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Lastly, the propylene glycol in many frosting recipes has been linked to poor kidney health by research in the American Journal of Kidney Diseases. Instead: Healthy frosting is as easy to make as it is delicious. Using avocados and dark chocolate, you can create a decadent buttercream-like frosting that takes just seconds to prepare and is loaded with mood-boosting cocoa flavonols and monounsaturated fats, which can reduce your risk of cardiovascular disease.
Famous syrup brands like Aunt Jemima and Mrs. Butterworth are made with two ingredients we're constantly telling readers to avoid—liver-damaging high fructose corn syrup and carcinogen-contaminated caramel coloring—and one thing we wish they actually had: real maple syrup. Because the flavor is so concentrated, a little goes a long way, saving you calories and sugar.
For even more ways to cut back on the white granular stuff don't miss these 30 Easy Ways to Stop Eating so Much Sugar. Busy mornings and grab-and-go breakfasts are practically synonymous—so it's easy to see the appeal of store-bought smoothies. They seem like the best way to get what you crave in a pinch. But the timesaving drinks have a downside: Compared to fresh-made drinks, most of them fall short on nutrition and are so calorie- and sugar-filled that your blood sugar is sure to skyrocket.
Just take Naked's Pomegranate Blueberry smoothie as an example: Downing this entire bottle will fill you up with a whopping 61 grams of sugar and absolutely zero fiber.
Drink This Instead : Play it safe by blending up a homemade smoothie! Grilling is awesome, but you have to watch your char! When you char meat, something called heterocyclic amines, or HCAs, develop when the creatine, sugars, and amino acids in meat react to your grill's high temperatures. Several studies published have linked HCAs with an increased risk of colorectal , pancreatic , breast , and prostate cancers. Instead: To chop your risk, spice it up!
Adding antioxidant-rich spice extracts, like rosemary, to beef patties before grilling can slash the production of HCAs up to 90 percent, according to a study published in the Journal of Food Science. Another way to reduce your risk? Turn down the heat, since burnt meat contains higher concentrations of HCAs. That's because many of us are unknowingly eating this class of endocrine-disrupting chemical toxins.
Similar to BPA, phthalates are used in plastic food and beverage wrappers and packaging—and they're not staying there. In , an Environmental Health Perspectives study found that people who ate fast food often had dose-dependent higher levels of phthalate compounds than infrequent eaters. Instead: Our best advice is to reduce your trips to fast food places, and perhaps look to fast-casual restaurants instead as these establishments use packaging less frequently.
Our best advice? We can only imagine the number of broken Bunsen burners it took to come up with the now-familiar energy drink formula.
These medicinal-tasting beverages are simply overpriced chemical cocktails with the caffeine content of a strong cup of coffee and a lot of sugar or scary artificial sweeteners. Here's why you should be concerned: A University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda.
Gross, right? Another unsettling finding came from a case study of a year-old construction worker; having too many energy drinks could destroy your liver. The report, published in BMJ Case Reports in , found that the man developed acute hepatitis after consuming four to five energy drinks every day over the course of three weeks.
Drink This Instead: Green tea—it's all-natural and one of the best energy boosters around. Using a premade pie crust might save you some time when you're baking, but what's on store shelves is anything but healthy for you.
Instead: Make sure your ingredient list is free from these preservatives. One crust we approve of is Trader Joe's version! Despite the countless health benefits of brown rice—which include digestion-slowing fiber and metabolism-boosting selenium—there is one reason you might consider the white grain over brown: arsenic levels. Recent analyses conducted by the Food and Drug Administration have found that arsenic is showing up at alarming rates in our beloved brown rice.
Not only is arsenic known to be a carcinogen, but long-term exposure to high levels of arsenic is also associated with higher rates of skin, bladder, and lung cancers, as well as heart disease, according to the FDA. Because arsenic seeps into the outermost layers of the grain, it remains in fiber-rich brown rice but not in polished white rice.
Instead: Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition , agrees that the levels of arsenic in rice are concerning, but assures the risks can easily be reduced by varying all grains and starches we consume.
Making biscuits from scratch can take forever, but the majority of the packaged varieties of bagels and muffins are chock-full of sodium and sugar, a double whammy that is bad for your waistline and your overall health. Instead: Thomas' "nooks and crannies" are low in sugar, but still have a rather high sodium count, so having just one half at a time you can spruce up with butter and mashed blackberries isn't too bad of a compromise.
