When it comes to maintaining a healthy diet, not all grocery items are as innocent as they seem. While many products are marketed as wholesome or nutritious, they may be hiding a wealth of calories and unhealthy fats that can derail your health goals. Even the most well-intentioned shopper can fall into the trap of choosing items that seem healthy on the surface but are actually loaded with hidden sugars, saturated fats, and unnecessary calories.
To help you make more informed choices during your next grocery run, we’ve consulted with dietitian Catherine Gervacio, who has identified six common grocery items that could be sabotaging your diet without you even realizing it. From seemingly harmless granola bars to your go-to salad dressings, here are the items you need to be wary of—and healthier alternatives that can keep you on track.
1. Granola Bars
Granola bars are often marketed as healthy snacks, but many commercial versions are packed with sugars, saturated fats, and hidden calories. According to Gervacio, "Brown sugar, honey, syrups (examples are corn syrup), chocolate chips, and oil or butter add up to hidden calories." To avoid these pitfalls, she suggests making your own granola bars at home with oats, nuts, seeds, and a small amount of honey or dates for sweetness.
2. Cream-Based Salad Dressings
Ranch, Thousand Island, and Caesar dressings might make your salad more enjoyable, but they can also turn a healthy meal into a calorie bomb. Gervacio explains, "They are high in saturated fats and sugars that contribute to a lot of calories. Mayonnaise, cream, oils (often vegetable or soybean oil), sugar, and high-fructose corn syrup are some of the many ingredients that add up to calories." For a healthier option, she recommends vinaigrette dressings made with olive oil and vinegar or yogurt-based dressings with fresh herbs and spices.
3. Canned Soups
Canned soups, especially cream-based varieties like mushroom or chicken, are another hidden source of calories and saturated fats. Gervacio notes that these soups are "high in saturated fats and sodium, which can lead to excessive calorie intake without much nutritional value." Ingredients like cream, oils, butter, added sugars, and thickeners like cornstarch contribute to this issue. For a healthier alternative, Gervacio advises preparing your own soups with fresh vegetables, lean meats, and low-sodium broth, which can be frozen for later use.
4. Instant Noodles
Instant noodles are a quick and convenient meal, but they’re often loaded with unhealthy fats and hidden calories. "What people may not know is that many instant noodles are deep-fried before packaging, adding a significant amount of unhealthy fats and hidden calories," Gervacio says. These noodles also come with high-sodium flavor packets, leading to weight gain when consumed regularly. She suggests opting for whole-grain or soba noodles and making a quick stir-fry with fresh vegetables and lean proteins instead.
5. Non-Dairy Coffee Creamers
If you’re reaching for non-dairy coffee creamers to lighten your morning cup of joe, you might be adding more calories than you realize. "Non-dairy coffee creamers are commonly filled with unhealthy trans fats, sugars, and artificial flavors, adding hidden calories to your coffee," Gervacio explains. This can lead to gradual weight gain, especially if you drink multiple cups daily. Instead, she recommends using unsweetened almond milk, coconut milk, or a small amount of half-and-half.
6. Processed Cheese
Processed cheeses like cheddar or Colby are another source of hidden calories and saturated fats. "They are loaded with saturated fats and sodium. They are also calorie-dense, which means even small amounts can contribute significantly to your daily intake," Gervacio says. To avoid these hidden calories, she advises opting for reduced-fat or part-skim natural cheese like mozzarella or choosing plant-based cheese alternatives made from nuts.
By being mindful of these grocery items, you can make healthier choices that align with your wellness goals. Opting for homemade, fresh, and less processed alternatives can significantly reduce your intake of hidden calories and saturated fats, helping you maintain a balanced diet.
