The purpose of snacking is to satisfy your hunger in between meals, giving your body a nutrient-dense pick-me-up during the morning or afternoon hours. Eating protein-heavy snacks can reduce hunger levels and appetite, and those that are heavy on fiber can fill you up by slowing down the rate of digestion. When you opt for snack items that don't come with enough fiber or protein, more often than not,  you're left hungry and unsatisfied, which not only defeats the purpose of snacking in the first place but can also ultimately trigger overeating. In addition to lacking fiber and protein, many unhealthy snacks may also contain lots of sodium and added sugars, which we all know can be a disservice to your body, especially when consumed in excess. But what are some of the unhealthiest snacks you'd commonly find at the grocery store and are better off avoiding?

Ensuring your snack breaks leave you satisfied and with a full, happy belly means also knowing how to identify and weed out the unhealthiest ones that you'll want to limit if not completely avoid. Read on to find out which unhealthy snacks we believe aren't worth your time or digestive energy—then, for some healthier snack inspiration, check out 50 Healthiest Weight Loss Snacks on Grocery Shelves.

Cheetos Flamin' Hot Tangy Chili Fusion

In looking at the nutrition information, these Cheetos Flamin' Hot Tangy Chili Fusion snacks may not seem all that bad at first, but after a closer look at their ingredients list, you'll see that this cheesy snack uses Red 40 Lake and Yellow 5 Lake, two dyes that were mentioned previously as having adverse health outcomes linked to them.

Not to mention that even without these artificial colorings, you're still consuming a snack that has barely any fiber or protein, which we know by now just won't cut it when it comes to finding a satiating, filling snack.

Ritz Bits Cheese Sandwich Crackers

"These little sandwich snacks barely contain any protein and are lacking fiber," says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board. "This makes it a very low-protein and low-fiber snack while being high in fat." In other words, it won't fill you up or leave you genuinely satisfied.

RELATED: 16 Healthy Store-Bought Crackers, According to Dietitians

Snyder's Hot Buffalo Wing Pretzel Pieces

If you're craving a salty pretzel snack, you may want to steer clear of Snyder's Hot Buffalo Wing Pretzel Pieces. "Choosing this snack would be the opposite of choosing a nutrient-dense one," says Young. "These are very low in protein and fiber, which helps to keep you full and satiated for longer periods. Moreover, these pretzel bites are also relatively high in fat, with 3 grams being from the saturated kind."

Kellogg's Frosted Strawberry Poptarts

"Pop-Tarts have been around for a while and are a popular breakfast choice for individuals who are short on time," says Young. "However, this is one of the worst snack choices you can make in terms of your health." Not only is this snack high in sodium and low in fiber and protein, but Young adds that "Kellogg's Pop-Tarts contain ultra-processed ingredients such as soybean oil and refined flour, and contain three different types of sugar: refined white sugar, corn syrup, and high-fructose corn syrup."

Doritos Nacho Cheese

A classic favorite among many, Doritos Nachos Cheese chips are better eaten in moderation, as they'll fill you up on sodium and little to no nutrients at all. "Doritos are typically high in calories, fat, and sodium, and the Nacho Cheese flavor specifically contains artificial flavors and preservatives," says Mary Sabat MS, RDN, LD.

Fritos Chili Cheese Corn Chips

You guessed it, only 2 grams of protein and 1 gram of fiber puts this snack on our list of unhealthy, non-filling snacks. Beyond just the lack of nutrients, Fritos Chili Cheese Corn Chips also lists maltodextrin as one of its first few ingredients. This additive can be found in many ultra-processed foods and has been linked to negatively altering your gut microbiome.

RELATED: 9 Healthiest Snacks You Can Buy at Costco Right Now

Gushers

Although Gushers will quickly satisfy a sweet tooth, this nostalgic treat has 10 grams of added sugar and zero grams of fiber or protein, meaning it won't fill you up in the slightest.

This snack food also uses artificial dyes like Red 40, Blue 1, and Yellow 5 & 6. These dyes have been linked to neurobehavioral complications in children, and long-term consumption of Red 40 has recently been linked to ulcerative colitis—chronic inflammation of the colon. In other words, it's best to stay away from these artificial dyes when you can.

Little Debbie Double Decker Oatmeal Creme Pies

Little Debbie Oatmeal Creme Pies are already infamous for being a delicious snack loaded with sugar, but their "Double Decker" Oatmeal Creme Pies are even worse. Loaded with a massive 40 grams of added sugar and only 2 grams of fiber to help slow digestion, this snack can quickly spike your blood sugar and leave you still feeling hungry.

Another thing to consider with this handheld sweet treat is that it's fairly high in saturated fat at 9 grams per serving. The American Heart Association (AHA) recommends limiting your consumption to around 13 grams for better heart health, but snacks like these get you close to your limit without factoring in the rest of the food you'll eat during the day.

Hot Pockets

"Hot Pockets are convenient, but [they] typically contain processed meats, refined grains, high levels of sodium, and unhealthy fats," says Sabat.

Even though these items are often enjoyed as a midday snack, they are loaded with saturated fat and 660 milligrams of sodium, which is almost 30% of your recommended sodium limit for an entire day.

Hostess Twinkies

No one should be surprised to see Twinkies on our list, as these sugar bombs are a notoriously unhealthy snack choice.

"Twinkies contain partially hydrogenated oils, which are a source of trans fats, and they lack nutritional value," says Sabat.

These processed cakes also come with a whopping 32 grams of added sugar and absolutely no fiber to help slow down your body's absorption of the sugar. This can cause spikes in your blood sugar, and the lack of protein will leave you feeling hungry and craving more.

Little Debbie Chocolate Chip Mini Muffins

As we mentioned previously, snacks that are lacking in fiber and protein won't keep you feeling satisfied until your next meal, and these Chocolate Chip Mini Muffins from Little Debbie are the perfect example of this. Of course, this sweet treat will taste delicious, but you'll still feel hungry after snacking on it.

RELATED: 5 Healthiest Muffins at the Grocery Store—and 6 To Avoid

Lay's Sour Cream & Onion Chips

Another tempting snack to munch on for those who love a savory midafternoon break, but these Lay's Sour Cream & Onion Chips just won't do the job of providing a healthy snack. With only 1 gram of fiber and 2 grams of protein, you'll be left wanting more every time.

RELATED: The Unhealthiest Chips, According to Dietitians

Grandma's Chocolate Brownie Cookies

A classic vending machine snack that many of us remember from childhood, Grandma's Chocolate Brownie Cookies provide a hefty amount of calories and added sugar. Another tricky characteristic of this snack is that a serving size is only one cookie but each package comes with two, making it significantly harder to stick to a serving.

Entenmenn's Plain Glazed Donut Holes

If you prefer a sweet snack over savory, you may love the sound of a few donut holes to satisfy the sugar cravings. When the sweet tooth hits, however, we suggest steering clear of snacks like Entenmenn's Plain Glazed Donut Holes. In just one serving of four donut holes you're getting 18 grams of sugar and zero grams of fiber, so this snack is likely to spike your blood sugar. It also doesn't contain enough fiber or protein to help it stick, so you'll be left just as hungry as before.

Snack Pack Chocolate Vanilla Pudding

"The Snack Pack Pudding is definitely a snack to leave in the grocery store and avoid bringing home, as it contains a plethora of unclean and highly processed ingredients," says Young. "This item is also a very low-protein, low-fiber, and high-sugar snack, and foods that don't have a lot of protein or fiber contribute to hunger, as they don't contain many—if any nutrients at all." Young also adds that "this pudding snack contains processed oils such as palm oil, which is 50% saturated fat."

Nutella

Most everyone loves a spoonful (or three) of Nutella, but this is considered one of the most unhealthy snacks due to its extremely high sugar content in such a small serving size. "This chocolate hazelnut spread is made mostly with sugar and palm oil, which is extremely processed," says Young. "A one-tablespoon serving of Nutella is about 21 grams of sugar, and the protein and fiber content is very low, which is the opposite of a fulfilling snack." The problem with Nutella is that because it's tasty yet devoid of significant nutritional value is because it's difficult to limit yourself to a serving size—before long, the whole jar is gone.

Oreos

"Each Oreo cookie contains a significant amount of refined sugar, contributing to potential health issues such as weight gain, diabetes, and tooth decay," says Trista Best, MPH, RD, LD at Balance One Supplements. "Additionally, Oreos are made with partially hydrogenated oils, which are a source of trans fats known to increase the risk of heart disease, and high-fructose corn syrup, an artificial sweetener that has been linked to various health problems when consumed in excess."

Cheetos

Another popular snack to be wary of is classic Cheetos Puffs, an item full of cheesy flavor—yet incredibly low in fiber and protein.

"Cheetos are considered one of the most unhealthy snacks primarily due to their unhealthy fats, sodium, and artificial additives," says Best. Unfortunately, regularly eating snacks high in sodium can elevate your daily sodium intake, which in turn can lead to "increased blood pressure and increased risk of heart problems," she adds.

Chips Ahoy! Original Chocolate Chip Cookies

A classic chocolate chip cookie is certainly a comforting snack, but you're better off ditching this sugary item that will ultimately leave you feeling hungrier and with more cravings.

"Chips Ahoy! Chocolate Chip Cookies are considered an unhealthy snack, largely due to their high sugar and unhealthy fat content, as well as their ingredient list, which includes partially hydrogenated oils—a source of trans fats," says Best. "Ultimately, consuming these cookies in moderation is recommended to minimize the negative health effects associated with their ingredients."

Crunchy Cheetos

Similar to the puffy kind, Cheetos Crunchy Cheese-Flavored Snacks also make the list of unhealthy snacks because they're high in sodium and very low in fiber and protein.

"They're also high in calories and artificial additives, which have been associated with adverse health effects," adds Sabat. For instance, they contain Yellow Dye 6, which has been found to potentially contain cancer-causing contaminants.

Lay's Classic Potato Chips

When you're craving a salty snack, there's nothing like opening a fresh bag of Lay's Classic Potato Chips. Unfortunately, these may not be your best choice, as only 15 chips will give you 10 grams of fat, no fiber, and hardly any protein.

"These chips are also loaded with sodium, which can contribute to high blood pressure and other health issues when consumed in excess," says Sabat.

RELATED: 6 Healthiest Potato Chips—and 4 To Avoid, According to Dietitians

Hostess HoHos

These nostalgic chocolate cake treats provide the same complications as the Little Debbie snacks. Hostess HoHos have 40 grams of sugar per serving with hardly any fiber or protein to back them up, as well as your daily limit of saturated fat in one snack.

Hostess Apple Pie

You can probably spot the pattern by now: ultra-processed sweet treats like the ones from Little Debbie or Hostess are more often than not going to be considered "unhealthy snacks" because of their high added sugar content and low levels of protein and fiber. Snacks like these Hostess Apple Pie fit the bill and won't satisfy your hunger and cravings in the way a healthy, nutrient-dense snack can.

RELATED: 10 Unhealthiest Store-Bought Cookie Doughs To Avoid

Lay's Barbecue Potato Chips

If you're a fan of the Barbecue flavor of Lay's potato chips, be warned that although this snack is delicious, it won't do anything for your health goals. For a small serving size of only 15 chips, it still packs in 150 calories, 1.5 grams of saturated fat, and 150 milligrams of sodium. With a tiny amount of fiber and protein, it definitely won't leave you feeling satisfied, meaning you'll either eat far beyond the portion size or grab an additional snack anyway.

Keebler E.L. Fudge Elfwich

Whether it's crackers or sweet treats, the Keebler elves are known for delivering delicious snacks. However, these elves won't help you in terms of nutrition, especially with the E.L. Fudge Elfwiches. At first glance, the nutrition facts may not seem all that terrible, but the serving size only includes two small cookies, and how can that possibly be a satisfying snack? Most people will end up eating a few serving sizes of this snack, which will cause them to rack up their added sugar, saturated fat, and sodium content.

Orville Redenbacher's Pour Over Movie Theater Butter Popcorn

Popcorn is an obvious choice for movie night snacks, especially the microwavable kind that can be ready in seconds. However, some options are worse than others when it comes to nutritional value (or lack thereof), and Orville Redenbacher's Pour Over Movie Theater Butter is one of the worst. Popcorn has the potential to be a healthy snack, but this particular item comes packed with 330 milligrams of sodium and 4.5 grams of saturated fat, leaving you no wiggle room to overindulge.

RELATED: 11 Healthiest Microwave Popcorn Brands—and 7 You Should Avoid

Clif Bar Chocolate Brownie

The tricky thing about Clif Bars is that they're advertised as protein bars you can eat as a snack, but since they're loaded up with sugar, they're really only helpful if you're going to have an intense workout. But if you're just looking for a protein-heavy snack for your midday work break, you'll want to choose something much lower in sugar and sodium.

RELATED: 10 Unhealthiest Protein Bars To Avoid

Starburst Gummies

Those in the mood for a sweet snack they can pop in their mouth may be tempted by Starburst Gummies, but with a teeny tiny serving size of only 7 pieces, you're still loading your body up with 18 grams of sugar and only a single gram of protein, meaning you'll be hungrier and have even more cravings than when before you started.

Nutrigrain Strawberry

Nutrigrain Bars can be a bit of a disappointment because they're often marketed as a tasty granola bar you can enjoy as a snack. But with 12 grams of sugar, along with only one gram of fiber and two grams of protein, nothing about this bar will leave you feeling satiated, not to mention the epic novel-length ingredient list, which includes preservatives, corn syrup, and other additives.

Little Debbie Nutty Buddy Snack Bar

We had to throw one Little Debbie snack on this list, although most of their items could certainly be placed under the label of unhealthy snacks. The Nutty Buddy bars come with a whopping 9 grams of saturated fat and 22 grams of sugar, and even though these bars are filed under "snack bars" on the Little Debbie website, these nutrition facts scream nothing but a glorified dessert on the go.

This story has been updated since its original publish date to include additional entries and remove outdated information.

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While these dietary shortcomings are on par with most steakhouses, a closer look at Longhorn's nutrition information reveals a handful of menu items that stand out for their potential negative impact on health. We spoke to dietitians to find out exactly which menu items they recommend you steer clear of next time you're eating at Longhorn Steakhouse.

How we judged the unhealthiest Longhorn Steakhouse menu items.

Here are some considerations to use when assessing which menu items were the unhealthiest at Longhorn Steakhouse.

• Total calories: Added oil, deep frying cooking methods, and extra sauce and marinades tally up quickly to excess calories when eating out. Often, these are empty calories meaning they are not providing much additional nutrition for the energy they provide.

• Total fat: Butter, oil, fatty cuts of meat, and deep frying all contribute to the high dietary fat content in menu items at Longhorn Steakhouse. While some dietary fat is necessary, most restaurants go overboard to make their dishes more flavorful.

