40 'Healthy' Foods That Nutritionists Never Eat

Flavored instant oatmeal (think: maple brown sugar or apple cinnamon) are often high in added sugar and sodium. "Look for oatmeal varieties that list the first ingredient as 'oats,' contain less than six grams of sugar, and less than 140 milligrams of sodium per serving," says Jacquelyn Costa, R.D., clinical dietitian at Temple University Hospital in Philadelphia. Or, choose steel-cut or rolled oats and flavor it using your own cinnamon, nutmeg, and fresh fruit.

The differences between vegetable-enriched and regular pasta are so nutritionally insignificant that swapping one for the other doesn't impact your health very much at all, says Emily Rubin, R.D., clinical dietitian at Thomas Jefferson University Hospital in Philadelphia. The legit healthier alternative: swapping your go-to pasta for spiraled vegetables or spaghetti squash.

This one really hurts. "Pretzels are basically made out of sugar," says Cara Walsh, R.D., of Medifast Weight Control Centers of California. "The refined-carb product contains no nutrients that are beneficial for health and aren't satisfying, hence why so many people tend to overeat them."

A fried chip is a fried chip, no matter if it's made from beets or potatoes. "The harmful ingredient isn't (necessarily) the thing being fried but the saturated and trans fats being used in the frying process," says Adrienne Youdim, M.D., physician nutrition specialist at the Center for Nutrition in Beverly Hills. Plus, most veggie chips have potatoes listed as their first ingredient and contain the same amount of calories as regular potato chips, adds Rubin. Try baking your own veggie chips from kale, carrots, or zucchini instead to cut back on the fat and sodium and pack in more nutrients.

Pre-made smoothies are often made using fruit juice as a base, making them high in added sugars and calories, says Costa. "A 20-ounce commercial smoothie can be upwards of 200 to 1,000 calories, one to 30 grams of fat, and 15 to 100 grams of added sugar," she says. Instead, make your own smoothies using frozen fruits and vegetables, low-fat milk, yogurt, and protein powder.

If you're buying fat-free or reduced-fat peanut butter in an attempt to shed pounds, save your money—they have roughly the same amount of calories as regular peanut butter with tons of added sugars to make up for the missing fat, says Lauren Blake, R.D. at the Ohio State University Wexner Medical Center. Look for a natural peanut butter with an ingredient list that contains no added oils, cane sugar, or trans fats.

Frozen meals that are marketed as low-cal and emphasize portion control often clock in at less than 300 calories per entrée and lack vegetables and whole grains, leaving you hungry again in no time, says Costa. These products also tend to be loaded with sodium to preserve freshness (hello, bloat!). "As a healthier and more nutritious alternative, cook your favorite heart-healthy recipes in bulk and freeze individual portions for convenience," says Costa.

Sure, this delish snack conveniently gives you access to protein on the run, but most jerkies are chock-full of sodium to preserve the meat. "The increased sodium intake can cause water retention and bloating," says Rebecca Lewis, R.D., in-house dietitian at HelloFresh. Lewis recommends opting for low-sodium turkey jerky instead. "It's just as delicious without all the salt," she says.

Vegetarian "meat" products are often filled with a host of questionable ingredients, such as processed soy protein, canola oil, caramel coloring, and xanthan gum. "If you're a vegetarian or plant-based eater and rely on meatless meals, choose whole protein sources, such as beans, lentils, eggs, dairy, fermented soy, nuts, and seeds most of the time," suggests Blake.

Fat-free = healthy, right? Not so. "Salads are full of greens, which contain fat-soluble vitamins, essential minerals, and antioxidants that protect our bodies from disease," says Blake. If you don't have some healthy fats in here, your body won't be able to fully absorb those great nutrients you're getting from the salad, Blake says. The more you know.

Although they might be convenient, pre-bottled coffees and teas are often packed with added sugars or sugar substitutes. “I never buy them, since you can easily pack in the calories and the sugar without even realizing it,” says Brigitte Zeitlin, R.D., owner of BZ Nutrition in New York City. Instead, brew your own cup at home, add ice, and take it with you in a to-go cup/

True, light mayo has about half the calories and fat of the full-fledged versions. But as with other light products, cutting the fat often meads adding in sugar and other additives to make up for flavor. “A little healthy fat with your meal helps you absorb key nutrients like vitamins A, D, E and K, so there’s no reason to go low-fat,” says Karen Ansel, R.D., author of Healing Superfoods for Anti-Aging.

