1. Sweetened yogurt
Plain yogurt is good for you. Especially Greek yogurt.
Add honey or berries for sweetness.
2. Ramen
Look for whole-grain, low-sodium ramens.
3. Deli meats
Choose a low-sodium option or get meat that is freshly cut from the deli.
4. Instant oatmeal packs (and other sugary cereals)
Use plain oatmeal, adding in fruit and nuts for flavor, fiber, healthy fats and other nutrients.
5. French fries
“Break out the air fryer!”
6. Canned fruit, especially with added sugar
Thaw frozen fruit, which contains just as many nutrients as fresh.
7. Frozen pizza
Make your own, your grocery store bakery sells fresh dough. Add your sauce and desired toppings, and bake for 18 to 25 minutes at 400 degrees.”
8. Canned soup
If you really crave a canned soup, look for a lower-sodium version, and account for that sodium throughout the day.
9. Microwavable flavored rice
Opt for unflavored wild, plain white or whole-grain rice, high-protein chickpea rice, plain quinoa, farro or barley.
10. ‘Healthy’ veggie chips
Try baked chips or lower-fat snacks like rice cakes, or make your own stovetop popcorn or oil-free baked chips out of sweet potatoes, beets, carrots or zucchini, or simply exercise portion control.
11. Frozen low-calorie meals
12. Processed cheese
Choose a fresh, natural, unprocessed variety, such as ricotta, goat cheese, mozzarella, cheddar, Brie, Muenster or provolone.
13. Canned veggies
Look for canned veggies that are low in sodium, or rinse your canned veggies in water.
14. High-FODMAP foods
If you’re having intestinal issues, stop eating any high FODMAP foods you think might be the cause, then slowly reintroduce them one by one to identify the ones that trigger your sensitivities.
15. Bottled pasta sauce
Make your own sauce at home.
16. Granola and protein bars
If you’re looking for run-out-the-door, portable foods, nothing beats Mother Nature’s: apples, bananas or oranges.
17. Bottled salad dressing
Make your own dressing! Keep bottles of olive oil and vinegar (balsamic or apple cider) or lemon juice handy, adding in mustard or herbs if you want more flavor.
18. Premade marinade for meat/fish/other proteins
Make your own marinade using oil, vinegar, spices and herbs.
19. Cookie and cake mixes
Curb your sweet tooth, baking with a natural alternative sweetener, such as stevia, in place of sugar.
Drinks to (mostly) avoid
20. Alcoholic beverages
Try a low- or no-calorie mocktail. “Or, if you do consume alcohol, dilute it with sparkling water, club soda or low-calorie cranberry juice.”
21. Sweetened bottled tea
22. Soda, both sugary and artificially sweetened
Make them a (very) occasional treat.
23. Fruit juice, particularly sweetened
24. Fancy coffee drinks
25. Sports drink