• Sodium: Added salt is one way that restaurants can make their food taste extra delicious compared to homemade meals. However, some meals can contain an entire day's worth of sodium 2,300 milligrams or more.

Indulging at Longhorn Steakhouse for a special occasion or dining out every once in a while is unlikely to significantly impact your health. However, if you frequently visit this steakhouse or opt for items known for their health detriments, consider prioritizing more balanced options or home-cooked meals.

Let's find out exactly which menu items dietitians say are the unhealthiest at Longhorn Steakhouse.

Parmesan Crusted Chicken

With nearly one and a half times the daily sodium recommendation, the chicken-crusted Parmesan at Longhorn is one of the unhealthiest options. You might consider splitting this dish for a more balanced choice that still provides a great source of protein.

"With a whopping 1,120 calories, 69 grams of fat, 28 grams of saturated fat, and 3,160 milligrams of sodium, this dish serves up a significant calorie punch. While fine as an occasional indulgence, its lack of fiber and excessive fat and sodium content are concerning for regular consumption," says Krista Wale, RD, LDN and founder of Louisiana Nutrition Associates.

RELATED: I Tried Every Steak at LongHorn Steakhouse & One Juicy Cut Stood Out

Texas Tonion

This high-calorie menu item doesn't offer much balance when it comes to nutrition and provides a triple-threat combo that is high in calories, saturated fat, and sodium. "Texas Tonion contains 1,180 calories and 62 grams of fat, with 12 grams of saturated fat and over 2,700 milligrams of sodium. This dish contributes to over half your sodium, saturated fat, and calories and you haven't even ordered your main dish," says Amy Beney MS, RD, CDCES.

LH Burger

The Longhorn Burger without any additional toppings or modifications will exceed your daily recommendation for saturated fat and over half of your daily sodium intake.

"The recommendation from the American Heart Association and most health experts recommend a daily intake of no more than 2,300 milligrams sodium daily for most adults and less than 300 milligrams of cholesterol per day. This burger alone clocks over 60% of your daily sodium intake," says Michelle Rauch, MSc, RDN, a Registered Dietitian for The Actors Fund.

THE Cheesecake

With a shocking 79 grams of sugar in THE Cheesecake at Longhorn, you will exceed the recommended sugar allowance from added sugars nearly threefold.

"This is significantly higher than the recommended daily intake of 25 grams for women and 36 grams for men according to the American Heart Association," says Wan Na Chun, MPH, RD, CPT, and Owner of One Pot Wellness. "High sugar intake can lead to various health problems such as obesity, heart disease, and type 2 diabetes," she advises.

RELATED: I Tried 11 Trader Joe's Frozen Desserts & the Winner Was Delightfully Decadent

Crispy Buttermilk Chicken Sandwich

"The unhealthiest thing you can eat at Longhorn Steakhouse is their crispy buttermilk chicken sandwich," Moushumi Mukherjee MS RDN says. With 2,190 milligrams of sodium, this chicken sandwich nearly meets your added salt requirements with a significant amount of empty calories from added fat. "It has almost no fiber, it is deep fried and packs in 920 calories," she adds.

Half-Pound Steakhouse Cheeseburger

With 55 grams of total fat and 15 of those coming from saturated fat, you will exceed the American Heart Association's recommendation for added saturated fat in your day. With just 3 grams of fiber, this cheeseburger is not as balanced of a choice compared to other options on the Longhorn menu. Consider splitting the burger with a friend and adding a side salad for more balance here.

RELATED: The #1 Unhealthiest Burger at Every Major Fast-Food Chain

Chocolate Stampede

With a shocking 191 grams of sugar, this dessert clocks in at nearly eight times the recommended added sugar allowance for Americans in a day. In addition, this dessert provides most people's calorie needs for the whole day with a significant source of empty calories coming from added fat and added sugar.

The LongHorn Porterhouse

With a day's worth of sodium and nearly twice the amount of the recommended saturated fat content, the porterhouse steak is one of the unhealthiest choices on the menu. However, with 150 grams of protein, a significant source of these calories comes from a complete protein source. Because this is a large serving, sharing with a friend could help keep this item on the lower calorie side.

RELATED: The Best & Worst Cuts of Steak—Ranked by Nutrition!

Baby Back Ribs

Ribs are typically a fatty cut of meat, and at Longhorn, they deliver 87 grams of fat, 33 grams of which come from saturated fat. Consider that the American Heart Association recommends that Americans do not exceed 7% of their calories from saturated fat—this menu item is nearly three times the recommended limit in a day.

White Cheddar Stuffed Mushrooms

You might think you're making a healthy choice because this appetizer includes mushrooms, but it's one of the unhealthiest menu items, shares Bailey Franklyn, RD, Registered Dietitian and owner of Harvest Table Nutrition. "This dish includes a few different cheeses and lots of cream, which contributes to the very high saturated fat content that is more than double the daily recommendation for men. If you are watching your sodium or saturated fat intake, I suggest avoiding this menu option," she comments.

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The post 10 Unhealthiest Menu Items at Longhorn Steakhouse appeared first on Eat This Not That.

Regardless of whether you partake in Lent, fast-food chains across the nation are bringing back their fish options, offering a variety of choices for those seeking quick and hassle-free meals, especially while on the move. While fish like cod, walleye, and tuna commonly found in these sandwiches boast essential nutrients like omega-3 fatty acids, which can reduce the risk of cardiovascular disease, it's worth noting that most fast-food joints heavily batter and fry their fish, potentially masking their nutritional benefits.

We rounded up the top 14 best and worst fast-food fish sandwiches across the nation from seafood chains like Long John Silver's to Dairy Queen, to see which ones deserve a spot in your meal rotation and which might be better left at the drive-thru. Despite fish being touted as a healthy option, factors like creamy tartar sauce, crispy coatings, and soft white bread can add some twists to your dietary considerations.

To make your fish-eating journey a bit easier, here are the best and worst fast-food fish sandwiches we could find at our favorite fast-food jaunts.

The 5 Healthiest Fish Sandwiches

Best: McDonald's Filet-O-Fish Sandwich

We didn't expect McDonald's to make the cut for the healthiest fast-food fish sandwich, but we were pleasantly surprised by their Filet-O-Fish nutrition. At under 300 calories, this sandwich offers 16 grams of protein and 2 grams of fiber while also providing under half the level of sodium of many other fast-food fish sandwiches. If you want to up your health ante, consider a side of McDonald's sliced apples instead of fries to keep both sodium and saturated fat intake low.

RELATED: 11 Amazing Benefits of Eating More Fish

Best: Jimmy John's Totally Tuna Sandwich

Fish sandwiches don't always have to be battered, fried, and smothered in tartar sauce. We've included Jimmy John's Totally Tuna sandwich which offers 21 grams of protein with lower saturated fat counts than many of the other fish sandwiches on the market. With 5 grams of fiber, too, this sandwich can help you keep your gut regular. The only downside here is its high sodium level, so we recommend drinking lots of water with your meal and foregoing the chips as your side.

Best: Quiznos Small Tuna Melt

Quiznos' small Tuna Melt is a great option for those who pay attention to portion size. Portion size is key to weight maintenance and can aid in abating the effects of certain chronic illnesses. With Quiznos' small Tuna Melt, you're still receiving a whopping 22 grams of protein—which is important for satiety—as well as 2 grams of fiber. Remember to ask that your sandwich be served on whole-grain wheat bread which may aid in protecting the body against heart disease.

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

Best: Dairy Queen Wild Alaskan Fish Sandwich

We know, we didn't expect a fish sandwich at Dairy Queen, either! With 17 grams of protein and clocking in under 450 calories, this sandwich isn't a bad option if you're not feeling like indulging in a burger. Notably, this fish features wild-caught Alaskan pollock. Although there's heated debate about whether or not wild or farmed fish is better for your body and the environment, those who favor wild-caught fish will delight that a fast food chain carries something for their tastes, as most chain restaurants rely on farmed fish.

Best: White Castle Fish Slider

Again, we see the nutritional benefits of portion control in White Castle's Fish Slider. We know that you'll probably eat more than one given their small size, but even then, you'll receive ample protein with low(er) saturated fat and sodium levels than many other options on the market. Unfortunately, White Castle doesn't offer any sides that aren't fried, but at least these little sliders won't leave you feeling groggy after indulging.

The 9 Unhealthiest Fish Sandwiches

Worst: Popeye's Flounder Fish Sandwich

"If you're on the hunt for a wholesome and tasty fast-food fish sandwich, the Popeyes Classic Flounder Fish Sandwich should be off your radar," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. This sandwich falls squarely in the 'not-so-healthy' category, boasting a significant amount of calories, fat, and sodium. Just one look at the nutritional information shows a whopping 10 grams of saturated fat and 2,400 milligrams of sodium which is nearly double the American Heart Association's recommended daily sodium intake of 1,500 milligrams for those with high blood pressure.

RELATED: 7 Worst Fast-Food Fish Sandwiches, According to Dietitians

Worst: Burger King Fiery Big Fish Sandwich

This new BK addition has emerged just in time for Lent. While it does check the box of being a fish sandwich, if you are trying to make food choices that support your health, this one shouldn't top your list. The Fiery Big Fish features a fried fish fillet, lettuce, pickles, tartar sauce, and a spicy glaze on a brioche-style bun, resulting in a high-calorie, high-fat, and high-sodium sandwich.

RELATED: Burger King Is Adding a Fancy New Whopper & Fish Sandwich To the Menu

Worst: Culver's Northwoods Walleye Sandwich

Although Walleye is a great source of nutrients such as heart-healthy Omega-3 fatty acids and selenium which hosts anti-inflammatory properties, the fact that this sandwich is fried pretty much negates all other health benefits. With 5 grams of saturated fat, this sandwich uses up just under half of your daily recommended saturated fat limit (13 grams according to the American Heart Association), and as you're probably tempted to also grab a side of fries, this sandwich really doesn't stand out nutritionally.

Worst: Culver's North Atlantic Cod Sandwich

Culver's, besides their Walleye sandwich, also offers a North Atlantic Cod option with comparative nutritional value (or lack thereof). Although this sandwich has slightly fewer calories and sodium counts, this sandwich is even higher in saturated fat at 8 grams—over half your daily recommended limit—and provides an unnecessary 6 grams of added sugar. If you do find yourself craving a Culver's fish sandwich, we recommend asking to hold the tartar sauce and maybe even swapping your side of fries for steamed broccoli or a side salad.

Worst: Arby's Crispy Fish Sandwich

"Arby's Crispy Fish Sandwich is not a healthful choice for your heart health as it is deep fried, contains trans fat, and close to half a day's recommended sodium limitation," says Sheri Berger, RDN, CDCES a registered dietitian and nutrition consultant for Body Building Reviews. Trans fats, especially artificial trans fats, have been linked time and again to cardiovascular disease as well as certain cancers such as breast and colorectal. We recommend steering clear of this sandwich and opting for a Wendy's salad instead.

Worst: Wendy's Crispy Panko Fish Sandwich

Made with wild-caught Alaskan pollock fillet coated with a crunchy panko breading and topped with creamy dill tartar sauce, pickles, lettuce, and American cheese, this sandwich comes with a hefty saturated fat and sodium count. Also, with 52 grams of carbs per sandwich, it isn't an ideal choice for people who are limiting their carb intake (especially since each sandwich contains 6 grams of added sugar too).

RELATED: Wendy's Just Confirmed the Return Date For Its Seasonal Fish Sandwich

Worst: Long John Silver's Fish Sandwich

Long John Silver's is perhaps one of the most well-known seafood fast-food chains in America, but that doesn't make their options any healthier. With a whopping 8 grams of saturated fat and—get this—1,229 milligrams of sodium, you're going to need a tall glass of water and a nap after eating. We recommend opting for a side of corn or green beans so that you're consuming a hearty serving of veggies to offset the negative health effects of this sandwich.

Worst: Popeye's Spicy Flouder Fish Sandwich

"The Popeyes Spicy Flounder Fish Sandwich, while appealing in flavor, may present the most nutritional concerns due to its elevated levels of saturated fats (9 grams) and sodium (2,351mg) when compared to other fast-food fish sandwiches like the McDonald's Filet-O-Fish which has 4 grams of saturated fats and 560m grams of sodium," says Samantha Turner, MPH, RDN, a registered dietitian and owner of OakStone Health and Nutrition. "Opting for fast-food fish sandwich options with lower saturated fat and sodium content can be a smarter choice for those prioritizing heart health and overall wellness.

RELATED: Popeyes Just Brought Back Its Popular Fish Sandwich & Other Goodies

Worst: Burger King Big Fish

The Burger King Big Fish sandwich has one of "the highest calories, saturated fat, sodium, and carb [counts] with no more protein than any of the others!" says Lauren Mahesri, RDN. So, if you're looking for a heart-healthy fish sandwich option, this isn't a great go-to, and as a rule of thumb, any meal with the adjective "big" in its name probably isn't going to be the most nutritionally sound. Additionally, Burger King "found a way to sneak in 8 grams of sugar" which may come from either the bun or fish batter. Either way, you don't need these added sugars on top of the hefty calorie, fat, and sodium counts.

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"Biological aging refers to the gradual deterioration of functional characteristics at the cellular and molecular levels, which can be influenced by lifestyle factors, including diet," says Danielle Crumble Smith, RD, a dietitian with Top Nutrition Coaching.

"Eating a balanced diet rich in antioxidants, essential fatty acids, vitamins, minerals, and fiber, while minimizing processed foods, sugars, unhealthy fats, and excessive sodium and alcohol is crucial for supporting longevity by slowing down the aging process and promoting overall well-being," says Marlyne Perez, RDN, LD, a dietitian with Top Nutrition Coaching.

On the other hand, an unhealthy diet—one that lacks essential nutrients and antioxidants and is rich in processed foods, sugars, and unhealthy fats—can result in chronic inflammation, oxidative stress, compromised gut health, and metabolic issues, Perez says. "These factors collectively accelerate cellular damage, impair organ function, and increase the risk of age-related diseases, contributing to an elevated biological age," she adds.

Clearly, a nutrient-dense diet is key to helping slow down your biological clock. That's why we spoke to two dietitians about the top foods that can age you faster if you eat them on the reg. That said, you're welcome to enjoy these foods in moderation—just focus on filling your diet with nutrient-dense foods and saving these for special occasions.

Sugary cereals

While cereals can be a wholesome breakfast, many on the market are riddled with added sugars. And when you're getting most of your calories from sugar, especially first thing in the morning, that can cause rapid spikes in blood glucose, which prompts the body to quickly release insulin to regulate those sugar levels. "Over time, this continuous fluctuation in blood sugar and insulin levels can lead to insulin resistance and increased oxidative stress, contributing to accelerated aging processes in the body," Perez says.

