3. White Bread and Refined Grains

White bread and other refined foods have been stripped of their fiber and nutrients, leading to blood sugar spikes and increased hunger (which we want to avoid). Over time, these can contribute to weight gain and insulin resistance.

4. Fried Foods

French fries and other deep-fried food are high in trans fats and should be avoided, since they can increase LDL (bad) cholesterol and lower HDL (good) cholesterol, heightening your risk of heart disease.

5. Energy Drinks

Packed with sugar and artificial ingredients, energy drinks may provide a temporary boost but come at the cost of an energy crash later. A high caffeine content links these drinks to anxiety, sleep disturbances, and an increased heart rate.

6. Pre-Made Dough and Packaged Pastries

While convenient, these are often loaded with hydrogenated oils and added sugars, which increase inflammation and heart disease risk.

7. Fried Rice

Fried rice often contains excessive amounts of oil, soy sauce, and sometimes high-sodium seasonings. “The problem with fried rice is that it can pack in a lot of calories and sodium without providing much nutritional value,” says Maggie Michalczyk, a registered dietitian nutritionist. The added fats and refined carbs can contribute to weight gain and other health concerns if consumed frequently.

Healthier Swap: Opt for steamed brown rice or cauliflower rice for a lower-calorie, fiber-rich alternative. You can sauté it lightly with vegetables and a small amount of olive oil for added flavor.

8. Sweetened Yogurt

Flavored yogurts can contain as much sugar as a dessert. While they might seem like a healthy choice, the amount of added sugars can actually comepletely negate their nutritional benefits.

9. Potato Chips and Processed Snacks

Chips and similar snacks are calorie-dense and nutrient-poor, offering little more than empty calories and high sodium content.

10. Alcoholic Beverages

Excessive alcohol consumption is linked to liver disease, cardiovascular issues, and certain cancers. Even moderate drinking can impact sleep and weight management.

Healthier Swap: Mocktails or sparkling water with a splash of citrus provide a comparable yet low-calorie alternative.

11. Flavored Instant Oatmeal

Many flavored instant oatmeals have high amounts of sugar, artificial flavorings, and preservatives that strip away the natural benefits of oats. These additives can cause a rapid spike in blood sugar levels, which gives you a quick burst of energy and then a crash. Also, the refining process usually removes a lot of the fiber and nutrients, reducing oatmeal’s heart-healthy and digestive benefits.

Healthier Swap: Opt for plain, unsweetened oats and flavor them yourself naturally. Add fresh fruits, nuts, seeds, or a drizzle of honey to give it some sweetness and nutrition without compromising your health. Overnight oats or steel-cut oats are excellent alternatives.

12. Pre-Made Smoothies

Pre-made smoothies, at least the ones found in grocery stores or cafes, often contain added sugars, syrups, and high-calorie ingredients like ice cream or sweetened yogurts to keep you hooked. While their ingredients might provide some vitamins from fruits, the sugar content can completely negate any benefits and contribute to weight gain and insulin resistance. Additionally, pre-packaged smoothies often lack the fiber found in whole fruits because it has been processed.

Healthier Swap: Make smoothies at home! Use whole fruits, unsweetened yogurt, plant-based milk as a base and incorporate leafy greens, flaxseeds, or chia seeds for added fiber. Maybe even throw in some omega-3 fatty acids. A hands-on approach allows you to control the ingredients you put in your body.

13. Vegetable Chips

Vegetable chips, whether they’re beet, sweet potato, or kale based, are often marketed as a healthier alternative to regular potato chips, but are still fried and coated in oil and artificial flavoring. These chips are just as calorie-dense and unhealthy as traditional ones, and have insane saturated fat and sodium levels. Consuming these regularly can cause weight gain and increased cholesterol levels.

Healthier Swap: Make vegetable chips at home by thinly slicing fresh vegetables, lightly tossing them with olive oil and spices, and baking them in the oven. This method keeps nutrients in-house while minimizing unhealthy fats and additives.

14. Bottled Salad Dressings

Bottled salad dressings usually have high amounts of sugar, sodium, and artificial preservatives. Thrown in with a salad, these ingredients can turn a nutritious meal into a calorie-laden one. Some dressings are full of trans fats or even low-quality vegetable oils that only serve to fill up the bottle and negatively impact your health. Even “light” or “low-fat” dressings can be problematic, as they’re often loaded with sugar to compensate for a lack of flavor.

Healthier Swap: Make your own salad dressings at home using simple ingredients. Use olive oil, balsamic vinegar, mustard, lemon juice, and herbs – even a simply salt & pepper addition can go a long way. Homemade dressings are easy to make and keep you in control of the sodium, sugar, and fat content.

15. Canned Fruit

Canned fruit can be convenient in a pinch but it is packed with added sugars to give it a longer shelf life. These additives significantly increase calorie content while reducing nutritional value. The syrup inside completely overwhelms the natural sweetness of the fruit (compare it to regular fruit and see if they taste the same), which takes over the fruit’s authentic flavor and leads to potential blood sugar spikes. Over time, consumption can lead to weight gain and increase the risk of type 2 diabetes.

Healthier Swap: If you must, choose canned fruits packed in water or 100% natural juice. Ideally though, opt for fresh or frozen fruits, which keep their full nutritional profile without needing added sugars. You’ll be able to access all the vitamins, minerals, and antioxidants without unnecessary calories.