Barbecue sauce may be the condiment of choice for people who love something smoky and sweet, but it can do damage to your waistline. Most bottled BBQ sauces are packed with tons of added sugar and sugar variations.
Take Sweet Baby Ray's Honey Barbecue Sauce—not only does it have 15 grams of sugar in just two tablespoons, but the first ingredient listed is high fructose corn syrup. Also made with corn syrup and sugar, this sauce is the equivalent of pouring almost four sugar packets on your pulled chicken or bratwurst. Instead: If you need a condiment for your hot dog or brat, opt for mustard instead. It's super low-cal at just 3 calories per teaspoon, and packs a flavorful punch.
If you must have BBQ sauce, make a low-sugar version yourself with some tomato paste, vinegar, Worcestershire sauce, liquid smoke, and spices. When you're missing out on creamy milk, manufacturers turn to the chemistry lab to make up for the lack of flavor and texture. One additive—polysorbate 80 P80 —helps to give diet ice cream its addictive creamy texture and long shelf life, but it harms your health.
Georgia State University researchers previously linked the emulsifier with low-grade inflammation in the intestine. Not a good sign. Whoever invented the Gatorade Dunk—the tradition in which winning sports teams dump coolers of the stuff on their coaches—was really on to something.
One scan of the nutrition label and it's clear: the sports drink is better off seeping into the sidelines than your stomach. Sure, it provides critical post-workout electrolytes, like sodium and potassium, but it also serves up a hearty helping of calories and sugar. In fact, there are 52 grams of the sweet stuff which is more than a day's worth in a ounce bottle.
What's more, the beverage is teeming with stomach-churning additives like artificial dyes. Drink This Instead: A better and safer way to replenish the electrolytes and water lost after a tough workout: try drinking a more natural beverage, like HALO Sport.
Cream cheese is indulgent on its own, but it soars to new heights when it's made into a decadent, creamy cake. Cheesecake is filled with high amounts of fat, sugar, and sodium, and it will set you back an astronomical amount of calories for one slice of a treat you usually eat after dinner.
Just take a look at any cheesecake from The Cheesecake Factory: The Original Cheesecake option has calories and 58 grams of fat, while almost every other option on the menu has more than 1, calories. Instead: We uncovered tons of cheesecake recipes you can try out at home that won't kill your waistline, and if you're looking for a creamier alternative, you can also get your sweet fix with a Greek yogurt parfait.
Greek yogurt itself will give you a solid protein boost, and it has a thicker and creamier consistency, so if you add some fruit and ginger syrup, you'll definitely satisfy that cheesecake craving.
This creamy dessert is on the decadent side, thanks to confectioners' sugar, whipped cream, espresso, ladyfingers, egg yolks, and mascarpone, just to name a few of the ingredients that quickly make this dessert into a high-calorie, sugar-heavy dish. Just take The Cheesecake Factory's version as an example, which comes in at more than 1, calories, 67 grams of sugar, and mg of sodium. Instead: While this is always a "sometimes" dessert, try making your own version at home. You're not only in control of the portion size, but also what you're putting in the cake, so you can make substitutions, such as using egg whites and lighter whipped cream cheese.
You know the creamy taste of margarine had to come from somewhere, and usually it's from the addition of vegetable oils—and many blends can include palm oil, which has a high saturated fat content and can also cause inflammation. Instead: Instead of spreading your bread with margarine, why not swap in olive oil instead? Just make sure you're using exact measurements so you're not overdoing it, as one tablespoon has calories.
It was known as a low-cost dish in the '50s, '60s, and '70s, making it a common convenient dinner option back then, but it has more or less lost some value as a family meal staple. If you feel nostalgic while out to eat and order this while you're dining out, the dish will most likely be filled with fat and extra sodium especially if it comes with a ketchup-based sauce. If you go to The Cheesecake Factory and order their Famous Factory Meatloaf, you'd consume more than a day's worth of sodium in the lunch size alone—the dinner size is almost two day's worth.
Plus, you'll probably be eating more meat than you need to in one sitting to boot. The food is literally called meatloaf, after all…. Instead: Swap in ground turkey or chicken instead of beef for a leaner meat substitute, and try your hand at making this dish at home to keep sodium and fat in check. A taco bowl is one of the quickest ways to consume a lot of calories, fat, and sodium all at once.