What's more, regularly eating high-sugar foods like sugary cereals can contribute to weight gain and obesity, two conditions associated with a host of metabolic issues, such as type 2 diabetes and cardiovascular diseases.

A diet high in sugar might even manifest itself on your skin. Excess sugar reacts with proteins in your body, such as collagen and elastin, through a process called glycation. This can lead to the formation of Advanced Glycation End Products (AGEs), which make collagen and elastin stiff and less elastic, per a 2021 review in Experimental & Molecular Medicine. "The damage to collagen and elastin, [which are] vital for maintaining youthful and supple skin, manifests as premature aging signs on the skin," Smith says, adding that it can result in wrinkles and sagging skin.

RELATED: 12 Unhealthiest Cereals—Ranked by Sugar Content

Hot dogs and bacon

An occasional bacon, egg, and cheese on a weekday morning or a grilled hotdog at a summer cookout is nothing to fret about, but including processed meats in your diet regularly isn't a smart move.

Processed red meats are rich in saturated fats and often contain preservatives like nitrates, which can contribute to biological aging by promoting chronic inflammation and oxidative stress in the body, Smith says. "These factors accelerate cellular aging and increase the risk of age-related diseases such as cardiovascular disease and certain cancers. Additionally, the consumption of processed meats is linked to the formation of harmful compounds that can damage DNA and proteins, further exacerbating the aging process."

Eating red or processed meat at least four times a week was associated with a 20% higher risk of colorectal cancer than eating it less than twice a week, per a 2020 International Journal of Epidemiology study.

Alcohol

The ocassional glass of wine with dinner or cocktail at happy hour won't do any lasting damage, but binge-drinking every weekend or making alcohol a mainstay in your diet might.

Alcohol can bump up your chronological age in three key ways. First, it's a diuretic, which means it makes you urinate more. This can lead to dehydration, resulting in dry and dull skin with an increased likelihood of wrinkles and fine lines, Smith says.

Second, "Alcohol hinders the absorption of vital nutrients such as vitamins B12 and folate, along with antioxidants, compromising cellular health and contributing to cognitive decline, raising the risk of age-related neurological disorders like Alzheimer's and dementia," Smith says.

Lastly (but definitely not least), alcohol can cause liver damage, including fatty liver, hepatitis, and cirrhosis. "This impairs the liver's ability to efficiently metabolize toxins and maintain overall bodily functions, potentially accelerating aging processes throughout the body," Smith tells us.

RELATED: What Happens to Your Body When You Give Up Alcohol

Refined white flour

Foods like white bread, bagels, pretzels, and pasta are all made of refined grains, which are stripped of all the fiber and nutrients that make the grains healthy in the first place. This milling process causes the foods to become high-glycemic, meaning they can lead to rapid spikes in blood sugar and insulin levels. "This spike and subsequent drop in blood sugar can cause oxidative stress and inflammation, accelerating cellular aging," Smith says.

"Additionally, the lack of fiber and essential nutrients in refined white flour, compared to whole grains, deprives the body of key anti-aging nutrients—such as B vitamins, antioxidants, vitamin E, and minerals—further contributing to the aging process."

Soda and other sugary drinks

Sodas and sugary drinks like sweet tea give you nothing beneficial in terms of nutrition, and drinking them regularly has been linked to myriad health issues. That's mainly because all of these beverages' calories come from added sugars.

The consumption of sugar-sweetened beverages "contributes to biological aging primarily due to its high sugar content, leading to increased oxidative stress, inflammation, and the formation of advanced glycation end products (AGEs) that accelerate cellular aging and tissue damage," Smith says.

This excessive sugar intake can contribute to insulin resistance and increased fat accumulation, which are linked to obesity, type 2 diabetes, and cardiovascular disease—all markers of aging and shorter telomeres. FYI, telomeres protect the ends of chromosomes, and their length is an indicator of cellular aging. Poor diet has been associated with shorter telomeres, per a 2011 report in The Journal of Nutritional Biochemistry.

What's more, "soda contains phosphoric acid, which may hinder calcium absorption, potentially reducing bone mineral density and increasing the risk of conditions like osteoporosis and bone fractures associated with aging," Perez says.

Fried food

Fried food, like chicken nuggets, burgers, and fries often contain trans fats, particularly when the frying oils are reused over and over again—which is a common practice in many fast-food restaurants.

"These trans fats contribute to inflammation and oxidative stress in the body, processes that accelerate cellular aging and increase the risk of age-related diseases like heart disease and diabetes," Smith says.

Here's how reusing oils can lead to trans fat: When oil is heated repeatedly, it undergoes oxidation and thermal degradation, Smith tells us. "The repeated heating causes the unsaturated fatty acids in the oil to undergo structural changes—and one of these changes can be the conversion of cis-fatty acids (naturally occurring in most vegetable oils) into trans-fatty acids. Oils with high concentrations of unsaturated fats (like soybean, sunflower, or corn oil, which are all commonly used for frying) are more prone to forming trans fats when overheated or reused." Plus, higher temperatures and longer heating times increase the rate of trans fat formation.

Restaurant Foods

Even if you're not zooming through the drive-thru to grab a cheeseburger and fries, dining out at restaurants won't do wonders for your body—especially as you age.

"Restaurant foods, though convenient, can contribute to aging due to factors such as high levels of unhealthy fats, including saturated and trans fats, leading to inflammation and an elevated risk of age-related diseases," Perez says. What's more, most of these meals contain more than a full day's worth of sodium—and even seemingly savory restaurant dishes can sneak in loads of sugar, too. "Restaurant meals are often high in added sugars and salt, contributing to the risk of metabolic disorders like obesity and hypertension, which are linked to accelerated aging," Smith says.

What's more, harmful compounds like AGEs and potentially carcinogenic substances can be produced through certain restaurant cooking methods, such as frying or grilling at high temperatures, contributing to cellular damage and accelerated aging.

But not all restaurant meals are bound to zap your fountain of youth. Some establishments (like these dietitian-approved restaurants) prioritize fresh ingredients, use healthier cooking methods, and offer nutritious options. "Making informed choices by selecting meals rich in vegetables, lean proteins, and whole grains, while limiting processed or fried foods, can help mitigate potential negative effects on the aging process," Perez says.

Deli meats

Ham, salami, and sliced turkey breast are all delicious sandwich essentials, but you shouldn't make them a part of your daily diet. Deli meats, which are often high in preservatives like sodium and nitrates, contribute to biological aging primarily through the promotion of oxidative stress and inflammation in the body, Smith tells us. "These preservatives, along with AGEs formed during processing, can damage cells and tissues, accelerating the aging process at a cellular level."

Not only that, but deli meats are sky-high in sodium. Take packaged ham: just three slices contain about 652 milligrams of sodium, which is 27% of your daily value. "The high sodium content in deli meats can contribute to hypertension and cardiovascular issues, which are key factors in age-related health decline," Smith says.

RELATED: Is Deli Meat Bad for You? 6 Effects of Eating It

Potato chips

When the salt craving hits, you might be tempted to grab a bag of potato chips, but we all know how hard it is to stop at just a handful. And a potato chip habit isn't necessarily helping you halt the aging process.

"Commercially produced potato chips are often cooked in unhealthy oils at high temperatures, leading to the formation of trans fats," Perez says. "The high-temperature cooking process for starchy foods like potatoes in chip production can generate acrylamide, considered a potential carcinogen that may contribute to cellular damage and aging-related processes," Perez says.

Not only that but potato chips have a high glycemic index and high salt content. "The sodium content in potato chips can result in water retention, increased blood pressure, and strain on the cardiovascular system, potentially hastening aging in blood vessels and organs," Perez says.

Sugary baked goods

Baked goods—think: cookies, pastries, muffins, and the like—are all made with refined flour and are high in added sugars. Sometimes, they can even contain a bit of trans fat. All of these factors contribute to biological aging by promoting inflammation and oxidative stress.

"The high sugar content can lead to the formation of AGEs that damage collagen and elastin, key proteins for maintaining youthful skin; while trans fats can negatively impact cardiovascular health and cellular integrity," Smith says.

RELATED: The Absolute Best Way to Bake Cookies in an Air Fryer

Agave and other syrups

Sweeteners such as agave syrup, corn syrup, and certain maple syrups are high in fructose, a type of sugar linked to health issues such as insulin resistance, liver fat accumulation, and elevated triglyceride levels, contributing to metabolic issues and accelerated aging, Perez says.

Similarly to refined sugar, excessive fructose also forms AGEs, potentially causing damage to collagen and elastin in the skin, which contributes to wrinkles, decreased elasticity, and skin aging. "Regular consumption of these sweeteners may result in weight gain, metabolic syndrome, and increased risks of cardiovascular diseases and type 2 diabetes, associated with accelerated aging and age-related health issues," Perez says.

If you're using these sweeteners daily instead of prioritizing whole foods (like if you're sweetening your morning bowl of oatmeal with agave instead of fruit), this "can create nutrient imbalances, displacing nutrient-rich foods and impacting overall health, thereby contributing to accelerated aging processes," Perez says.

The bottom line: "Choosing whole fruits for sweetness and minimizing reliance on added sugars and sweeteners can contribute to better health outcomes and potentially slow down the aging process," Perez says.

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But just as much as knowing what drinks are good for weight loss is critical, it's also essential to know which ones to be wary of. We chatted with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who shares 10 popular drinks to avoid if you're trying to lose belly fat.

If you're ready to tighten that waistline and say goodbye to unhealthy beverages, read on to learn which drinks are sabotaging your weight loss goals. And when you're done, check out What Happens To Your Body When You Drink Green Tea.

Blended Coffee Drinks

Indulging in delicious blended coffee drinks may seem harmless, but the hidden sugars and empty calories contribute to belly fat accumulation. "Frappuccinos and sugary lattes are great ways to treat yourself after a hard day once in a while, but many people make the mistake of believing these drinks can replace a regular cup of coffee," Moody explains. "While black coffee averages about five calories per serving, a 16-ounce frappuccino packs about 380 calories. This is more than a medium order of fries at McDonald's. That much sugar and saturated fat won't do your waistline any favors."

RELATED: The 24 Worst Drinks for Your Health

Soft Drinks

Soft drinks are another indulgent beverage loaded with added sugar and empty calories, making them common culprits of belly fat. Their high sugar content can also cause insulin spikes, which leads to fat storage around the abdomen. "Though sodas come in various flavors, they're essentially carbonated, high-fructose corn syrup," says Moody. "The problem with sugary sodas is that they raise your blood sugar, thus prompting the body to pull water from its cells to dilute it. This makes you even thirstier, which can prompt you to drink more soda, and before you know it, you've consumed hundreds of calories that have no nutritional value and can quickly lead to weight gain."

Fruit Juice

While fruit juice may appear healthy, it often concentrates the sugars without the beneficial fiber in whole fruits. This can rapidly increase blood sugar levels and sabotage your efforts to lose belly fat. "It's misleading to believe that fruit juice helps you lose weight and stay healthy because it still contains sugar," explains Moody. "The fiber that's present in whole fruits that helps keep you full and control calorie intake is not present in fruit juice and can cause you to consume a large amount of sugar and calories in a short amount of time. This can make it harder to lose belly fat."

RELATED: The 9 Unhealthiest Juices On Grocery Store Shelves

Beer

The excess calories from alcohol can contribute to fat accumulation, particularly around the midsection. Plus, alcohol contains seven calories per gram, making it a no-go if you're trying to lose weight. Moody tells us, "Beer contains wheat, which makes it high in calories. Alcohol, in general, alters the metabolism in a way that prompts the body to store its calories as fat in the midsection, thus where the term "beer belly" comes from. Alcohol is also inflammatory, and chronic inflammation is a primary driver of the accumulation of visceral fat."

Cocktails

These calorie-dense concoctions are high in added sugars that can sneakily increase your overall calorie intake, causing belly fat storage. "Cocktails contain alcohol, which is a huge nemesis of weight loss. However, the real culprit when it comes to cocktails is the mixers. Cocktails often have sodas, fruit juice, and syrups added to make the spirits more enjoyable. However, combining these caloric ingredients high in refined, inflammatory sugars and alcohol makes a cocktail of its own: a cocktail for visceral fat gain," says Moody.

RELATED: The 10 Unhealthiest Cocktails on the Planet

Smoothies

Smoothies may be a surprising item on this list, but store-bought or overly sweetened smoothies often contain way more calories than you'd expect. Loaded with sugars and often lacking in fiber, these drinks can lead to energy crashes and weight gain. "Smoothies, while they can be full of healthy ingredients like fruit and leafy greens, can also be loaded with sugar and lack protein unless it's intentionally added," says Moody. "This can trigger your hunger sooner than it should and cause overeating later on, which can cause belly fat gain to creep up on you."

Sports Drinks

Despite their association with athleticism, sports drinks are often high in sugar and calories. Unless you regularly engage in intense physical activity, these beverages may lead to excess calorie intake and prevent you from melting belly fat. "Sports drinks are formulated specifically to deliver athletes sugar and electrolytes quickly to fuel their intense exercise," Moody explains. "However, many people mistakenly believe drinking them during their leisure time is harmless. Sports dietitians don't even recommend that athletes have sports drinks unless they exercise for more than an hour because of the sugar content. Even though the fruity, hydrating flavors taste great, an average sports drink contains about 220 calories without any nutrients, but plenty of added sugar."

RELATED: What Consuming Too Much Sugar Does to Your Body

Milkshakes

The combination of high sugar content and saturated fats in milkshakes is a primary culprit behind belly fat accumulation. Moody says, "Milkshakes are typically made with full-fat ice cream, which is loaded with saturated fat. Not only can the combination of sugar and saturated fat increase the risk of heart disease, but both inflammatory compounds can quickly increase visceral fat storage in the body."

Slushies

While slushies might be a refreshing treat, they're often loaded with added sugars that cause insulin spikes, leading to belly fat storage. "Slushies are essentially finely crushed ice with added sugar and artificial colors added," says Moody. "If you've ever let one last long enough to see it melt completely, it tends to look like syrup in a styrofoam cup. Avoid the excess calories (and the brain freeze) by passing on these drinks."

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Energy Drinks

With their high caffeine and sugar content, energy drinks can provide a temporary energy boost but at the cost of increasing your belly fat. "Some energy drinks contain added sugar and excess calories, but many contain artificial sweeteners. Artificial sweeteners may have the potential to trick the body into thinking it's receiving sugar when it isn't. In turn, this can trigger your brain to seek out the sugar it was expecting, thus causing you to overeat and making losing belly fat more difficult," says Moody.

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But not all types of oatmeal are created equal. A packet of flavored instant oats containing added sugars will have a significantly different impact on your body than a bowl of organic rolled oats. That's why we chatted with registered dietitians who revealed the unhealthiest packaged oatmeals ranked by sugar content.

