12 ‘healthy’ foods you need to AVOID

Here are 12 foods often considered “healthy” but that you might want to avoid or consume in moderation due to their potential downsides:

• Granola
  Granola is often marketed as a healthy breakfast choice, but many brands are high in added sugars and unhealthy fats. A typical serving (1/2 cup) can contain around 200-300 calories. This can quickly add up, especially if you consume more than one serving. For a balanced diet, aim for a daily intake of whole grains to be around 6-8 servings, but consider opting for plain oats instead of sugary granola to avoid unnecessary calories.

• Fruit Juices
  Even 100% fruit juices can be misleadingly high in sugar and calories. An 8-ounce serving typically contains about 110-150 calories, primarily from natural sugars without the fiber in whole fruits. The American Heart Association recommends limiting added sugars to 6% of total daily calories, so it’s best to limit juice intake to small portions or choose whole fruits instead. Aim for 1-2 servings of whole fruit daily.

• Low-Fat Yogurt
  Low-fat yogurt may seem healthy, but many brands add sugars to enhance flavor. Due to these sweeteners, a 6-ounce serving can contain around 150-200 calories. While yogurt can be nutritious, it’s important to choose plain varieties and limit intake to 1-2 servings daily. Consider incorporating Greek yogurt for added protein without the extra sugars.

• Whole Wheat Bread
  Whole wheat bread is often considered healthier than white bread, but many versions are still refined and high in sugar. A slice typically contains about 70-100 calories. The recommended daily intake of grains is 6-8 servings, but it’s best to choose 100% whole grain options and limit intake to 2-3 slices to avoid excess calories.

• Vegetable Oils
  Vegetable oils, such as soybean and corn oil, are often viewed as healthy but can be high in omega-6 fatty acids, which may promote inflammation. Each tablespoon has about 120 calories. For a balanced diet, limit total fat intake to 20-35% of daily calories and choose healthier fats like olive oil, using it in moderation.

• Store-Bought Smoothies
  Store-bought smoothies can be high in sugars and calories, often 200-400 calories per 16-ounce serving. The American Heart Association recommends limiting added sugars, so make smoothies at home with whole fruits and vegetables. Limit smoothie intake to 1 serving daily for a healthier choice, ensuring it’s nutrient-dense without excessive sugars.

• Flavored Oatmeal
  Instant flavored oatmeal packets can be deceivingly high in sugars and calories, with a typical packet containing around 150-200 calories. To maintain a healthy diet, limit flavored oatmeal to occasional treats and aim for 2-3 servings of whole grains daily. Choose plain oats instead and add fruits or nuts for a healthier breakfast.

• Energy Bars
  Energy bars can often resemble candy bars, packed with sugars and unhealthy fats. A typical bar can contain 150-300 calories, which can quickly add up if consumed regularly. For better nutrition, limit energy bar intake to 1 bar a day and opt for whole foods like fruits and nuts instead.

• Salad Dressings
  Many commercial salad dressings can turn a healthy salad into a high-calorie meal, with 50-100 calories per serving. To maintain a balanced diet, consider making your own dressings to control calorie intake. Limit dressings to 1-2 tablespoons per serving, and aim to keep daily added fats moderate.

• Dried Fruits
  Dried fruits can be calorie-dense and high in sugars, with a 1/4 cup serving containing around 150-200 calories. Due to their concentrated sugars, it’s best to limit dried fruit intake to small portions. Aim for 1-2 servings of fresh fruit daily, as they provide more fiber and hydration.

• Plant-Based Meats
  While plant-based meats can be a good alternative, many are heavily processed and can contain 200-300 calories per 4-ounce serving. To maintain a balanced diet, consider limiting these products to 1-2 servings a week and focusing on whole food sources of protein like beans and lentils.

• Coconut Products
  Coconut products like coconut oil and coconut milk can be high in saturated fats. A tablespoon of coconut oil contains about 120 calories, while 1/2 cup of coconut milk can range from 100-200 calories. Limit saturated fat intake to less than 10% of daily calories, using coconut products in moderation alongside healthier fats like olive oil.

Written by: Charm-retirement.com

Oct-2024