Between the fried tortilla, plus the filling of meat, rice, cheese, sour cream, sauces, and other toppings, things can get out of control quickly. This oversized option is a no-go. Instead: If you're heading out to Chipotle for lunch and go for the burrito bowl, make sure you keep what you're getting in your bowl light and opt not to get a tortilla on the side or any chips.
Instead, why not make your own taco salad? Lettuce serves as your base, then add a protein, some beans, and salsa skip the sour cream to keep things lean—the salsa will give you a juicy punch of flavor on its own. When you're in full control of the ingredients, that's always the best-case scenario. Popping a frozen pizza in the oven might save you time than ordering one from your local pizza shop, but with high sodium counts and scary food additives, you might want to keep these slices in the freezer section.
Red Baron's Classic Crust 4 Cheese Pizza has ingredients such as L-Cysteine hydrochloride a salt used to treat overdoses and "ammonium sulfate" a commonly-used lawn fertilizer , along with milligrams of sodium per serving, while Tombstone's Frozen Pepperoni Pizza contains BHT and BHA, so you're not really safe no matter which popular brand you go with. Instead: It's best to just make your own pizza!
If you're craving a Hawaiian-style pie or a breakfast-friendly variety , a homemade pie is never a bad idea, as you're in complete control of the ingredients. Start with whole-wheat pizza dough, a low-sodium marinara sauce, a light sprinkle of cheese, and healthy toppings, and what you come up with. Alfredo sauce is made from cream, parmesan cheese, and lots of butter, which together, just wreak havoc on your waistline.
In fact, cream is rarely used in authentic Italian pasta dishes, so if you visit Italy, there's a good chance you won't find this dish on restaurant menus. It is present on the Olive Garden menu, however, and it comes in at 1, calories, proving this is another all-American-version of a classic dish you're better off without.
Instead: If you're craving pasta, instead go with a classic spaghetti aglio e olio recipe , as this dish has very few ingredients: garlic, oil, salt, and pasta. Belgian waffles tend to be bigger and thicker with deeper grids meant to hold even more syrup, butter, and cream, so that right there is reason enough to avoid choosing this as a breakfast option when you find yourself out to eat at a diner.
Plus, they often get loaded with sugar and sweet batters, so they can go from bad to worse. They're also loaded with simple carbs, which makes them too easy to digest and not very promising when it comes to keeping you full and focused. Instead: Go with a traditional waffle you can whip up at home and make sure to top with fruit and pure maple syrup. The onion ring is a great example of how everything that's good about a vegetable can be expunged, thanks to being deep fried.
Some say they're even worse than French fries because onion rings have more calories, more saturated fat, more sugar, and less potassium. Instead: A 3-ounce serving of fried calamari—an onion ring lookalike—contains about calories, 15 grams of protein, 6 grams of fat, and 6 grams of carbohydrates, along with plenty of zinc and B vitamins. Even better is if you can do grilled calamari instead! Mayo ranks among the worst of the empty-calorie condiments, and even non-fat varieties aren't any better, considering the sugar and preservatives they contain.
Plus, the fact that mayo is made with eggs but can happily sit, unrefrigerated, on a supermarket shelf for months without breaking down or separating is forever concerning. Instead: You can make a healthier version of mayo at home by blending Greek yogurt, lemon juice, mustard, pepper, and spices. You'll save more than calories and 20 grams of fat per quarter-cup serving. Plus, Greek yogurt is rich in protein and calcium, so it makes for a heartier, healthier spread.
The basis of nachos consists of tortilla chips, which although not generally all that bad for you, don't provide any sort of nutrients. Then you add on ground beef or pulled pork, sour cream, guacamole, and an unseemly amount of yellow cheese, and you're in calorie and fat overload. And this bar-food staple is often a go-to appetizer at many restaurants.
Just take Applebee's for example, where their nachos come in at 2, calories and over 5, mg of sodium. Instead: If you're going to indulge, make sure you do it at home where you can make your own steak or chicken and bean nachos for far fewer calories, fat, and sodium than any you would order at a restaurant. Attack of the beige!
Whenever your dinner is monochromatic in this case, the off-brown hue of deep-fried , you know you're in trouble. Don't blame the fish though—the seafood is packed with lean, muscle-building protein and heart-healthy fats. But the trouble here lies with a massively unbalanced fish-to-fat ratio. A coating of crispy batter and a pile of deep-fried potatoes is just loaded in sodium and fat. Instead: When it comes to seafood, always abandon ship on fried fish and opt for grilled instead.