Research suggests that regular consumption of added sugars is associated with increased inflammation, leading to weight gain and increased chronic disease risk. So next time you're browsing the grocery aisle for a healthy breakfast option, steer clear of these oatmeals to reduce your sugar and overall calorie intake, helping you to maintain a healthy weight and boost overall well-being.

Read on for our list of the 12 unhealthiest oatmeals with the highest sugar content—ranked from least to most sugar—to keep out of your grocery cart for better health. And when you're finished, don't miss The 25 Healthiest Carbs You Can Eat.

Quaker Instant Oatmeal Chocolate: 7 grams

Packed with 7 grams of sugar per serving and limited fiber content, this oatmeal lacks the sustaining power to keep you feeling full throughout the morning. Instead, choose oatmeals with less added sugar and use natural toppings like fruits and nuts for sweetness. These options can provide a healthier and more satisfying start to your day.

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Nature's Path EnviroKidz Chocolate Chip Instant Hot Oatmeal: 7 grams

With only 3 grams of fiber and 7 grams of sugar, this oatmeal lacks the balance needed for a satisfying and nourishing breakfast.

Quaker Strawberries and Cream Instant Oatmeal: 8 grams

While the allure of strawberries and cream may tempt your taste buds, the sugar content isn't worth the negative impact on your health. Moody tells us, "Though this one gets some points for using dried vegetable juice as a natural coloring to make the meal appear pink, those points are quickly deducted due to the fiber content. Just half a cup of regular oats contains about 4 grams of soluble fiber, which is a type of fiber that's been shown to help lower cholesterol. However, somehow there is less than 1 gram of soluble fiber in one packet of this brand which eliminates one of the main health benefits of having oats for breakfast."

RELATED: 12 Best Low-Sugar Desserts on Grocery Shelves

365 Everyday Value Organic Instant Oatmeal – Brown Sugar & Maple: 12 grams

Containing only 3 grams of fiber, this oatmeal lacks the fiber content needed for prolonged satiety. Instead, opt for oatmeals with less added sugar and add natural sweeteners like fresh fruits to enhance the nutritional value of your breakfast.

Quaker Maple & Brown Sugar Instant Oatmeal: 12 grams

Quaker's Maple & Brown Sugar Instant Oatmeal has been a longstanding breakfast staple due to its delicious flavor. But the reason behind its appealing taste is its high added sugar content. "The portion size given is larger resulting in a higher calorie breakfast at 160 calories per portion. This also means more sugar because a packet of this brand contains 12 grams of sugar. This is not an ideal brand for those watching their weight," explains Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews.

Great Value Apples and Cinnamon Instant Oatmeal: 12 grams

While apple and cinnamon is an undeniably delicious combo, the high sugar content of Great Value's instant oatmeal makes it a no-go as a healthy breakfast option. "Not only is the fiber content quite low, but this product also contains about 12 grams of added sugar," says Moody. "Having oatmeal like this for breakfast can be problematic because the lack of fiber won't keep you full for long. This means you'll feel hungry again before lunchtime, which could result in you overeating throughout the day."

RELATED: 10 Foods That Stop Sugar Cravings

Quaker Select Starts Protein Instant Oatmeal Maple & Brown Sugar: 12 grams

This oatmeal may have a stellar protein content, but its maple and brown sugar flavor comes with a downside — 12 grams of added sugar per serving. For a healthier breakfast, consider options with lower added sugar and complement your oatmeal with protein-rich toppings like nuts, seeds, or sugar-free protein powder.

Stonewall Kitchen Maple Brown Sugar Oatmeal: 13 grams

This gourmet-sounding oatmeal may sound like a health-conscious choice, but the high amount of carbs and added sugars makes it a top contender for unhealthiest oatmeal. "Stonewall Kitchen is known for its delicious products and baking ingredients," states Masi. "However, this oatmeal is higher in sugar than a plain or less sweetened option."

Nature's Path Apple Cinnamon Instant Oats: 14 grams

With a concerning 14 grams of added sugar in a single packet, this oatmeal falls short on the health scale. Despite the 6 grams of fiber, the high sugar content outweighs the benefits, contributing to potential energy crashes and overeating later in the day.

Quaker Real Medleys Oatmeal – Summer Berry: 14 grams

This flavor may sound healthy and refreshing, but its 14 grams of added sugar per package make it a less-than-ideal choice for a nutritious breakfast. While it provides 6 grams of fiber, the high sugar content can contribute to energy spikes and crashes.

Modern Oats Apple Walnut: 15 grams

Modern Oats Apple Walnut oatmeal combines the fresh taste of apples with the richness of walnuts. Unfortunately, it's also full of added sugars—12 out of the 15 grams are considered "added"—making it an instant oatmeal to keep out of your grocery basket. "Having a low-to-moderate amount of sugar in your oatmeal is ideal to make the product taste good, but also not overdo it on the sugar content," says Masi. "Oatmeal will always contain some amount of carbohydrates and sugar, but there are added sugar varieties that result in a much higher sugar content. If you want to reduce the sugar content, opt for a plain flavor and add your own toppings and flavors so you can control the sugar amounts," she adds.

RELATED: 11 High-Fiber Lunches That Keep You Full

McCann's Vanilla Honey Microwaveable Cup: 17 grams

Microwaveable and convenient, McCann's Vanilla Honey Oatmeal Cup guarantees a quick, tasty, and simple breakfast. However, its convenience comes at a price with its high added sugar content. Gianna Masi, RDN, a registered dietitian with Barbend, says, "With 17 grams of added sugar and only 3 grams of fiber, this product has a higher sugar content than its competitors. A product with more fiber will help with satiety and can help with cholesterol and overall health. Try to find a product that has lower sugar and higher fiber when possible."

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While most menu options appear nutrient-rich and healthy with their bright colors and fresh ingredients, there are some selections you may want to steer clear of if you're on a health journey this year. We asked dietitians what the best and worst choices are on the menu at First Watch so you can eat your next brunch while confidently staying on track with your health goals.

Juice bar & iced coffee

Best: Kale Tonic Fresh Juice

While drinking the kale tonic fresh juice by itself won't leave you full and satisfied, it's a great addition to a high-protein breakfast. Filled with kale, apples, cucumber, and lemon, you'll get plenty of vitamins, minerals, antioxidants, and natural sweetness without added sugars.

Worst: Honey Caramel Crunch Iced Coffee

"The honey caramel crunch iced coffee is the worst choice from the juice bar and iced coffee selections," says Megan Huff, RD, LD, Atlanta-based registered dietitian. "With 370 calories and 64 grams of sugar, this coffee is a sugar bomb and will spike your blood sugar," Huff adds. With ingredients like Heath bar, salted caramel sauce, and sweet cream, it's no wonder a serving of this iced coffee has 128 percent of the recommended daily limit for added sugars.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Healthier Side

Best: Steel Cut Oats

First Watch's steel-cut oats are an excellent base for a filling and satisfying breakfast. "For just 300 calories, you get a nice dose of soluble fiber to help lower cholesterol and manage blood sugar and appetite," says Lisa Andrews, MEd, RD, LD. Then choose your toppings from banana, strawberries, pecans, brown sugar, and low-fat milk for the nutrients provided above. Just be sure to skip the blueberry muffin that comes with it, as it will add another 460 calories and 33 grams of sugar.

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Best: Avocado Toast

"Complete with whole grain artisan bread, fresh avocado, cage-free eggs, lemon, and herbs, the avocado toast is a great choice from the healthier side selections," says Sheri Berger, RDN, CDCES. "It is a balanced breakfast that is rich in protein, healthy fats, and complex carbs to give your morning an energizing jumpstart," Berger adds.

Egg-sclusives

Best: Smoked Salmon Benedict

The Smoked Salmon Benedict is a surprisingly lighter choice from the menu's Egg-sclusives section—poached eggs and hollandaise, complete with protein and omega-3-rich salmon and nutrient-rich tomatoes, onions, and greens (on the side), says Berger. The balance of carbohydrates, fat, and protein in this meal will leave you feeling full and satisfied for hours after you've eaten the last bite.

RELATED: 11 Foods That Keep You Fuller, Longer

Best: Florentine Benedict

"The Florentine Benedict is a nutrient-rich, balanced breakfast that still feels special when going out for brunch," says Meggie Connelly MS, RD, LDN PCOS Dietitian & Culinary Nutritionist. "This dish will keep you full, satisfied, and energized with 21g protein, healthy fats from the avocado, lots of fiber from the veggies, and a moderate amount of carbs," says Connelly.

Worst: Chickichanga

The Chichichanga has every breakfast food you'd want in one dish: eggs, chicken, chorizo, cheese, avocado, potatoes, and a warm tortilla. Unfortunately, it also comes with 145 percent of the daily value (DV) for sodium—about 1,000 milligrams more than you should have in an entire day!

Not only is it high in sodium, but it has a significant amount of fat, including 26 grams of saturated fat, or 130 percent DV.

Worst: Parma Hash

The parma hash could provide enough calories in one meal than some people eat in an entire day, as well as over 1,000 milligrams more sodium and 6 grams more saturated fat than is recommended. While it has fresh, nutrient-rich ingredients like crimini mushrooms, onions, tomatoes, and eggs, the seasoned potatoes, Italian sausage, and three types of cheese make this dish one you may want to skip.

Omelets & fritattas

Best: Morning Market Veg Omelet

"The Morning Market Veg Omelet is a great breakfast selection to get in protein and vegetables," says Sarah Alsing, MS, RD of Delightfully Fueled. With vegetables like zucchini, mushrooms, shallots, kale, and tomatoes, this dish provides fiber and a variety of micronutrients. "The eggs and goat cheese provide protein and fat to keep you satiated," says Alsing. This is one of the lower sodium options on the First Watch menu as well, with only 732 milligrams of sodium, as long as you skip the toast that comes with it.

RELATED: 10 Breakfast Chains That Serve the Best Omelets

Worst: Inspired Italian Omelet

The Inspired Italian Omelet is a high-protein option with eggs as well as Italian sausage, but the high amount of sodium should have you proceed with caution. With 84 percent DV of sodium in just the omelet alone, it will be difficult to stay on track for the rest of the day. The World Health Organization estimates that 1.89 million deaths each are associated with diets high in sodium. While a salty meal here or there isn't likely to cause harm in a healthy person, routinely eating high-sodium meals may have undesired health effects.

From the Griddle & Classic Favorites

Best: Belgian Waffle with Butter & Mixed Berry Compote

The Belgian Waffle is one of the healthiest griddle options that is still super satisfying. By skipping the syrup and slathering your waffle in mixed berry compote, you save 150 calories and 39 grams of sugar.

RELATED: 12 Best & Worst Frozen Waffles on Grocery Shelves, Say Dietitians

Worst: Lemon Ricotta Pancakes

If you feel like eating dessert for breakfast, First Watch's lemon ricotta pancakes are precisely that. Two pancakes topped with whipped ricotta and loaded with berries, lemon curd, powdered sugar, and syrup add up to 92 grams of sugar, most of which is likely to be added sugars.

Not only does this breakfast go overboard on sweetness, but it will also add 1,630 milligrams of sodium to the first meal of the day, or 71 percent DV. While you may expect higher sodium in meals that include bacon or sausage, it sneaks into this excessively sweet breakfast.

Salads & Power Bowls

Best: Pesto Chicken Quinoa Bowl

"The Pesto Chicken Quinoa Bowl has 31 grams of protein from quinoa and lean chicken and is packed with veggies such as kale, tomatoes, and shredded carrots," says Lindsay Cohen, RDN, LDN, CDCES from ABC Nutrition Solutions. Not only does quinoa provide some of the protein and fiber of this dish, but it's also a good source of micronutrients like magnesium, folate, and phosphorus.

Worst: Sweet Honey Pecan Salad

It's hard to claim a salad loaded with greens, avocado, carrots, pecans, and tomatoes is the worst thing you could eat, but the Sweet Honey Pecan Salad is still the least healthy of the First Watch salad options. Leave off the honey dijon dressing, and you'll save yourself 41 grams of added sugar, making it a much healthier option. Get the dressing on the side and use half of it to get all the flavor while still having around 20 grams of added sugar!

Sandwiches

Best: Market Veggie Sandwich

The Market Veggie Sandwich is a tasty way to get a serving or two of vegetables into your day, with plenty of roasted mushrooms, zucchini, spinach, and basil pesto sandwiched between two slices of whole grain bread. Even without meat, this sandwich packs an impressive 24 grams of protein to help you feel full and satisfied.

RELATED: 36 Best Vegan Proteins To Crush Cravings & Feel Full

Worst: Roast Beef and Havarti

With roast beef, horseradish Havarti cheese, roasted onions, tomatoes, and arugula all pressed between two slices of parmesan-crusted sourdough, the Roast Beef and Havarti has too much sodium and saturated fat for us to recommend. Each sandwich has 125 percent DV sodium and 110 percent DV saturated fat. Diets high in saturated fat and sodium are associated with higher risks of heart disease and stroke, among other chronic health conditions.

Sides & Small Plates 

Best: Fresh Seasonal Fruit

Fresh, seasonal fruit is a classic side option that can help you reach the recommended five servings of fruits and vegetables per day, the number that studies have found related to a lower risk of early death. While this dish does have 16 grams of sugar, they're natural sugars found in fruit, not added sugars.

Best: Lemon Dressed Organic Mixed Greens

Choose this side dish for better brain power. A January 2018 study in Neurology found that eating one serving of leafy greens per day can help slow cognitive decline associated with aging. These greens have a flavorful lemon dressing and just 2 grams of sugar, making them a fresh and nourishing choice.

RELATED: 9 Brain-Boosting Foods to Enhance Your Cognitive Function

Worst: Million Dollar Bacon

In just four slices, the Million-Dollar Bacon has 20 grams of added sugar. "An excessive intake of sugar consumption leads to a higher risk of chronic diseases including diabetes, obesity, and heart disease," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. One serving also adds 17 percent DV of sodium and 20 percent DV of saturated fat.

RELATED: What Happens to Your Body When You Eat Bacon

Worst: Biscuits and Gravy

This side dish is too high in calories, fat, and sodium to fit in with an actual meal. With just this side alone, you're getting 58 percent DV of sodium and 60 percent DV of saturated fat.

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Even if you aren't headed to Chili's for a nutritious meal, the nutrition facts associated with some of their most popular items may shock you. There is no shortage of options that pack an entire day's worth of calories into a single meal, desserts with more sugar than you should eat in a workweek, and sodium content that blows the recommended intake out of the water. Luckily, the guiltless grill section, along with portion control and modifications made to even the unhealthiest menu items can lead to more reasonable choices at your next Chili's visit.

