fruit into fruit juice: You still have the flavor, but you don’t have the grit, the substance, the power. Even the very best fruit juice isn’t as nutritious as the fruit it originally came from, because the fiber that makes a piece of fruit so filling has been stripped away: Instead of filling your belly like an apple or an orange, juice just passes through your gastrointestinal tract like a little stream of sugar. It’s like listening to “Hey Jude” without the “Na-na-na na” part at the end. The sweet melody is intact, but the soul is lost. So as a rule, always choose the original version (that would be the fruit) over the Muzak version (that would be the juice).

Read more here: Unhealthiest Juices in America

Coming soon to chain restaurants nationwide: Calorie counts on chain restaurant menus and menu boards. To us at Eat This, Not That!, this particular provision couldn’t have come soon enough. Case in point: Any of the menu items listed below.

The truth is that it can be nearly impossible to distinguish between a healthy menu choice, and a menu choice that sounds healthy but will actually add hundreds of extra and unnecessary calories to your diet—and potentially saddle you with an extra pound or two every month. You may care about your health and try your hardest to eat conscientiously, but when restaurants offer salads that exceed 1,500 calories and seemingly harmless seafood dishes flirt with 2,000 calories, all that hard work goes to waste—and to your waistline. In researching our newest book, Drink This, Not That!, we discovered the 6 worst “healthy” food offenders. Make the smart swaps listed below, though, and you can lose a few pounds every week—effortlessly—and without ever dieting again.

Read more here: The Worst ‘Healthy’ Foods In America