Although there is protein in mozzarella sticks, this popular appetizer choice happens to be fried, and fried foods in particular up the calories, sodium, and saturated fat of everything they encounter.
Just look at the mozz sticks from Applebee's: they come in at calories and more than 2, mg of sodium. Even if you're sharing these, this is not a snack you should be indulging in. Instead: Skip the whole breaded and fried aspect and just munch on pure cheese sticks , which you can pair with some grapes or almonds for a filling snack.
And while you're at it, make sure you're staying away from these 19 Unhealthiest Restaurant Appetizers in America—Ranked! If you make the right choices when eating French toast, it isn't necessarily all that bad, but ordering this breakfast dish out at a restaurant changes everything, as it just adds more fat, sugar, and salt to a meal already high in fat, sugar, and salt as it is.
Instead: To quell your sweet tooth craving at breakfast, make a smoothie alongside a breakfast sandwich with a side order of eggs. Or try your hand at your own French toast that has plenty of fruit, protein, and fiber.
We know, we know—biting into a buttery, flaky croissant is unlike anything else. But if you eat too many of them, pretty soon, your belly could transcend your belt buckle. A butter croissant from Dunkin' Donuts has 19 grams of fat 24 percent of your daily value , calories, and 8 grams of saturated fat 40 percent of your daily value —and you're likely eating all that before you even make it to work in the morning.
And that's just for plain. If chocolate croissants are your go-to, you're looking at consuming upwards of 16 grams of saturated fat per pastry from Au Bon Pain, or 80 percent of your daily value's worth. Instead: Grab some oatmeal instead to start out your day. Oats have plenty of fiber, and if you add in some fruit, you're getting a well-balanced breakfast.
Unhealthy Ingredient: It's found in so many processed and packaged foods, but soybean oil may be just as bad for you as sugar. There are studies that claim the oil can be linked to obesity and harm liver function. Instead: When in doubt, it's best to avoid foods that contain soybean oil, which we know, is very hard to do as it seems to be in everything. When you're cooking though, there are tons of other oils you can turn to, such as avocado oil and even ghee —a form of clarified butter—which both have high smoke points.
Typically dubbed a healthy, soothing meal, soup truly is one of the least suspicious diet saboteurs of them all; however, that's not the case with canned brands.
What makes it so addicting? Besides being appealing because of its low cost, many popular brands add excess amounts of salt—some brands like Campbell's Homestyle Chicken Noodle contain nearly 1, milligrams or more than half your recommended daily intake—which can actually cause us to overeat, according to a study published in the Journal of Nutrition.
Besides disrupting satiety cues, when you constantly flood your system with sodium, you can overwork your kidneys. As a result, the sodium sits in your bloodstream where it attracts water, causing water retention and bloat, making you look five pounds heavier. Palm oil, caramel color, Yellow 5, and Yellow 6 are just a few of the unsettling ingredients found in a typical bouillon cube, such as Knorr's Chicken Bouillon Cubes.
In regards to palm oil, a meta-analysis in the Journal of Nutrition found this specific fat significantly increases low-density lipoprotein LDL , or bad cholesterol, compared with vegetable oils low in saturated fat. Followed by potentially-carcinogen-contaminated caramel color and artificial coloring agents that may have adverse effects on activity and attention in children, it's in your best interest to beware of what bouillon brand you're buying.
To discover other items you should avoid adding to the pot on the stove, check out these The 20 Worst Ingredients for Weight Loss. Instead: Consider using an organic broth or chicken stock. Can someone explain to us why a product that's packed in a box marked "Baked Fresh Daily" contains at least two preservatives? Entenmann's isn't the only one with misleading labeling. Otis Spunkmeyer Muffins look healthy coming in at calories per serving—and then you see there are two servings per muffin.
Typically, store-bought muffins contain over calories and a third of the day's fat, and eating half now and "saving the rest for later" is near impossible—likely because foods rich in carbs, fat and sugar can be downright addicting. Plus, many commercial muffins are also spiked with waist-widening soybean oil and additives like mono- and diglycerides. Instead: Kashi Blueberry Waffles. Two of these low-sugar, high-fiber waffles serve up the sweet blueberry taste you crave for a mere calories.
Even if you topped them with a tablespoon of syrup, you'd still take in fewer calories and less fat and sugar than you would had you opted for the muffin. The winner here is obvious. Making breakfast at home? As prepared, you hit a third of your day's recommended intake of sodium per serving; and if you eat half the box, you could end up consuming half of your entire day's allotted sodium. High sodium intake is associated with ailments such as hypertension and heart disease, according to the American Heart Association.
