20. Fat-free packaged foods

20. Fat-free packaged foods
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Don’t allow yourself to be fooled by fad ‘diet’ foods, says nutritionist Rima Kleiner, MS, RD.

Though it might be a smart marketing move on the part of major food corporations, labels like fat free, sugar free, and anything free – are deceptive.

“Even after years of research showing us that our bodies need healthful fats, I still hear clients who consider packaged ‘fat free’ foods the pinnacle of healthy eating,” says Kleiner.

“But many of these packaged products that should naturally contain fat (think cookies, crackers and bars) replace the fat with sugar, which means you end up with a cookie or other product that contains less fat, maybe a few less calories, but with little to no redeeming nutritional qualities,” she explains.

“If I’m craving something sweet, I try to make my own so I can use healthful fats like olive oil, flax seeds and avocados, or I will just buy a single-serving brownie or cookie from a good bakery to share with my husband or kids.”

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21. Pretzels

21. Pretzels
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Don’t tell the street vendors in New York City, but their sought-after midtown snack is actually pretty terrible for the tourists.

Registered dietitian Cara Walsh explains: “Pretzels are basically made out of sugar – simple carbs. The refined-carbohydrate product contains no nutrients that are beneficial for health plus they aren’t satisfying, which is why so many people tend to overeat them.”

22. Rice cakes

22. Rice cakes
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Once a supposed diet hero, these carb bombs are finally getting the shade they deserve.

“Rice cakes are made from a specific carbohydrate that skyrockets your blood sugar,” says Walsh.

They still hold a fascination for the calorie conscious, but Walsh is begging everyone to reconsider.

23. Fruit canned in syrup

23. Fruit canned in syrup
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You could swap a slice of cake for fruit cocktail and your body wouldn’t know the difference. “Fruit is naturally sweet enough on its own,” explains registered dietitian and nutritionist Amy Gorin, MS.

The amount of sugar in the fruit plus the syrup could put most desserts to shame.

“If you’re shopping for canned fruit, you can absolutely find fruit that doesn’t contain added sugar, such as varieties canned in water or juice.”

24. Boxed cereals

24. Boxed cereals
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Easier than whipping up an omelette and faster than brewing a cup of coffee, cereal is a breakfast favourite.

But when it comes to offering the vitamins and minerals your body craves to start the day right, registered dietitian and nutritionist, Gisela Bouvier, RDN, advises stepping away from the box.

“Dry cereals were created to be easy breakfast foods targeted to kids. However, cereals are very high in carbohydrates and offer very little, if any, protein and heart healthy fats. Most also have a lot of added sugars and lack fibre,” she explains.

“As a dietitian, I never recommend dry cereals to clients. Instead, I recommend nutrient-dense complex carbohydrates, such as slow-cooked oatmeal or whole-grain toast.”

25. Regular peanut butter

25. Regular peanut butter
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Forget the uptick in peanut allergies in recent years, or the fact that some folks report increased acne breakouts after eating some PB, there’s even more of a reason to pass on this nut butter, according to Bouvier.

Or at the very least, be a lot more selective about what you buy.

“While it does contain heart-healthy fats and is a quality plant-based protein, it is important to know that not all peanut butters are created equal. Most commercial peanut butters contain added sugar and oils, particularly partially hydrogenated oils. Partially hydrogenated oils are another name for trans fat, which have been linked to cardiovascular disease and other diseases. Unfortunately, when there is less than 0.5 grams of partially hydrogenated oils per serving in a food item, manufacturers are not required to put trans fat on their food labels,” she explains.

“As a dietitian, I recommend to read the list of ingredients when purchasing peanut butter or any nut butters in general.”

When possible, simply look for ‘peanuts’ in the ingredient list.

26. Frozen diet dinners

26. Frozen diet dinners
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It’s tempting – especially when you get home late and the kids still need a baths – to defrost a frozen-food meal.

The convenience isn’t the question, but the nutritional value definitely is.

“Many frozen diet dinners claim to be low calorie and healthy,” Bouvier says.

“However, most are loaded with sodium and artificial ingredients, and they are also light on the nutrients.”

27. Cheese-flavoured snacks

27. Cheese-flavoured snacks
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If you find yourself drawn to cheese-flavoured anything, you’d be better off reaching for the real deal instead.

Cheese-flavoured snacks are full of chemicals, says registered dietitian and nutritionist, Ashvini Mashru.

“While you can find plain potato chips cooked in sunflower oil, cheese-flavoured snacks are packed with fat, MSG, and artificial flavors and colours. The ingredient list itself explains why a plain potato chip cooked in sunflower oil is many times better than any extruded cheese snack,” she says.

28. High fibre bars

28. High fibre bars
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When you’re traveling and trying to keep to your diet (trying to resist that pack of cookies offered to you 10,000 feet), maybe you reach for that high fibre bar you packed to bolster your will power.

While Mashru understands the appeal, it’s actually not a good idea to let a bar take the place of a well-balanced snack that offers protein and healthy fats. Mashru says that really, these popular are “actually candy bars in disguise.”

29. Food dyes

29. Food dyes
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These mysterious ingredients aren’t really linked to weight gain, but nutritionist Julie Pech warns that anything not natural can be tricky for your body to digest.

About eight years ago, Pech discovered she was allergic to food dyes.

Anytime she would eat or drink something that contained a food dye, she’d become depressed within 24 hours.

“I know when I’ve messed up because my mood will change for no reason. Usually everything is back to normal in a day, once my body has a chance to get rid of it. Many people are allergic to food dyes, and I’m a big advocate for clean-eating,” she says.

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