Full-fat cheese packs on saturated fat, which most nutritionists recommend limiting. But since cheese is also high in protein and calcium, is fat-free the perfect compromise? Not so much. “In most cases, fat-free cheese tastes like rubber,” says Bonnie Taub-Dix, R.D., creator of BetterThanDieting.com and author of Read it Before You Eat It. "It doesn’t melt well and it lacks the creamy mouthfeel of the real deal." Instead, satisfy your cheese craving with a serving as a snack paired with fruit or whole-grain crackers.

Sure, swapping full-fledged sodas for the diet stuff saves calories and sugar. But “zero calories doesn't mean zero impact on your body,” says Christy Brissette, R.D., president of 80 Twenty Nutrition.

Sugar substitutes can cause bloating and gas, and some research has even found that drinking diet sodas might promote overeating and lead to weight gain, as well as increase your risk of osteoporosis and possibly even type 2 diabetes.

“Açaí bowls sound and look so healthy, it’s easy to get roped into thinking that they’re good for you,” says Ansel. “Really, they’re more like dessert.” Most bowls are exploding with calories, thanks to a heavy-handed combo of ingredients like granola, nut butters, coconut, and way more fruit than you need in one sitting. Instead, make your own healthy breakfast bowl at home by combining low-fat Greek yogurt or cottage cheese with a single serving of your favorite fruit and a tablespoon of chopped walnuts.

Like many processed foods, packaged protein bars are often packed with various forms of sugar (beet syrup, brown rice syrup, cane syrup), excess fats (palm kernel oil, sunflower oil), and artificial colors and flavors. Plus, protein bars sometimes contain gas-causing compounds like sucralose (a sugar substitute) and chicory root (a fiber additive).

“I’ve found that a bar just doesn’t register the same as a meal for me, and I’m hungry again shortly after no matter how many grams of protein or fiber it says are on the label,” says Jess Cording, R.D. If you’re still set on snacking on a post-workout protein bar, Brissette suggests looking for a "clean label" that lists real food ingredients, not ones you can't recognize.

While it might seem like “protein” cookies are a healthier way to zap a sugar hankering, they’re really just processed, baked goods that are infused with vitamins and protein that aren’t any better for you than regular cookies.

If you’re craving a cookie, says Lisa Moskovitz, R.D., CEO of the New York Nutrition Group, it’s better to limit yourself to a real one a couple of times a week. If you need more protein in your diet, have a serving of a naturally rich source like yogurt, eggs, nuts, beans, fish, or chicken.

The granola you usually find at the store packs a ton of calories, fat, and sugar. “While granola can be part of an overall healthy diet, check the label,” says Lindsey Pine, R.D. "Some brands can have 600 calories per cup." She recommends choosing one with less than 150 calories, six grams of sugar and two grams of saturated fat per 1/4-cup serving.

Many nutritionists say coconut oil isn't the “health food” it’s cracked up to be since it’s chock full of saturated fat. “Despite headlines claiming saturated fat isn't bad for you, the majority of the research still weighs in favor of choosing unsaturated fats and limiting saturated fats,” says Jessica Levinson, R.D., culinary nutrition expert and author of 52-Week Meal Planner.

“When it comes to the health benefits of coconut oil, the jury is still out,” says Ansel. “If you like a little bit in cookies or muffins for the taste instead of butter, that’s fine, but don’t choose it because it’s supposedly better for you.” Otherwise, stick to healthier monounsaturated fats, like avocado, canola, and olive oils.

What’s in a can of whipped cream? Ingredients that make nutritionists’ skin crawl: high-fructose corn syrup, hydrogenated oils, and artificial flavors. “Pretty gross,” says Pine. "I recommend eating real whipped cream over the fake stuff." Keep your portions to a tablespoon or two—or opt for a dollop of Greek yogurt on top of your berries or pie.