When in doubt, avoid fried items, choose veggie side options, share a meal or plan to bring home at least half, and avoid excess empty calories from sugary drinks and desserts. With these suggestions in mind, you'll be on your way to a healthier Chili's meal. Here are the 11 unhealthiest dishes to order at Chili's. For better-for-you options, check out 8 Healthiest Dishes to Order at Chili's, According to Dietitians.

Honey Chipotle BBQ Full Rack of Baby Ribs, without side

Perhaps one of their most notable menu items, the baby back ribs pack one of the highest calorie counts. This full rack of ribs provides over 1,500 calories, and that doesn't even include the fries and mac & cheese they are served with! Add another 700 calories for those two side items, and you have a meal comfortably over 2,000 calories. The half rack of ribs drops you to 760 calories, which is more reasonable, but consider sharing this meal and swapping the fries and mac for veggies.

RELATED: 76 Unhealthiest Foods on the Planet

Bacon Rancher Burger, without sides

A burger that packs two patties, six slices of bacon, American cheese, and ranch dressing, this meal has more saturated fat than one should consume across several days, let alone one meal. With a side of fries, you have another 2000+ calorie meal. The Oldtimer cheeseburger is the lowest-calorie burger option, and you can skip the cheese to drop the calorie and fat count a little more. Enjoy open-faced and with veggies instead of fries and you have a much more reasonable meal.

Nashville Hot Chicken Crispers, 6-count, without sides

Fries and chicken tenders tossed in sauce make this list for a few reasons. Not only do they provide over 1700 calories, but the combination of 130 grams of fat and over 6,000 mg of sodium makes these one of the last healthy menu items. Luckily, they don't contain much added sugar, which is about the only positive. Skip the chicken tenders altogether and instead look for grilled options with a healthier nutrient profile.

RELATED: The 10 Unhealthiest Chicken Dishes At Major Restaurant Chains

Chicken Bacon Ranch Quesadilla

A traditional quesadilla with chicken, bacon, and ranch dressing allows this meal to provide more calories than many need in an entire day. Save some calories by skipping the ranch and sour cream that comes with the meal, and have only 1/3 of the dish to keep calories more reasonable. Save the rest for future meals or share with others to avoid an excessively high-fat meal.

Brisket Quesadilla

Another quesadilla option, this one is made with brisket but has similar nutrition to the chicken bacon ranch option. Skipping the condiments saves significant calories, but still leaves you with a meal well over 1,000 calories. If you are looking for a meaty meal, try the 6-ounce sirloin with grilled avocado for only 360 calories and 18 grams of fat.

Skillet Queso and Chips

One of their most popular appetizers, chips make for a salty and crunchy start to your meal. Trade the salsa for queso, and you add several hundred calories from fat, saturated fat, and a little protein. Not to mention, you'll more than double the amount of sodium. All of the appetizers pack high calorie counts and excessive fat and sodium, so consider getting a cup of chicken enchilada soup for only 200 calories and a more reasonable start to your meal.

RELATED: Every Panera Soup—Ranked by Nutrition

Texas Cheese Fries, full order

It probably doesn't surprise you to see loaded cheese fries as one of the unhealthiest menu options, but the number may surprise you. At 51 grams of saturated fat, this option provides the most on this list. While you may not get this as your entrée, even sharing it as an app or size could cost you serious calories. Even worse, top your fries with chili to push calories over 2100. Skip this menu selection altogether, and go with plain fries as your side or the cup or soup, or a salad as an appetizer.

Bone-In Wings, Lemon Pepper, 16 count

Wings are loaded with protein, but once fried, they pack plenty of fat, too. While the saturated fat count on these wings is much lower than other options on our list, the calories, total fat, and sodium still leave this as an unhealthy meal. Not to mention, these nutrition numbers don't include a dipping sauce you may get on the side, which could easily add hundreds of calories. Go with a 12 count of boneless plain wings to split with fries, and skip the sauce, the keep this meal more reasonable.

Quesadilla Explosion Crispers Salad

Many are surprised at the calorie count of salads, and this one is no exception. While lettuce and veggies are the base of this meal, the battered and fried chicken, cheese quesadilla, tortilla chips, and dressing pack in the calories. The Santa Fe Chicken Salad is a much better option at only 550 calories and comes with house-made ranch, your choice of protein, and plenty of other tasty toppings that add flavor and texture.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Ultimate Cajun Pasta

Chicken, shrimp, penne pasta, and alfredo sauce make this flavorful dish. Unfortunately, the flavor comes with a high carb count, along with excessive fat, saturated fat, and calories. The cajun pasta is the only pasta dish on the menu for adults, so you're better off skipping noodles here and going with a protein-based entrée. The Guiltless Grill has several options to meet your flavor preferences for a healthier number of calories and nutrition profile.

Skillet Chocolate Chip Cookie

Our list of unhealthiest Chili's orders wouldn't be complete without a dessert. Even if you split this 1,200-calorie skillet cookie four ways, you'll be adding over 300 calories and more than 25 grams of sugar to your meal. Instead of getting dessert at the restaurant, head home for a more reasonable portion of something sweet, or finish your meal with a cup of coffee instead of a sugar-loaded dessert.

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The post 11 Unhealthiest Dishes to Order at Chili's appeared first on Eat This Not That.

Unfortunately, not all of the foods sold in bulk and by the pound at Sam's Club are the healthiest choices. Food high in saturated fat, sodium, and added sugars can be found everywhere, from the freezer chests to the snack aisles (and every floor-to-ceiling aisle in between). These are some of the unhealthiest foods at Sam's Club that dietitians want you to think twice about before buying!

Red Lobster Cheddar Bay Biscuits

"My suggestion is to skip the Red Lobster Cheddar Bay Biscuits," says Lisa Andrews, MEd, RD, LD. "One biscuit may be only 150 calories but has 6 grams of saturated fat (30% of the Daily Value (DV)) in addition to 500 mg of sodium (22% of the DV)," Andrews adds. Keep this in mind if you think you may enjoy more than one small biscuit with dinner, as the fat and sodium add up quickly.

RELATED: 10 Best Sam's Club Foods to Buy for Weight Loss

Real Good Foods Bacon Wrapped Spinach Artichoke Stuffed Chicken

I would avoid the Real Good Foods Bacon Wrapped Spinach Artichoke Stuffed Chicken at Sam's Club," says Mandy Tyler, M.Ed. , RD, CSSD, LD. "One piece of chicken provides 440 calories, 13 grams of saturated fat, and 1,090 mg of sodium," says Tyler. Diets high in saturated fat can lead to elevated LDL cholesterol, which increases the risk of heart disease and stroke. With 65% DV of saturated fat from the bacon, cheese, and cream, it's an unhealthy dinner option.

Member's Mark Five Cheese Bacon Macaroni

Member's Mark Five Cheese Bacon Macaroni is a decadent freezer meal that's loaded with pieces of bacon and a creamy combination of 5 types of cheeses. With all of that flavor and creaminess comes 65% DV of saturated fat and 35% DV of sodium in each cup. If you're enjoying this as a side dish, it will be nearly impossible to stay within your daily limit for these nutrients.

RELATED: The 10 Unhealthiest Mac & Cheese Dishes in America

Member's Mark Tropical Trail Mix

Trail mix can be an excellent source of quick energy, protein, and quality carbohydrates, but Member's Mark Tropical Trail Mix is too heavy on sugar and light on the nutrients we want in a trail mix. With 11 grams of added sugars in each ¼ cup serving and only 1 gram of protein, this trail mix is more likely to spike your blood sugar than give you the long-lasting energy you'd want from a quick and convenient snack mix.

Member's Mark Chicken Pot Pie

At its core, chicken pot pie is a mix of chicken, vegetables, broth, and a layer of pie crust, which doesn't seem like a terrible choice for comfort food.  Member's Mark Chicken Pot Pie has 12 grams, or 60% DV of saturated fat and 880 milligrams of sodium in just 1/12 of the pie. All of the extra salt and shortening used in this prepared chicken pot pie meal have us looking for healthier alternatives.

RELATED: I Tried 8 Frozen Pot Pies & 2 Brands Were Tough to Beat

Hormel Mary Kitchen Corned Beef Hash

Hormel Mary Kitchen Corned Beef Hash makes it easy to serve this popular breakfast food on holidays like St. Patrick's Day, Thanksgiving, or Christmas, but one look at the nutrient label has us looking for healthier alternatives. This popular breakfast food has 50% DV of saturated fat and 40% DV of sodium. Starting your day with this breakfast food will make it hard to get off on the right foot.

Wolf Brand "No Bean" Chili

Wolf Brand "No Bean" Chili is a mix of beef, pork, tomato, and oats, which may sound like a healthy combination. And it may be, except for the 950 milligrams of sodium that also come with each cup in addition to 11 grams of saturated fat.

Member's Mark Beef Franks

The Member's Mark Beef Franks are among some of the unhealthiest hot dogs, with over 50% of the DV for saturated fat and 45% of the DV for sodium in just one link. While they're free from MSG, by-products, or artificial colors or flavors, the high sodium makes it hard to fit these Franks into a balanced diet.

Ajinomoto Pork Miso Ramen Bowls

Ajinomoto Pork Miso Ramen Bowls include all the toppings like pork, vegetables, and sesame seeds, all swimming in miso broth and ramen, but at the cost of a whole lot of sodium. One serving of this soup has 1,820 milligrams of sodium or 79% of the amount you should have in just one day. Not only does too much sodium lead to high blood pressure, but it also affects blood vessels, heart, kidney, and brain health.

Member's Mark Sweet Potato Casserole

Sweet potatoes are loaded with vitamin A, including the potent antioxidant, beta-carotene, but Member's Mark Sweet Potato Casserole has too much sugar to count as a healthy choice. Just a half-cup serving has 27 grams of added sugars, over 50% of the recommended daily limit.

Jimmy Dean Sweet Maple Griddle Cake Breakfast Sandwich

Jimmy Dean Sweet Maple Griddle Cake Breakfast Sandwich may be a convenient breakfast option, with its sausage, egg, and cheese wrapped in a pancake, but it's far from healthy. With 35% DV saturated fat, 30% DV sodium, and 20% DV added sugars, you'd be better off making your own breakfast sandwich at home.

RELATED: Here's How Many Calories You Should Eat at Breakfast to Lose Weight

Member's Mark Honey Vanilla Greek Yogurt

Yogurt is an incredibly healthful and beneficial food with its live active cultures that help support a healthy gut microbiome. Member's Mark Honey Vanilla Greek Yogurt is one of the unhealthiest yogurts you can buy at Sam's Club with the incredibly high amount of sugars added to it. Just a ⅔ cup serving has 15 grams of added sugars and it includes only 7 grams of protein. Instead, choose a yogurt with less than 5 grams of added sugars and a variety like Greek or Skyr, which has higher protein, making it a more balanced snack.

Joyba Bubble Green Tea Variety Pack

Some of the unhealthiest foods are disguised to look like healthy choices, and Joyba Bubble Green Tea Variety Pack is one of them. With claims like "No artificial flavors or sweeteners" and Non-GMO and Non-BPA plastered on the box, you may be fooled into thinking this green tea drink is a healthy beverage. But one look at the label, and you can see it's not much different than drinking a bottle of pop. Each serving has 30 grams of added sugars or 60% of what you should be limited to in a day.

Member's Mark Buffalo Style Chicken Dip

Member's Mark Buffalo Style Chicken Dip may look innocent by sneaking a peek at the label, but just two tablespoons has 13% DV of sodium and saturated fat each. By most people's dip standards, that's enough to scoop with only a few chips. If you plan on eating more than a small scoop, the sodium and fat in this dip add up quickly.

Member's Mark Chicken Enchiladas

You may think that prepared meals are a healthier choice than frozen packaged meals, but they can be just as high in fat or sodium. Member's Mark Chicken Enchiladas are one of the worst offenders when it comes to sodium and saturated fat. Just one-half of an enchilada has 60% DV of saturated fat and 68% DV of sodium.

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The post The 15 Unhealthiest Foods at Sam's Club, Say Dietitians appeared first on Eat This Not That.

Even though it's important to treat yourself to your favorite things, it can be helpful to make sure you know what is actually in the foods you're eating. This is especially true in the U.S., where so many of the most common foods contain heavy amounts of added sugars, sodium, saturated and trans fat, and chemicals we can't even pronounce, and at the same time lack necessary nutrients like fiber and protein.

To help you become more aware of what is in the foods you love and crave, and why some of these foods may be harmful if consumed consistently, we put together this list of the unhealthiest foods on the planet. And while you're learning more about these items, make sure to check out these 30 Best Healthy New Grocery Products.

Bacon

Unhealthy Ingredients: Sodium nitrite, sodium nitrate, and sodium phosphate

Waking up to the enticing smell of bacon is enough to get most people out of bed in the morning. However, if you're a regular bacon eater, you may want to be aware of some of the unhealthy ingredients lurking inside. Bacon is a processed and preserved meat, and it is often preserved with artificial ingredients like sodium nitrite and nitrates, as well as sodium phosphate. Unfortunately, these preservatives have been linked to various health issues like accelerated aging, vascular damage, and breast and prostate cancer. Not only that but high consumption of red processed meat (like bacon) has been linked to a greater risk of disease.

Eat this instead: Thankfully, there are a handful of bacon brands that come without these preservatives. A safe way to find healthier bacon is to look for the term "uncured," which means it hasn't undergone a preservation process using nitrates or nitrites. We love options like Pederson's Farms No Sugar Added Uncured Bacon or Nature's Rancher Uncured Applewood Smoked Bacon.

Opting for turkey bacon can also help you keep your saturated fat at a minimum, but it's still important to look out for artificial preservatives in this type of bacon as well.

RELATED: The Best & Worst Bacon Brands, According to a Dietitian

Fast-food breakfast

Unhealthy Ingredients: High amounts of sodium, saturated fat, and calories

Pulling into the drive-thru for breakfast is a convenient way to eat a meal on your busiest days, but it's not always the best way to start your morning when you're focusing on your health. For starters, fast-food breakfast is usually high in calories, sodium, and saturated fat. On top of that, these meals are more often on the lower end of fiber and protein, which means they may not fill you up as much and may contribute to you feeling hungry shortly afterward.

Take the Sausage, Egg & Swiss Croissant from Wendy's, for example. It has 16 grams of saturated fat and over 1,000 milligrams of sodium but contains zero grams of fiber to help balance out your meal.

Eat this instead: Making breakfast at home is almost always going to be your best bet when it comes to making a nutritious breakfast, but we know this sometimes isn't an option. For days when you're in a rush and need to resort to fast food, try looking for lighter options like a McDonald's Egg McMuffin, a Chick-fil-A Egg White Grill, or  Starbucks Egg Bites.

RELATED: The Worst Fast-Food Breakfasts, According to Dietitians

Fast-food burgers

Unhealthy Ingredients: Too much sodium, saturated fat, and trans fat.

