Not-So-Wonderful White Bread
- Skip the refined white bread and choose whole-grain bread for higher fiber, protein and mineral content as well as a lower glycemic index. Whole-grain consumption is associated with a lower body-mass index and reduced abdominal fat, according to the American Society for Nutrition. Look at the ingredients list on bread -- 100 percent whole-wheat flour should be the first ingredient.
Crunchy, Creamy or Reduced-Fat
- Real peanut butter is made from one ingredient: peanuts. Peanuts are naturally high in fat, most of which is monounsaturated and may help lower cholesterol. To make peanut butter lower in fat and total calories, the amount of peanuts is reduced and replaced with sugar, which is lower in calories per gram and contains no fat. Stick with the real thing and look for peanut butter that is made with just peanuts or peanuts and salt. Just make sure to watch your portion size since it is still high in calories.
Liquid Sugar
- Many nutritionists avoid soda and encourage their clients to do the same. A 2010 meta-analysis published in "Diabetes Care" linked drinking sugar-sweetened beverages with a greater risk of weight gain, metabolic syndrome and type-2 diabetes. Diet soda may not be a better substitute. While diet soda does not contribute calories, both sugar-sweetened and low-calories sodas have been linked to a higher risk of stroke, according to a 2012 study published in the "American Journal of Clinical Nutrition." Drink water -- flat or sparkling -- or unsweetened iced tea instead.
Salty, Fatty Meats
- Processed meats include meat products -- bacon, hot dogs, deli/luncheon meat -- that have been smoked or cured or that have chemical additives. In 2010, the Harvard School of Public Health published a meta-analysis that found each daily serving of processed meat was associated with a 42 percent increased risk of coronary heart disease. This study also looked at unprocessed red meat but did not find the same link to heart disease. A healthier substitute for processed meats would be grass-fed, lean meat as well as poultry.
20-Ingredient Salad Dressings
- Bottled salad dressings can have long ingredient lists, including thickeners, stabilizers, preservatives, artificial dyes, hydrogenated oils, excess salt and sugar or sweeteners. Avoid low-calorie dressings too. You can still dress your salad, since fat in salad dressing helps increase the absorption of nutrients in the vegetables, like beta-carotene and lycopene. Make your own salad dressing with a simple mix of oil and vinegar plus some salt and pepper. Get creative with different types of oils, lemon or lime juice instead of vinegar, and herbs and spices.
Sugary Cereals
- Most people know that children's cereals, with fruit-flavored loops, frosting and marshmallows, are full of sugar. Unfortunately, many healthy-sounding cereals for adults are also loaded with the sweet stuff. Other names for sugar include cane or corn syrup, evaporated fruit juice, honey and malt syrup. Look for cereals without added sugar in the ingredients, and add fresh fruit to cereal to satisfy a sweet tooth.
Chips, Crisps and Crackers
- From neon orange cheesy puffs to sour cream and onion corn chips, fried snack foods provide little to no nutritional value. Instead, they add excess calories, fat, sodium and artificial flavors and colors without satisfying hunger. Baked chips might be lower in fat and calories, but they are also highly processed foods that provide minimal nutrients. Better snacks that are more nutritious and filling include an apple with a handful of nuts, sliced bell peppers and hummus or 100 percent whole-grain crackers with a slice of cheese.