That pesky ingredient is very much present in frozen pies, especially in Marie Callender's line of apple pies. While there is zero trans fat listed on the frozen desserts' nutrition labels, the presence of soybean oil and hydrogenated soybean oil is still concerning, as this type of oil has been linked to weight gain. Instead: We'd always go for a homemade pie when we get the chance, but if you're under a time crunch, just ensure that the two words "partially hydrogenated" are missing from your frozen pie's ingredient label.
There are plenty of good reasons not to eat hot dogs—their high levels of sodium and carcinogen-producing nitrates are just two—but if you need another, here you go. The BBQ staple is also preserved with sodium phosphates: an ingredient that even McDonald's scrapped from their menu. Studies published in the journals FASEB and Aging have connected high levels of serum phosphates due to dietary consumption to higher rates of heart disease, chronic kidney disease, weak bones, and accelerated aging.
There really is nothing quite like some takeout and Chinese food is often a meal many like to order in. But the problem with these favorites is that they are loaded in sodium.
The deli meats you use to make your lunch may be putting your life at risk. Consider this: just 2 of those thinly-sliced pieces of meat can contain more sodium than a bag of pretzels, and upwards of milligrams! And who only uses 2 slices…? A diet high in sodium puts many at risk for high blood pressure hypertension and heart disease, and with the average American consuming 3, milligrams of sodium each day, according to the American Heart Association, you should try to choose lower-sodium options whenever they are available.
Instead: Unfortunately, all-natural, "uncured" meats still contain nitrates from natural additives like celery powder, so you won't really be reducing any negative health risks by purchasing these.
Rather, the American Institute for Cancer Research AICR recommends focusing on reducing your intake of processed meats to 18 ounces or six 3-ounce servings of meat a week.
Check out our low-sodium, Eat This! With other gross additives like corn syrup solids and artificial peach flavor, you're better off making your own plain oatmeal and adding milk and peaches. You already knew all the artery-clogging fats and addicting sugars in candy weren't doing you or your family any favors, but you likely didn't realize that certain candies can make it more difficult for your little ones to concentrate. A few years ago, researchers discovered that the artificial colors, Yellow No.
In fact, Norway and Sweden have already banned the use of these artificial colors, and in the rest of the EU, foods containing these additives must be labeled with the phrase: "May have an adverse effect on activity and attention in children.
It's a similar product, but free of all the scary chemicals. Nothing says "Happy Birthday! Dove makes a raspberry sorbet bar covered in dark chocolate that has only calories. It never hurts to have a box in the freezer when a dessert craving hits. Ideal for entertaining, angel food cake is an impressive dessert.
There also happens to be no fat in it, since it's made primarily with whipped egg whites. Top a slice with a sauce made from fresh berries, and you won't even miss that 3-layer cake with ice cream. A crunchy beef taco from Taco Bell has calories and is a substantial snack. Lower the calorie count even more by making it "fresco style.
Not near a Taco Bell? There are plenty of other places to grab a taco across the country. It's never a bad idea to keep some hard candy like Lifesavers around. Since you suck on them, at least for a little while, they last longer, and you tend to eat less than candy you chew immediately and swallow. There are only 60 calories in four candies, which can last a long time, and they are available virtually everywhere, including many specialty shops. If there's an option to choose sweet potato in place of regular white potato, always go for it, especially in french fries.
You'll likely get just as many carbs and calories, but sweet potatoes have more fiber and a massive amount of vitamin A. If you must have a cookie, an oatmeal cookie is the best bet for healthfulness. Whole grain oats contain lots of fiber and minerals like calcium and iron. When dried fruit or nuts are added, as they often are, the vitamin, fiber, and protein counts go up even more. Snacking on an ounce or two of cheese will give you a boost of calcium and protein.
A little bit of a hard, aged cheese like sharp cheddar or Parmesan will go a long way. Pair cheese with fruit or nuts for extra vitamins. If you're craving something sweet, Fig Newtons are a classic treat. There are calories in two cookies, and because they're full of soft fruit, two cookies are quite filling.
They're also made with whole grain flour, which is always a plus. Instead of donuts for breakfast, reach for zucchini bread. The squash is a good source of vitamins C and B-6, as well as potassium.
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