Fast food is convenient and delicious, but it's considered one of the unhealthiest types of food you can eat and has been consistently linked to health issues like heart disease, diabetes, and obesity. Fast-food hamburgers and cheeseburgers are some of the worst culprits because of their extremely high fat and saturated fat counts.

Eat this instead: If you are in a rush or just want to treat yourself to some fast food, we recommend trying one of these low-sodium fast-food orders or one of these fast-food meals under 500 calories.

Fast-food French fries

Unhealthy Ingredients: High amounts of sodium, fat, and empty calories

It's only natural that you'd want to order a side of fries with your fast-food meal, but adding this side item to your order is going to pile on the sodium, fat, and empty calories. Not only that, but fries usually contain lower amounts of protein, which means they won't fill you up.

For example, Arby's famous curly fries have over 1,250 milligrams of sodium and only 6 grams of protein, and Popeye's fries have 590 milligrams of sodium and only 5 grams of protein.

Eat this instead: For a fast-food French fry that has a bit less sodium, you can try the fries from Chick-fil-A, which have only 240 milligrams per serving. Or, if you're at home and craving some savory fries, try a healthier frozen option.

RELATED: Every Fast-Food French Fry—Ranked!

Milkshakes

Unhealthy Ingredients: High levels of added sugar and saturated fat

They're satisfyingly sweet and make for the perfect dessert on a hot day, but there is sadly nothing nutritious about a milkshake. They're more often than not loaded with large amounts of added sugar, which can contribute to an increased risk of diabetes and heart disease, as well as saturated fat, which can lead to increased cholesterol and heart problems.

Sipping on a chocolate shake from Arby's will give you 20 grams of saturated fat and a whopping 140 grams of added sugar, while a shake from White Castle will deal out 19 grams of saturated fat and an enormous 179 grams of added sugar.

Eat this instead: If you're craving a frozen sweet treat, skip the milkshake and opt for a scoop or two of vanilla ice cream. You'll still get the sugar and cold texture that you want but with less sugar and saturated fat.

RELATED: 6 Fast-Food Milkshakes That Aren't Made With Real Ice Cream

Donuts

Unhealthy Ingredients: Too much added sugar

The best way to start your day is with a balanced breakfast containing protein, fiber, and other helpful nutrients, which can help keep you energized and satisfied until lunchtime. On the flip side, if you start your morning with a breakfast lacking in fiber and protein, you may find yourself feeling lethargic and hungry before ever reaching your lunch break.

This is the main problem with sugary breakfast items like donuts. They are often high in refined sugars and low in helpful nutrients, and although a donut tastes amazing, eating one will leave you feeling unsatisfied. For instance, ordering something like a Caramel Chocoholic from Dunkin' will give you 38 grams of sugar with only 1 gram of fiber and 4 grams of protein.

Eat this instead: You don't have to give up donuts, but when a craving strikes, try splitting one with a friend as dessert instead of eating it as your first meal of the day.

Coffee creamer

Unhealthy Ingredients: Mono and diglycerides

The problem with certain unhealthy coffee creamers is that some don't have that much cream. For example, the first three ingredients listed on Nestle's Coffee-Mate's Vanilla Bean Liquid Creamer are water, sugar, and vegetable oil. Is that what you want to add to your morning cup of joe? Coffee creamers can also have synthetic additives like mono and diglycerides. Although the FDA says that monoglycerides are safe in small amounts, many monoglycerides contain trans fat. According to the National Library of Medicine, trans fat can potentially raise cholesterol levels, as well as increase your risk of heart disease and diabetes.

Drink this instead: If you can drink dairy, cow's milk is an option that can provide a nice protein boost in your morning cup of coffee. If you want something with more flavor, you can also try a low-sugar, plant-based creamer like Natural Bliss Vanilla Almond Milk Creamer or a plant-based powdered creamer like Coconut Cloud Vanilla Coconut Milk Creamer.

RELATED: 8 Coffee Creamers Made With the Highest Quality Ingredients

Bleached white flour bread

Unhealthy Ingredient: Bleaching chemicals such as azodicarbonamide

If the ingredients label on your loaf of bread mentions bleached flour, you're very likely munching on some undesirable chemicals. Some manufacturers use an ingredient called azodicarbonamide, a plastic dough conditioner used to make bread dough fluffier. The Center for Science in the Public Interest says you should avoid it, citing evidence that azodicarbonamide breaks down into a chemical called urethane during the baking process, and this chemical is considered a carcinogen—AKA a substance that can lead to cancer.

Eat this instead: There are plenty of whole-grain and whole-wheat breads that don't include bleaching chemicals. Not only that, but they are better for you in a variety of other ways, too because many of them include sprouted or whole grains, providing you with much more fiber. For instance, try one of Dave's Killer Bread loaves or Might Manna bread.

RELATED: 10 Best Whole Grain Breads on Grocery Shelves

Sugar-added fruit juice

Unhealthy Ingredient: Added sugars, fiber-less fruit, high-fructose corn syrup

Juice may seem like a healthy choice at first, but not all fruit juices are created equal. While things like 100% pomegranate juice offer tons of antioxidants and vitamins, as well as natural sugars, some store-bought juice brands just sell products that have more added sugar than actual fruit.

For example, Simply Cranberry Cocktail contains 29 grams of added sugar per serving, and according to their website, only 27% of this drink is made with not-from-concentrate cranberry juice. What's more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of visceral adipose tissue in overweight people—yep, that's belly fat—according to a study in the Journal of Clinical Investigation.

Drink this instead: Stick to 100% juice and avoid things with "cocktail" in the name to cut out added sugars from your drink. "For example, every bottle of POM Wonderful 100-percent pomegranate juice has the juice of whole-pressed pomegranates and nothing else – no fillers, and never any added sugar," says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

Diet sodas

Unhealthy Ingredients: Aspartame

What do artificial colors, flame retardants, and fake sugars all have in common? They're ingredients in your favorite diet fizzy drinks. Nearly all popular diet sodas contain aspartame, an artificial sweetener that was initially developed to aid weight loss, but that has recently been found to have the opposite effect, like raising glucose levels, overloading the liver, and causing the excess to convert into fat, according to a study in Applied Physiology, Nutrition, and Metabolism. Not only that, but recent research from PLOS Medicine found that aspartame was linked to an increased risk of cancer.

Eat this instead: If you want something more exciting than a plain old glass of water, you're in luck. Plenty of companies out there now make healthier soda alternatives that still satisfy your cravings for something sweet and bubbly but without the scary ingredients. "OLIPOP is one soda alternative that prides itself on never using any artificial coloring or sweeteners. Plus, you get the bonus of the 9 grams of fiber each can contain to support your gut health," says Manaker.

RELATED: What Happens to Your Body When You Drink Diet Soda

Fried foods

Unhealthy Ingredient: High heat, inflammatory oil

Fried chicken, fried calamari, pork rinds, chicken-fried steak. Aside from the very high fat and calorie count, the main issue with these fried foods is that they contain high levels of inflammatory Advanced Glycation End products (or AGEs). These compounds form when animal-derived products are cooked at high temperatures for a prolonged period. According to a 2015 review published in the journal Advances in Nutrition, experts conclude that when we are exposed to AGEs consistently over time, it can lead to inflammation and oxidative stress in the body, which can then contribute to an increased risk of disease.

Eat this instead: When you can, opt for baking your food instead of throwing it in oil to fry. "If you are craving the crispy taste of a chicken nugget, opt for a choice that is never fried, like Applegate Organic Chicken Nuggets (which are made from chickens that are humanely raised), and toss it in the air fryer or oven," says Manaker

Sausage

Unhealthy Ingredients: Nitrates and nitrites, high-heat cooking methods

Processed meats like sausage are the worst of both worlds. For one, they're typically made from red meat, which is high in saturated fats. And while red meat alone isn't terrible for you, processed red meat often contains high levels of sodium, as well as additives like nitrates and nitrites. Research has shown that nitrites can lead to certain cancers, and these additives can turn into carcinogenic nitrosamines when exposed to high heat, according to a study published in the journal Meat Science. (And you're typically roasting your sausages on a flame-flickering grill or in a frying pan, right?)

Eat this instead: Although some ultra-processed food companies are making food with fewer nitrites than they once did, you can take extra precautions to limit your nitrosamine exposure by purchasing uncured meats that use no nitrites—only salt—and try turning down the heat. "Just keep in mind that the nitrates present in food sources like celery juice or spinach extract (which are used in some 'nitrite-free' options) are reduced to nitrites by the addition of starter bacterial cultures and contribute to nitrosamine formation just as synthetic versions do. Some meat-free hot dog alternatives can satisfy a craving without the risk of including these potentially harmful ingredients in your diet, like Lightlife Smart Dogs," shares Manaker.

RELATED: 10 Best & Worst Pork Sausage Brands

Sugary cereal

Unhealthy Ingredients: refined carbohydrates, added sugar

There's no sugar-coating it: sugar wreaks havoc on the body. Consuming too much of the stuff can lead to obesity, which may cause other health problems like diabetes and heart disease. Unfortunately, many unhealthy cereals pack more sugar into one bowl than you'll find in a Boston Cream Donut, making these some of the unhealthiest foods you can eat for breakfast!

As an example, Fruity Pebbles have 12 grams of added sugar per cup but only contain 1 gram of protein and no fiber at all, and Golden Crisps have 21 grams of added sugar, 2 grams of protein, and no fiber either. Without fiber or protein to back up these sugar bombs, you won't feel satiated after breakfast at all.

Eat this instead: Look for cereals that have less added sugar, as well as more fiber and protein. Purely Elizabeth's Vanilla Blueberry cereal has only 8 grams of added sugar and contains 5 grams of protein and 6 grams of fiber.

Frozen entrées

Unhealthy Ingredients: Too much sodium, preservatives

Freezing food is a terrific way to make it last longer, so why add preservatives? Unfortunately, many manufacturers pile them on when making frozen food. For instance, a Bob Evans Farms Sausage & Potato meal not only comes packed full of additives and preservatives, but it's also loaded with 1,470 milligrams of sodium. If you treat yourself to a Marie Callender's Cheesy Chicken & Bacon Pot Pie frozen meal, you'll be consuming a whopping 28 grams of saturated fat and 1,500 milligrams of sodium. When you realize that the daily recommended maximum for sodium is 2,300 milligrams, you'll see that these choices come close to the limit in just one meal.

Eat this instead: Opt for low-sodium, low-sugar frozen options that contain fewer additives. Daily Harvest frozen meals are lower in sodium and contain fewer preservatives, making it a great option.

RELATED:15 Healthy Frozen Dinners for Easy Weekday Meals

Restaurant desserts

Unhealthy Ingredient: Too much saturated fat, sodium, and added sugar

While restaurant desserts are often more harmful to your health because the portions are so oversized, it's the fact that most of these dessert dishes are high in everything: think calories, total fat, saturated fat, sodium, and sugar, that make them some of the unhealthiest foods around. Take the Chili's Skillet Chocolate Chip Cookie Cake, for example, which has 1,210 calories, 50 grams of fat, 25 grams of saturated fat, 0.5 trans fat, 890 milligrams of sodium, and a whopping 105 grams of sugar.

Eat this instead: A small scoop of sorbet or a scoop of vanilla ice cream is a low-risk way to satisfy that sweet tooth at the end of a meal.

RELATED: The #1 Unhealthiest Dessert at 14 Popular Restaurant Chains

White sugar (too much of it)

Unhealthy Ingredient: Sugar (when consumed in excess)

According to the American Heart Association (AHA), adults in America consume about 77 grams of sugar per day—which is more than 20 grams above the FDA's recommended intake of 50 grams per day. And the American Heart Association recommends that Americans eat even less than that amount with just 25 grams for women and 36 grams for men! Americans' high consumption of refined, white sugar has been linked to an increased risk of type 2 diabetes, heart disease, and obesity.

Eat this instead: You don't have to eliminate sugar from your diet by any means, but if you're looking to lower it while still satisfying your sweet cravings, you could always try a zero-calorie sweetener. (Just make sure you're looking for the ones without aspartame.)  "Allulose is another option that provides a natural sweetness that won't spike blood sugars. It is a rare sugar, making it a perfect choice for people who are avoiding anything artificial," says Manaker.

Store-bought frosting

Unhealthy Ingredients: Titanium dioxide, caramel color, artificial colors

Birthdays are a time to celebrate. Something you shouldn't celebrate? Your frosting being made with chemicals. Many brand-name frostings, such as Duncan Hines' Creamy Home-Style Classic Vanilla, are tinted with potentially carcinogen-contaminated dyes (such as caramel color and titanium dioxide) and artificial colors, making this one of the unhealthiest foods to eat. "Just remember that 'the dose makes the poison,'" says Manaker. "So, a slice of birthday cake on your big day is unlikely to cause harm. Eating birthday cake made with these ingredients every single day? That's another story."

Eat this instead: Healthier, homemade frosting is as easy to make as it is delicious. For example, using avocados and dark chocolate, you can create a decadent buttercream-like frosting that takes just seconds to prepare. "For people who want to skip the homemade process, Miss Jones makes frostings that are almost as good as what mama makes, and they are free from questionable ingredients," says Manaker.

Pancake syrup

Unhealthy Ingredients: High fructose corn syrup, caramel coloring

There's a big difference between natural maple syrup and extra sugary pancake syrup. Famous syrup brands like Aunt Jemima and Mrs. Butterworth's aren't maple syrup at all and are made with two ingredients we're constantly telling readers to avoid—liver-damaging high fructose corn syrup and carcinogen-contaminated caramel coloring.

Eat this instead: Your safest bet is going with a Grade A Medium Amber Pure Maple Syrup. Because the flavor is so concentrated, a little goes a long way, saving you calories and sugar. "And pure maple syrup contains natural antioxidants that the sugary pancake syrups can't claim to have as well," says Manaker.

Bottled smoothies

Unhealthy Ingredients: Fiber-less fruit and too 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're craving in a pinch. But the timesaving drinks have a downside: Compared to freshly made smoothies, 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 Strawberry Banana Smoothie as an example: Downing this entire bottle will fill you up with a whopping 44 grams of sugar and absolutely zero fiber, which means there's nothing to help keep your blood sugar in check.

Drink This! instead: We know it takes more time and effort, but blending up a homemade smoothie will help you keep some of the fiber from the fruit and vegetables, as well as help you control how much sugar you're using and allow you to add in some protein powder if you'd like. "If you love to start your morning with juice, Uncle Matt's Organic Light has less sugar than ordinary orange juice with the added benefit of containing probiotics," says Manaker. "Only 50 calories per serving is certainly a selling point!"

RELATED: 7 Healthiest Store-Bought Smoothies—and 4 To Avoid

Charred meats

Unhealthy Ingredients: High heat combined with muscle meat from beef, pork, poultry, and fish

Grilling is awesome, but you have to watch your char! When you char meat, something called heterocyclic amines (or HCAs), develop as 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 certain cancers—including pancreatic cancer.

