1. Greek yogurt – Yes – it’s packed with protein, calcium and probiotics, BUT but aware of added sugar… flavored versions often have 3-4 times the amount from various sweeteners
Solution: Choose plain AND add a little bit of pure vanilla extract, honey, berries, nuts and seeds
2. Multigrain bread – This is disguised white bread with a lower fiber count that lacks vitamins
Solution: Check the food label… the first ingredient should be either whole wheat flour or another whole grain (not something enriched) and says 100% whole
3. Kombucha – Yes, it may have probiotics, BUT the strains of probiotics may not be the ones you need most AND it often includes added sugars to improve the taste
Solution: Select one that has less than 6g sugar/serving on the food label
4. Coconut Oil – It does contain a fat that is typically burned off as energy, BUT regular consumption leads to higher levels of cholesterol
Solution: Use it sparingly and stick with olive oil
5. Oat milk – This lacks protein, contains added sugars for taste often and also lacks essential vitamins
Solution: Make up for the loss of protein somewhere else in your day and select “unsweetened” when purchasing it
6. Granola – Store-bought versions often skip on essential nuts and seeds and favor cheaper ingredients like oats and sugar coated dried fruit, which if not followed according to serving size, will cause weight gain
Solution: Stick to the serving size (1/2 C) when consuming it OR opt for muesli – it’s packed with oats, nuts and dried fruits, BUT is NOT baked with oils and sugars
7. “No-meat” meat – These products often have the same # of calories and saturated fats as regular meat options AND are higher in sodium
Solution: Enjoy it in moderation if you need to satisfy a craving, BUT opting for lentils and nuts is great too!
8. Veggie chips – Most of these food labels begin with a starchy ingredient which means that their calorie count is not much less than regular potato chips AND the processing of the vegetables depletes their actual nutrient levels
Solution: Opt for brands with baked sliced veggies (sweet potatoes) instead of veggie powder OR simply choose to eat fresh veggies
9. Low-calorie ice cream – The issue with this is portion control – when most of us see “low-fat” or “low-calorie”, we think it’s better and eat up to 50% more, PLUS the sweeteners typically used often cause GI issues
Solution – Scoop the correct portion size into your bowl and go with “real/natural” ice-cream