The 7 Worst Packaged Foods, According To Nutritionists

L’eggo of these frozen breakfast pastries—they aren’t really a great start to your day.

“Frozen waffles are almost always made with white (refined) flour and often include ingredients like chocolate chips and brown sugar that increase the amount of refined carbohydrates in the dish,” says Diana K. Rice, R.D., author of The Baby Steps Dietitian. “On top of that, it’s so easy to top them with lots of maple syrup and butter, which adds additional sugar and empty calories to the dish.”

Try this: Executive chef Chris Coleman of Charlotte’s Stoke recommends topping a waffle with nut butter and sliced stone fruit (peaches, plums, nectarines), apples, or berries.

But his top pick? “I love cashew butter with blackberries, strawberries, and blueberries, toasted cashews for crunch, a drizzle of raw honey, and a little sea salt.”

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Instant oatmeal is more refined than a steel-cut version, but taking a few precautions can improve the health of your meal. (Here are the five best types of breakfast for weight loss.) 

Read your labels, and pay particular attention to the sugar and fiber content, says Stephanie Middleberg, R.D., founder of Middleberg Nutrition.

“Many flavored instant packets could have as much sugar as baked goods like muffins, and aim for brands that have 3 grams [of fiber] or higher,” Middleberg says. “Breakfast needs to contain some forms of protein and fat. This helps keep blood sugar levels stable throughout the day and controls your hunger hormone, ghrelin.”

Try this: Andy Bennett, executive chef at New York’s Michelin-starred health conscious Rouge Tomate, tops his with blueberry, chia, almond butter and a teaspoon of grated ginger.

If you find yourself leaning on instant oatmeal packets several times a week, try starting steel-cut oats in the slow cooker the night before—they’ll be ready to eat when you roll out of bed. 

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Finding a cereal that falls anywhere in the healthy-ish realm can be a challenge. The first step is avoiding the bright marketing and fiber promises on the boxes. But there are times that a hearty cereal packed with nuts and grains can come in handy, says Nikita Kapur, M.S., R.D.N., founder of Compass Nutrition. For an intense workout, carbs can give you energy to power through.

“The biggest thing to look at is sugar. Is it naturally from fruit or added corn syrup?” says Kapur. “Check the grains. What kind of fiber? Is it oats and wheat or chicory root and brown isolate, a synthetic fiber?”

Try this: Bennett goes beyond plain milk for his cold cereal. “Puree half a banana with the milk and then top with fresh berries.”

Related: 6 Reasons You Should Put the Whole Banana–Peel and All—In Your Smoothie

Keeping a granola bar in your bag or desk can be an excellent way to stave off afternoon hunger pangs. Some are healthy options—but others may as well be candy bars.

The answer is in the ingredient list. (Here’s how to decode nutrition labels.)

Try this: Seek out granola bars with no more than seven ingredients, and make sure that the first ingredient is a whole food (like a nut, nut butter, oat, barley, etc.) verses a form of sugar, Middleberg says.

Related: The 12 Best Protein Bars For Men

Can’t fight that sweet tooth? There are prepackaged cookies on the market that are both healthy and satisfying—you just have to know what you’re reaching for.

Look for the fewest number of ingredients and make sure they’re simple and whole foods. Also, see where sugar falls in the list and if it’s natural (cane sugar) or artificial. “If there are whole foods coming together in packaged goods, it’s more filling,” Kapur explains.

Try this: Even if your cookie is simply dark chocolate, cane sugar, and bananas, be sure to pair it with a whole food like string cheese, natural peanut butter on top, or handful of almonds on the side, says Kapur. 

Related: 4 Smart Ways to Kill Sugar Cravings

Yogurt is one of the many fermented foods that can be classified as healthy, but be warned. Your favorite cup can easily pack too much sugar.

“Look for brands with simple ingredients and full fats,” Kapur says. “Find brands, like Siggis, that are not sugared. And avoid ‘Fat free’, which usually has more sugar.”

Try this: Skip the “fruit toppings” that often come with single-serve yogurts. Instead, top plain yogurts with fresh fruit and spices: Orange and ginger are good pairings. Instead of granola, top your yogurt with toasted oats, nuts and seeds, and cinnamon.

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We know it’s hard to resist this childhood favorite, but this cheesy pasta dish isn’t doing you any favors. Fortunately, there are easy improvements.

“The issue is that mac and cheese is not in and of itself a complete meal though many people often treat it that way,” says Rice. She recommends mixing in vegetables or serving them on the side to round out your meal.

Try this: Coleman adds broccoli when he serves his family mac and cheese. “It’s an easy way to get my kids to eat a veggie,” he says. “Plus, it plays on the whole broccoli and cheese combo.”

Cut fresh broccoli in small pieces, lightly steam or simmer, and stir in to the finished mac and cheese. For an extra kick, Coleman adds extra “real” cheese like shaved Pecorino and some chili flakes. (Here’s how you can upgrade your mac and cheese using butternut squash.)

The article The 10 Worst Packaged Foods According To Nutritionists—and How to Make Them Healthier originally ran on Rodale’s Organic Life.