Eat this instead: To chop your risk, spice it up! Adding antioxidant-rich spice extracts, like rosemary, to beef patties or marinating it in wine or beer can help reduce HCAs in your grilling process. Manaker shared that the same risk does not apply when you eat grilled veggies, so a charred portobello mushroom cap can satisfy a craving safely.

Energy drinks

Unhealthy Ingredient: Too much sucrose, glucose, and caffeine

Energy drinks 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 50-year-old construction worker; having too many energy drinks could destroy your liver. The report, published in BMJ Case Reports in 2016, found that the man developed acute hepatitis after consuming four to five energy drinks every day over three weeks.

Drink this instead: Green tea—it's all-natural and one of the best energy boosters around. Or, if you're someone who can drink coffee without feeling the jitters, try a cup in the morning. Just make sure you don't go overboard on the caffeine, as you may experience anxiety, increased heart rate, or trouble sleeping.

RELATED: 13 Energy Drinks With the Most Sugar—Ranked!

Ready-to-bake pie crust

Unhealthy Ingredients: BHA and BHT

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. Popular brands like Pillsbury's Refrigerated Pie Crust contain BHA and BHT, two preservatives that have been banned in some European countries, as well as unbleached flour as their number one main ingredient.

Eat this instead: We suggest making sure the ingredients list is free from these preservatives if you're going to buy one in the store, or you can make your own at home. "You can also skip the crust and make a crustless pie," says Manaker. "Try topping it with graham crackers for an appealing crunch."

Artificial sweeteners with sucralose

Unhealthy Ingredient: Sucralose

Sweeteners with sucralose might have zero calories (like Splenda), but that doesn't mean it has zero effects on your health. A recent Canadian Medical Association Journal review of 37 studies analyzed the dietary habits of nearly 406,000 people. The researchers discovered that non-nutritive, artificial sweeteners, such as sucralose, don't support weight management and may be associated with weight gain and cardiometabolic risk if consumed regularly.

In addition, a study in Cell Metabolism found that sucralose consumption led to increased cravings and hunger. It has also been found to possibly alter the gut microbiome and lead to glucose intolerance.

Eat this instead: Before sugar was widely available, people's go-to sweetener was honey, and it still stacks up. Although honey is high in fructose, it also contains a lot of cancer-busting antioxidants. Additionally, local honey has been said to help alleviate allergy symptoms. If you're still looking for a zero-calorie sweetener, you can also try monk fruit. "Allulose is a rare sugar that doesn't spike blood sugars like sugar does," says Manaker. "It can be another nice alternative if you're avoiding sucralose."

Breakfast biscuits

Unhealthy Ingredient: bleached flour, too much sodium, partially hydrogenated oil

Making biscuits from scratch can take forever, but the packaged kind that you just pop in the oven—like Pillsbury— are often full of sodium, bleached flour, and partially hydrogenated oil. In 2015, the FDA declared that partially hydrogenated oils were not safe and that they could contribute to cardiovascular events or heart disease.

Eat this instead: Your best solution is to just make biscuits at home, even though we know it takes much more time and energy. However, our recipe for Southern-Style Biscuits is easier and has fewer ingredients than most.

Store-bought BBQ sauce

Unhealthy Ingredient: High fructose corn syrup

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.

HFCS has been linked to an increased risk of heart disease, according to a study from the American Journal of Clinical Nutrition. Also made with corn syrup and sugar, this sauce is the equivalent of pouring almost four sugar packets on your pulled chicken or bratwurst.

Eat this instead: If you need a condiment for your hot dog, opt for mustard instead. It's super low-calorie 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.

RELATED: 8 Hot Dogs That Use the Highest Quality Ingredients

Sports drinks

Unhealthy Ingredients: Too much sugar, artificial dyes

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 48 grams of the sweet stuff in a bottle of Gatorade. With the daily recommended limit being 36 grams for men and 24 grams for women, it's clear that these drinks are far too sugary. What's more, the beverage is teeming with additives and artificial dyes like Red 40—which has been recently linked to irritable bowel disease.

Drink this instead: If you need some helpful electrolytes to rehydrate, ditch the Gatorade or sports drink and opt for an electrolyte powder like DripDrop. These avoid artificial dyes and have less sugar per serving than the average sports drink.

Restaurant or store-bought cheesecake

Unhealthy Ingredient: Too much sugar, fat, and saturated fat.

Cream cheese is indulgent on its own, but it soars to new heights when it's made into a decadent, creamy cake. Cheesecake is almost always 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 830 calories, 59 grams of fat, 37 grams of saturated fat, and 51 grams of sugar.

Eat this instead: If you're feeling adventurous and want to try your hand at making your own cheesecake, you can try one of these healthier cheesecake recipes at home. "Or, try a Clio's Bar — made with Greek yogurt and tastes just like cheesecake," says Manaker.

Restaurant tiramisu

Unhealthy Ingredient: Too much sugar

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 1,200 calories, 66 grams of sugar, 94 grams of total fat, and 52 grams of saturated fat. This dessert certainly isn't worth it when you realize that the recommended daily maximum of saturated fat comes in at around 13 grams.

Eat this 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.

Margarine

Unhealthy Ingredient: Palm oil

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 (over 13 grams for just two tablespoons), and research suggests that there may be a link between palm oil and cardiovascular disease risk.

Eat this 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 120 calories. According to Manaker, "A quality finishing oil, like Graza, can give dishes a rich flavor with a boost of healthy fats."

Taco bowls

Unhealthy Ingredient: Too much sodium and fat

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, filling of meat, rice, cheese, sour cream, sauces, and other toppings, things can get out of control quickly, and it can take a regular burrito bowl or taco salad and turn it into a calorie-heavy dish.

Eat this instead: If you're craving a taco salad, we suggest making one at home and skipping the taco shell bowl. All you need is lettuce as your base, protein, some beans, and salsa. If you want to keep things even more lean, try skipping the sour cream, or substituting in some Greek yogurt instead. When you're in full control of the ingredients, that's always the best-case scenario.

Frozen pizza

Unhealthy Ingredient: Too much sodium, food additives

Popping a frozen pizza in the oven might save you more 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 ammonium sulfate (a commonly used lawn fertilizer), along with 720 milligrams of sodium and 9 grams of saturated fat per serving, while Digiorno Croissant Crust Three Meat Pizza contains a whopping 1,200 milligrams of sodium, 25 grams of saturated fat, and the additive sodium nitrite.

Eat this instead: At the end of the day, 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 your absolute favorite toppings. "Milton's Craft Bakers Cauliflower Crust Pizza is a better-for-you frozen pizza option that allows you to skip the delivery," says Manaker. "With cauliflower as the first ingredient and being gluten-free, this pizza gives you a boost of real veggies in every bite. Plus, you won't find any questionable ingredients in this option."

RELATED: 25 Best Healthy Frozen Pizza Pies, According to Dietitians

Fettuccine Alfredo

Unhealthy Ingredient: A ton of cream, butter

Alfredo sauce is made from cream, parmesan cheese, and a lot 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 1,310 calories, 55 grams of saturated fat, and 1,200 milligrams of sodium, proving this is another all-American version of a classic dish you're better off without.

Eat this instead: If you're craving pasta, go with a classic spaghetti aglio e olio recipe, as this dish has very few ingredients: garlic, oil, salt, and pasta, which gives it fewer overall calories, saturated fat, and sodium. "A creamy pasta that can be enjoyed in minutes and is made with quality ingredients like cauliflower is Kevin's Natural Foods Lemon Garlic Chicken Penne," says Manaker. "This creamy sauce is dairy-free and made with only quality ingredients. It's also totally Paleo-friendly and gluten-free too."

Belgian waffles

Unhealthy Ingredient: Too much sodium, refined carbohydrates

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 are often loaded with sugar and sweet batters, which means they can go from bad to worse. These waffles are also loaded with simple refined carbohydrates, which make them too easy to digest and not very promising when it comes to keeping you full and focused.

Eat this instead: Go with a traditional waffle you can whip up at home and make sure to top with fruit and pure maple syrup. Using Kodiak Cakes as batter helps boost the nutrition found in these breakfast items, too, Manaker says.

RELATED: 12 Best & Worst Frozen Waffles on Grocery Shelves

Onion rings

Unhealthy Ingredient: Sugar, saturated fat

The onion ring is a great example of how everything good about a vegetable can be expunged after being deep-fried. Depending on the restaurant where they are served, onion rings are oftentimes worse than even fries because they tend to have more calories, saturated fat, and total fat.

For example, Sonic Onion Rings have 580 calories, 29 grams of fat, 5 grams of saturated fat, and 570 milligrams of sodium, and their fries only have 290 calories, 13 grams of fat, 2.5 grams of saturated fat, and 300 milligrams of sodium.

Eat this instead: Restaurant appetizers like onion rings are almost always going to be loaded with calories. If you want something to munch on before your main dish, order the grilled calamari, a house salad, or some chips and salsa instead. Or, if you want some onion rings, make sure you share them with the table.

Mayonnaise

Unhealthy Ingredient: Too much fat

Mayo is delicious, but this condiment contains a ton of fat per serving. For instance, there are 10 grams of fat and 1.5 grams of saturated fat in one tablespoon of Kraft Mayo, and we know how easy it is to go beyond just one tablespoon of this creamy condiment. When it comes to preventing disease and maintaining a healthy heart, saturated fat is the thing you want to keep an eye on, and mayo is usually decently low in this type of fat. But with 10 grams of total fat per serving, it may cause you to consume excess calories, which may lead to weight gain.

Eat this 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 200 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. "Primal Kitchen Mayo is made with avocado oil for mayo lovers who are trying to avoid seed oils and questionable ingredients," says Manaker.

RELATED: 12 Best & Worst Mayonnaise Brands

Nachos

Unhealthy Ingredient: Too much sodium

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 unhealthy bar-food staple is often a go-to appetizer at many restaurants. Just take Applebee's for example, whose beef nachos come in at 1,940 calories and over 4,440 milligrams of sodium—which is almost twice your daily limit.

Eat this 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. "Don't forget to top your nachos with avocado for a boost of healthy fats," suggests Manaker.

Fish and chips

Unhealthy Ingredient: Sodium

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 with sodium and fat.

Eat this instead: When it comes to seafood, abandon ship on fried fish and opt for grilled instead.

RELATED: The #1 Unhealthiest Fish Order At 10 Major Restaurant Chains

Mozzarella sticks

Unhealthy Ingredient: Sodium and saturated fat

Although there is some 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 mozzarella sticks from Applebee's. This appetizer comes in at 18 grams of saturated fat and 2,450 milligrams of sodium—both of which are above the daily recommended limit.

Eat this 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. If you're at a chain restaurant like Applebees, try an appetizer like the bone-in wings (which have only 3 grams of saturated fat and 300 milligrams of sodium) or a house salad.

RELATED: The #1 Order to Never Make at an Italian Restaurant, According to Chefs

Restaurant French toast

Unhealthy Ingredient: Added sugar

If you make French toast at home, 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 these things as it is. Cheesecake Factory's Bruléed French Toast has nearly 2,000 calories, which is about a day's worth of calories in your first meal of the day. It also has a whopping 64 grams of saturated fat (almost five times your daily limit) and 4 grams of trans fat (which is twice the intake recommended by the World Health Organization). In fact, according to the WHO, larger consumption of trans fats is connected to higher cholesterol and an increased risk of coronary heart disease deaths, heart disease, and all-cause mortality.

Eat this instead: To quell your sweet tooth craving at breakfast, make a smoothie alongside a breakfast sandwich with a side order of eggs. That way your meal will be balanced with fiber, protein, and natural sugars. Or, try your hand at making our French Toast recipe, which only has 370 calories, 12 grams of fat, and 4 grams of saturated fat per serving.

Croissants

Unhealthy Ingredient: High amounts of butter, sometimes margarine

We know, we know—biting into a buttery, flaky croissant is unlike anything else. But eating this pastry in the morning will give your body a heaping amount of fat and saturated fat, without protein or fiber to help keep you full. Let's look at a plain Butter Croissant from Dunkin' Donuts. It has 19 grams of fat, 340 calories, and 8 grams of saturated fat (which is about 60% of your recommended daily limit), and only 1 gram of fiber and 6 grams of protein. And that's just for the plain one. If chocolate croissants are your go-to, you're looking at consuming upwards of 25 grams of total fat and 16 grams of saturated fat per pastry from Au Bon Pain, which is over your daily limit of 13 grams.

Eat this instead: For a more balanced breakfast that will leave you feeling full throughout the morning, grab some oatmeal instead of a croissant to start your day. Oats have plenty of fiber, and if you add in some fruit, you'll get a boost of antioxidants and even more fiber.

Soybean oil

Unhealthy Ingredient: Soybean oil

It's found in so many processed and packaged foods, but soybean oil has gotten some negative attention lately in the nutrition world. Some animal studies claim this oil can be linked to obesity and that it may even affect neurological conditions like Alzheimer's or depression. Studies on the effects of soybean oil on humans are very limited so far, so more research needs to be done.

Eat this 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—especially fast food and chain restaurant items. When you're cooking though, there are tons of other oils you can turn to, such as avocado oil or olive oil.

Canned soup

Unhealthy Ingredient: Too much sodium

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 certain canned varieties. Many popular soup brands add excess amounts of salt, and consuming too much salt can cause us to overeat, according to a study published in the Journal of Nutrition.

Some brands like Campbell's Homestyle Chicken Noodle contain 890 milligrams of sodium in just a half cup, but many of us are probably eating more than just half a cup of soup at a time.

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.

Eat this instead: If you need a quick and easy soup, look for canned options that are lower in sodium. But if you have the time and energy, try making your own soup to be able to better control your ingredients and salt levels.

RELATED: 12 Best & Worst Canned Soups, According to Dietitians

Bouillon cubes

Unhealthy Ingredients: Palm oil, caramel color, Yellow 6

Palm oil, caramel color, 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, it's in your best interest to be aware of what bouillon brand you're buying.

Eat this instead: Consider using an organic broth or chicken stock. Separately, Better Than Bouillon Reduced Sodium Chicken Base contains less sodium and fewer additives.

Pre-made muffins

Unhealthy Ingredients: Soybean oil, sugar, mono and diglycerides

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 210 calories per serving, but then you see there are two servings per muffin. Typically, store-bought muffins contain a lot of calories and 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 bleached flour, soybean oil, and additives like mono- and diglycerides.

Eat this instead: If you want something quick, easy, and delicious for breakfast, try Kashi Blueberry Waffles. Two of these low-sugar, high-fiber waffles serve up the sweet blueberry taste you crave for a mere 150 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 pre-packaged muffin. Or if it's muffins you really want, find an easy recipe and make your own at home. You can always save the extra and keep them for a grab-and-go breakfast in the coming week.

