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Many of us have pledged to pay more attention to what we eat. Adding extra servings of fresh fruits, vegetables, and whole grains to our diets are positive steps. Making good decisions, however, can be tricky once we venture out of the produce department.

“Statements such as ‘all-natural,’ ‘naturally sweetened,’ and ‘gluten-free’ can be misleading,” says Josie Raum MS, RD, CSWOM, a registered dietitian at Cooper University Health Care. “To really understand what is in your food, the nutrition label and ingredient list are the best places to see if your choices are as healthy as you think.”

Raum says too much sugar can be a problem. There are a few red flags to look out for regarding sugar content in foods and drinks, processed and refined grains, and gluten-free options.

Here’s a list of 13 foods that may undermine a healthy diet:

Flavored Instant Oatmeal. Single-serving packets contain processed oats and added sugar. These oats may lead to you feel less full and satisfied than you may have hoped. A better choice is oats sold in cardboard containers. You can boost the flavor of these oats with spices such as nutmeg or cinnamon. Adding fresh or frozen fruit can increase fiber and deliver more nutrition than the prepackaged instant oatmeal options. Steel-cut oats are even healthier. They provide long-lasting energy and promote weight loss. Try making your own overnight oats with a combination of regular and steel-cut oats, fresh fruit, spices, unsweetened nut milk, and chia seeds.

Granola. Granola can be a great way to increase your intake of fiber and healthy fats, and help create a filling meal. However, it is important to look at the nutrition label for the serving size and the calories per serving. Granola’s serving size is usually just 1/4 to 1/3 cup, which can be anywhere from 150-200 calories. If you are not measuring this out, you may be taking in too many calories. A better choice is brands with a fiber content of 10-15% daily value (DV) and less than 12 grams of sugar. Don’t forget to check the serving size so you can portion it out.

Protein Bars. Protein bars can be great to have on hand as a meal on the go, but they shouldn’t be used as snacks. They can also be loaded with sugar, or with sugar alcohols that can cause bloating and GI distress. Many protein bars are no better than your average candy bar. A better choice is a bar that has a short list of ingredients that you might find in your kitchen, such as unsweetened dried fruit, eggs, nuts, seeds, and coconut oil. Try for less than 12 grams of sugar and a fat content of 5% or less of the DV.

Gluten-Free Products. Gluten-free products are popular, with people choosing them even if they do not have gluten sensitivity. But just because something says gluten free, it does not mean that it is healthy.

“French fries are gluten free, but that doesn’t mean you should eat them daily,” Raum says. “Manufacturers have to replace the gluten with other starchy ingredients to make the products hold together.” Those ingredients include refined grains, which lack fiber, such as potato, tapioca, cornstarch, and rice flour. A better choice if you prefer to choose gluten-free products is to select those that contain healthful fiber such as quinoa, chia, brown or wild rice, sorghum, and oats.

Juice. Processed fruit and vegetable juices seem like healthy options, but fiber, the most nutritious component of fruit, is removed during processing. Additionally, the average store-bought fruit juice can have as much as 30 grams of sugar – the equivalent of 7.5 teaspoons of sugar – per serving. It’s the same amount of sugar as an 8-ounce soda. A better choice is water, fresh-squeezed juice, or unsweetened tea.

Low-Fat Salad Dressing. Fat is not bad as long as you choose healthy versions, such as those made with avocado, flaxseed, nuts, and olives. When fat is removed from a food product, it is often replaced with sugar, salt, high-fructose corn syrup, or other ingredients to improve the flavor. A better choice is making your own dressing with apple cider vinegar, olive oil, and fresh herbs and spices.

Packaged Deli Turkey. Leftover roast turkey straight from the bird is great, but the version you get at the deli counter is usually full of sodium and preservatives. The same is true for other deli meats. A better choice is turkey breast carved off the bone to limit the processing of the meat. To tell if prepackaged options are high in sodium, use the percent daily value (%DV) information on the Nutrition Facts label. A low-sodium choice is 5% or less, while a high sodium choice will be 20% or more.

Ready-Made Smoothies. Many smoothies contain juice that doesn’t provide fiber and may include added sugar. A better choice is a smoothie made at home using fresh fruit, milk or unsweetened nut milk, kale or spinach, chia seeds, and peanut butter.

Caesar Salads. Caesar salad is one of the worst offenders masquerading as healthy. The dressing is high in calories and fat and the extra parmesan cheese and croutons add even more calories to what you thought was a healthy option. A better choice is a salad made from a variety of greens that provide great nutrition. Spring mix or spinach salads contain more nutrition than romaine or iceberg options. Increase the bulk of the salad with a variety of veggies or fruit and try a vinaigrette dressing to keep calories low.

Sports Drinks. “Many sports drinks are not much more than Kool-Aid with better packaging,” Raum says. “They contain mostly sugar, water, and artificial flavor and coloring. There are healthier options for replacing the electrolytes they offer.” A better choice is water, but if you need added flavor consider infusing your water with fresh fruit.

Trail Mix. Trail mix first became popular because it was a portable, lightweight, and calorie-dense snack that gave active people the energy they needed to sustain themselves. It contained primarily nuts, seeds, and dried fruit. The once-healthy snack has gradually morphed into a candy grab bag, with added high-calorie ingredients such as sweetened dried fruits and chocolate, or yogurt-coated ingredients. Better choices include nut and seed mixes with no candy or “yogurt” coating, sweetened fruit, added oils, or sweeteners. You can make your own mix with your favorite nuts and seeds, goji berries, unsweetened coconut flakes, and a sprinkling of unsweetened dried fruit. If store bought, always read the label for the calories in a serving size.

Veggie Spreads and Dips. A dip that includes spinach, artichokes, or cucumbers may not be a healthy choice. These dips also usually include sour cream, cream cheese, or mayonnaise, which are high in saturated fats with little nutritional value. A better choice is hummus and other bean dips, cashew cheese, yogurt based dips like tzatziki and basil pesto.

“Yogurt” Covered Items. Look closely at the package, and you will see that yogurt-covered raisins and pretzels don’t actually contain yogurt. Instead, you will find sugar, partially hydrogenated palm kernel oil, nonfat milk powder, yogurt powder, whey, titanium dioxide, soy lecithin, vanilla, confectioner’s glaze, corn syrup, dextrin, and maltodextrin. A better choice is plain, unsweetened dried fruit or pretzels dipped in plain yogurt.

If you want to ensure that you are making healthy choices for yourself and your family, it’s important to put on your detective hat. Ignore the prominent claims on the front of the package and flip it over to check the ingredient and nutrition labels.

Source: Cooper Health