16. Energy Bars

Energy bars are often marketed as both convenient & healthy, especially for those with an active lifestyle. However, many brands are essentially candy bars in disguise, containing high levels of added sugar, artificial flavors, and unhealthy fats. While they may provide a quick energy boost, this is often followed by a crash due to their lack of balanced nutrients. Consuming energy bars regularly can contribute to weight gain and poor metabolic health.

Healthier Swap: Look for energy bars with minimal, whole ingredients like nuts, seeds, and dried fruits. Alternatively, make a homemade energy bar recipe with oats, nut butter, and natural sweeteners like honey or dates.

17. Restaurant Soups

Restaurant soups often contain hidden ingredients that make them less healthy. Cream-based soups are typically high in saturated fats, while broth-based varieties can be loaded with sodium. Many restaurants also use flavor enhancers like monosodium glutamate (MSG), which may cause adverse reactions in sensitive individuals.

Healthier Swap: Make soups at home using fresh vegetables, lean proteins, and low-sodium broths. Blend cooked vegetables like carrots or squash to create a creamy texture without needing heavy cream.

18. Flavored Yogurt Drinks

Yogurt drinks are often promoted as a source of probiotics and calcium, but many contain as much sugar as a soft drink. Artificial flavors further tank any nutritional value, and drinking these regularly risks excess calorie intake, weight gain, and imbalanced gut health.

Healthier Swap: Go for plain, unsweetened yogurt and add fresh fruit or a drizzle of honey for sweetness. If you prefer a drinkable option, blend your yogurt with fresh fruit to create your own nutritious and naturally-flavored yogurt drink.

19. Fruit Juices with Additives

Packaged fruit juices labeled as “100% natural” or “not from concentrate” can still contain added sugars and preservatives. These additives are a double-whammy; they increase calorie content and strip away the fiber and nutrients found in whole fruits. Regular consumption can lead to blood sugar imbalances and weight gain.

Healthier Swap: Instead of packaged juices, just have some fruit – they already have natural fiber and nutrients. If you prefer juice, juice it at home without added sugars or preservatives.

20. Frozen Pizza

Frozen pizzas may be convenient, but they’re typically high in sodium, unhealthy fats, and preservatives. The toppings often include processed meats and cheeses, which further increase their calorie content and reduce nutritional value. Regularly eating them can contribute to poor heart health and weight gain.

Healthier Swap: Make your own pizza at home using whole-grain dough, fresh vegetables, lean proteins, and low-fat cheese. There are build-your-own pizza kits at every grocery store.

21. Sweetened Plant-Based Milks

Plant-based milks, such as almond, soy, or oat milk, have become popular alternatives to regular dairy. However, sweetened varieties often contain so much added sugars, artificial flavors, and preservatives that their nutritional benefits are completely diminshed. Drinking sweetened plant-based milk regularly can lead to unnecessary sugar consumption and a skewed calorie intake.

Healthier Swap: Choose unsweetened versions of plant-based milk to minimize added sugars. If you prefer a flavored option, add a touch of vanilla extract or cinnamon to enhance the taste naturally.

22. Artificially Sweetened Chewing Gum

Gum is harmless, right? Artificial sweeteners like aspartame or sorbitol found in gum can cause digestive discomfort in some individuals. Also, some brands use synthetic flavorings and colors that offer no nutritional value.

24. Coffee Creamers

Non-dairy creamers are popular additions to coffee but often contain hydrogenated oils, artificial sweeteners, and emulsifiers. These ingredients can raise cholesterol levels and contribute to inflammation. Flavored creamers may also include high levels of added sugars, making your morning coffee a hidden calorie bomb.

25. Ready-to-Eat Breakfast Cereals

Ready-to-eat breakfast cereals are loaded with sugar, refined grains, and artificial additives. These cereals cause rapid blood sugar spikes and fail to provide lasting energy, making them a poor choice for starting the day. While technically marketing as “part of this complete breakfast”, the part they play is beyond minimal.

26. Pre-Packaged Sandwiches

Pre-packaged sandwiches from convenience stores or vending machines are often made with processed meats, refined bread, and high-sodium condiments. None of these ingredients are good choices, and make sandwiches a calorie-dense, nutritionally lacking meal.

27. Meal Replacement Shakes

Meal replacement shakes, while convenient, often contain high levels sugar, artificial flavors, and low-quality proteins. While they market quick nutrition, they lack fiber and balanced whole foods, leaving you still feeling hungry and leading to potential overeating later.

28. Sweetened Condensed Milk

Sweetened condensed milk is commonly used in desserts but is packed with added sugars and saturated fats. Regular use can significantly increase calorie intake and contribute to weight gain and poor metabolic health.

29. Fast Food Wraps

Fast food wraps are often marketed as the healthier option over a burger, but they can still be calorie-dense from high-sodium fillings, creamy sauces, and refined tortillas. These ingredients may look healthier, but wraps ca be just as unhealthy as other fast food items.

30. Flavored Rice Mixes

Pre-flavored rice mixes are a quick, convenient meal solution but often include artificial flavorings, preservatives, and excessive sodium. These additives make them far less nutritious than plain rice, and regular consumption can contribute to high blood pressure and other health issues.

31. High-Sugar Granola Bars

While marketed as healthy, many granola bars are filled with sugar and artificial ingredients, causing blood sugar spikes.