Boxed mac & cheese

Unhealthy Ingredients: Tons of sodium

If you have it in you to eat a mere 1-cup serving of Kraft's Three Cheese Mac & Cheese, you'd still consume at least 750 milligrams of sodium—and that's not including your salted pasta water or salted butter you add to bring this cheesy concoction to perfection. As prepared, you hit a third of your day's recommended intake of sodium per serving, and if you eat half the box (which is easy to do), 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 CDC.

Eat this instead: If it's boxed Mac & cheese you're craving specifically, don't worry. Check out some of the Best & Worst Boxed Mac and Cheese, According to Dietitians.

Frozen pies

Unhealthy Ingredients: Hydrogenated soybean oil

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.

Eat this instead: We'd always go for a homemade pie when we get the chance, but if you're in a time crunch and need to whip up a quick and delicious dessert for you and the family, just make sure that the two words "partially hydrogenated" are missing from your frozen pie's ingredient label.

Hot dogs

Unhealthy Ingredients: Sodium phosphate, sodium, sodium nitrite

There are plenty of good reasons not to eat hot dogs—their high levels of sodium and carcinogen-producing nitrites are just two—but if you need another, here you go. The BBQ staple is also preserved with sodium phosphates: a food additive linked to potential health consequences. Studies have connected high levels of serum phosphates (due to dietary consumption) to higher rates of cardiovascular disease and chronic kidney disease.

Eat this instead: If you're jonesing for a juicy dog, opt for an organic, uncured option like Applegate Farms' Great Organic Uncured Beef Hot Dog.

RELATED: 8 Hot Dogs That Use the Highest Quality Ingredients

Deli meats

Unhealthy Ingredients: Excess sodium

The deli meats you use to make your lunch may be putting your life at risk. How? Because these processed meats are loaded with sodium and preservatives. For example, a 2-ounce serving of Boar's Head Smoked Turkey has 500 milligrams of sodium—but many of us will easily go past this small serving when making ourselves a sandwich, which can increase our sodium intake even more. And, a diet high in sodium puts many at risk for high blood pressure (hypertension) and heart disease, and with the average American consuming 3,400 milligrams of sodium each day according to the American Heart Association, you should try to choose lower-sodium options whenever they are available. Along with the sodium, many deli meats like this Boar's Head option are made with sodium phosphate—a common food additive known to potentially increase serum phosphate levels in the body, which can increase cardiovascular risk factors over time.

Not only that, but research has shown a connection between higher consumption of processed meat in general (deli meat included) and diseases like diabetes, heart disease, and certain cancers.

Eat this instead: The American Institute for Cancer Research (AICR) recommends avoiding processed meats as much as possible and suggests focusing on fresh poultry, as well as nut butter or hummus that you can throw on a couple of slices of bread.

Instant oatmeal packets

Unhealthy Ingredients: Sodium, added sugar

If you pick up an instant oatmeal packet like Quaker Raisins & Spice, you'll end up consuming much more sugar and sodium than you would by just making your own plain oatmeal and adding your toppings. The Quaker instant oats have 14 grams of sugar and 8 grams of added sugar, which is a lot to consume first thing in the morning, especially because if you were to make your own oatmeal and add fruit for sweetness, you'd be able to avoid these added sugar levels.

Eat this instead: Again, we recommend making your oatmeal at home because this is the best way to make sure you have complete control over your ingredients and toppings. But if you prefer being able to throw a packet in the microwave," look for a sugar-free option, like Bob's Red Mill Organic Classic Oatmeal Cups, and top it with fresh berries and a sprinkle of cinnamon for some added sweetness," suggests Manaker.

RELATED: The 10 Unhealthiest Instant Oatmeals On Grocery Store Shelves

Candy

Unhealthy Ingredients: Artificial coloring, added sugar, saturated fats

You already knew all the artery-clogging fats and addicting sugars in candy weren't doing you 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. 5 and Yellow No. 6 (found in M&Ms), may promote Attention Deficit/Hyperactivity Disorder (ADD) in children.

Eat this instead: M&M fans should check out Unreal's Milk Chocolate Gems. It's a similar taste and feel, but it's free of all the ingredients that many of us are trying to avoid. "They are 'colored by nature,' not by artificial colors," says Manaker.

Boxed cake mixes

Unhealthy Ingredients: Artificial flavors and artificial colors

Nothing says "Happy Birthday!" like a slice of sugary, chemical-laden cake, right? Whipping up a cake from a box is much easier than gathering all the ingredients and baking it from scratch. But taking this shortcut could cost you in the health department. The Duncan Hines Yellow Cake Mix, for example, comes packed full of questionable ingredients like Red 40, Yellow 6, sodium phosphate, and palm oil, just to name a few. These chemicals are nothing to celebrate.

Eat this instead: We know it may feel like a pain, but your best bet is to make cake at home from simple ingredients like flour, sugar, eggs, etc. If you simply must have a boxed mix, you can opt for something like the Madhava Super Yummy Yellow Cake Mix. This one still contains a few additives, but it has much less than the Duncan Hines version.

Pre-packaged baked goods

Unhealthy Ingredient: Potassium bromate (bromated flour)

Banned in the United Kingdom and Canada, potassium bromate is still lurking in some U.S. foods such as pizza, wraps, rolls, bread crumbs, and bagel chips, according to a 2015 analysis by the non-profit Environmental Working Group (EWG). The issue? A 1982 study found the dough strengthener induced tumors in rats and led the EPA to conclude bromate is a "probable human carcinogen." The Office of Environmental Health Hazard Assessment has also placed this ingredient in the carcinogen category.

While the FDA encouraged bakers to voluntarily stop using it in 1991, the EWG found evidence of it lurking in 86 different baked goods products, including GOYA dough and Fresh Daily Nutmeg Bread.

Eat this instead: This will take a little investigative work on your part, but take a moment to scan the ingredients list next time you're at the market. If you pick up a package with potassium bromate or bromated flour on the label, you may be better off opting for an alternative treat.

Bottled water

Unhealthy Ingredient: BPA (Bisphenol-A)

BPA is a hormone-mimicking chemical found in nearly all food packaging plastics (including water bottles), and it's potentially bad news. According to a study in the International Journal of Endocrinology, chronic ingestion of this chemical can lead to a variety of hormonal changes and fertility issues, such as cryptorchidism, certain cancers, testicular health issues, as well as decreased fertility in males. "This may be more of a concern if the water bottle becomes hot," says Manaker. "But this should not sway people away from drinking water."

Drink this instead: Join the increasing amount of people who want to stay hydrated and healthy by pouring filtered water into a metal flask or non-BPA bottle.

Dried fruit snacks

Unhealthy Ingredients: Sulfites, added sugars, or fruit juice infusions

Sulfites, which are used to keep prepared foods fresh, are often used in dried fruit snacks. According to some research, asthmatics may be at an elevated risk for a reaction to sulfites (though anaphylaxis and life-threatening reactions are rare). You should also watch out for dried fruits that have added sugars. "Dried cranberries are notorious for having additional sweet stuff added to the mix," says Manaker.

Eat this instead: Look for dried fruit that either says "sulfite-free" or "unsulfured"—like these Organic Dried Figs.

American cheese

Unhealthy Ingredients: Sodium citrate and phosphate

That brick of orange cheese sitting in the dairy case at your supermarket is more than just a flavorless lump of dairy-ish ingredients —it's usually loaded with icky additives, too. While many companies are thankfully opting for natural colors to give their cheese that trademark orange hue, they're still loading those slices with ingredients that can seriously harm your health.

For instance, Kraft Singles contain sodium phosphate, an ingredient used to prevent the crystallization of meat and dairy products, which has been linked to an increased risk of bone demineralization, osteoporosis, and kidney health issues.

Eat this instead  If you can't fight your cheese cravings, opt for an organic cheese that's made without preservatives or artificial colors. If you're trying to be particularly gentle with your body, opt for an aged white cheddar or parmesan —they're the cheeses with the lowest lactose levels, which make them the least likely to cause digestive distress.

Wheat bread or whole grain that isn't 100%

Unhealthy Ingredients: Sugar, refined white flour

Unless it says 100% Whole Wheat, don't be fooled into thinking your "wheat" bread is that much better for you than the white version. Most loaves contain a small amount of actual whole grains mixed with unhealthy refined flour.

Take Bimbo Bakery's Made With "Whole Grain" White Loaf as an example. It says "Made With Whole Grain" on the front, and by that, they mean whole grain flour is listed as the third ingredient: behind regular old white flour and water.

What's even more surprising to us is that this two-slice serving has 2 more grams of sugar than Bimbo's Soft Wheat Bread. That's because manufacturers often increase the amount of added sugar in bread made with whole grains. After all, consumers still look for that sweet taste of white bread with the "healthy" feeling of eating whole grains.

Another example is Nature's Own Honey Wheat, which contains "unbleached enriched whole wheat flour" but it isn't 100% whole wheat.

Eat this instead: To ensure you're picking a healthier bread full of actual whole grains and whole wheat, we suggest something like the Ezekiel 4:9 Sprouted Grain Bread.

Foods coated with artificial chocolate

Unhealthy Ingredient: Polysorbate 60

Short for polyoxyethylene-(20)-sorbitan monostearate, this emulsifier is widely used in the food industry. Made of corn, palm oil, and petroleum, this gooey mix can't spoil, and it often replaces dairy products in baked goods. It's commonly contaminated with 1,4 dioxane, a chemical that has been shown to cause cancer in animals and could be toxic for humans as well, according to the CDC.

Eat this instead: Foods coated with real chocolate, like one of these 13 Chocolate Brands That Use the Highest Quality Ingredients.

Shelf-stable, jarred pickles

Unhealthy Ingredients: Polysorbate 80, sodium benzoate, sodium

Vlasic uses polysorbate 80 in their Kosher Dill Spears, the same emulsifier used in some diet ice creams that have been linked to causing cancer in mice. Additionally, several pickle jars are also filled with sodium benzoate, which has been linked to possibly increasing inflammation in the body. Additionally, it's important to monitor how much sodium is used in your favorite pickles, because this can quickly add up depending on which brand you choose.

Eat this instead: You don't have to go too far out of your way to find pickles without this additive. For example, Woodstock Farms Organic Baby Kosher Dill Pickles don't have benzoate or polysorbate on their ingredients list.

Chewing gum

Unhealthy Ingredient: Sugar alcohols, artificial sweeteners

If you don't swallow it, can chewing gum count as food? Kinda. The point is this: Although the bulk of gum is indigestible, some ingredients are, like sugar alcohols and artificial sweeteners. Sugar alcohols are sugar substitutes that have been shown to cause bloating and other gastrointestinal distress. Sorbitol, in particular, takes a relatively long time to digest, and any undigested sugar alcohol in your small intestine acts as the perfect environment for the fermentation of bacteria, thus, causing even more bloating and flatulence. As for artificial sweeteners found in popular gums, you're looking at ingesting additives that have been scientifically shown to trigger your sweet receptors and increase hunger—hence another reason why you're always hungry.

Eat this instead: If you've got a chewing habit, try sunflower seeds. Not only are they tasty, but they are also an excellent source of vitamin E, the body's primary fat-soluble antioxidant.

Reduced-fat peanut butter

Unhealthy Ingredients: Added sugar

Don't let its reduced fat content fool you: low-fat peanut butter is in no way a healthy food, and certain brands can make this one of the unhealthiest foods you can snack on. While peanuts on their own are a good source of protein and fiber, the other ingredients used in low-fat peanut butter will have you running for the hills. When the naturally occurring fats are stripped from peanut butter, they're often replaced with tons of sugar and excess salt to make up for what would otherwise be a bland and flavorless product. Take Skippy Reduced Fat Peanut Butter for example. This product has less fat, but it has 4 grams of added sugar per serving, and corn syrup solids are its second ingredient.

Eat this instead: Skip all the added sugar and enjoy some full-fat, natural peanut butter instead. Spread the Love brand peanut butter is made without added salt, sugar, or oils, and has all the cholesterol-lowering MUFAs that you get from peanuts in their natural state. Peanut butter is also incredibly easy to make on your own: throw some peanuts and a little bit of oil or honey, as per your taste, into a blender and puree until smooth.

Sugar-free chocolate

Unhealthy Ingredients: Sucralose, maltitol, additives, palm oil

It's completely understandable if you're trying to reel in your sweet tooth a bit—just don't use sugar-free sweets as a crutch. Instead of sugar, manufacturers (like Russell Stover) add artificial sweeteners like Splenda and sugar alcohols like maltitol. You'll also find a mixture of palm oil and hydrogenated palm oil, as well as a cocktail of additives like potassium sorbate, Sodium benzoate, and sorbitol.

Eat this instead: If you're looking for a treat that will make your taste buds sing—and not send you running straight for the bathroom—skip this bar and check out a dark chocolate bar instead.

Instant oatmeal cups

Unhealthy Ingredients: Sugar

Oatmeal, a food so innocent, can, unfortunately, be corrupted. But with what, you ask? A whole lot of sugar. And it's even worse in the new way brands are packaging instant oatmeal: with cups! Even though these instant cups are convenient and require fewer steps to make, they are more often than not full of sugar. Even seemingly healthy options like McCann's Steel Cut Irish Oatmeal Vanilla Honey packs 17 grams of added sugar into one serving. That's 70% percent of the recommended intake of added sugars for the entire day for women, and over 47% for men—and it's not even noon!

Eat this instead: Start your morning off on the right foot by opting for some unflavored oats instead, "like Bob's Red Mill Organic Classic Oatmeal," says Manaker. Not only will this save you some serious calories, but it also lends the possibility of adding healthy, filling ingredients, like raw almonds and fruit, to your recipe instead.

Bottled lemonade

Unhealthy Ingredients: Sugar, high fructose corn syrup, and yellow #5

Beyoncé's Lemonade? Great. Pretty much every other kind of lemonade? Mostly garbage. On top of the boatload of sugar that's in most lemonade recipes, brands like Minute Maid give their bottled and canned lemonade drinks a vibrant hue by using yellow #5, which has been linked to hyperactivity and impaired renal function in animal test subjects. Not to mention that water and high fructose corn syrup are the first two ingredients, followed by lemon juice from concentrate, which certainly explains the 27 grams of added sugar per bottle.

Eat this instead: Opt for some infused lemon water with a small amount of sweetener instead, and you'll save yourself a huge number of calories and a ton of added sugar. "You can also DIY your lemonade and use allulose or Stevia as a sweetener instead," says Manaker.

Sprinkles

Unhealthy Ingredients: Sugar, artificial colors, carnauba wax

You know those scented candles that smell so delicious you almost want to take a bite? That's pretty much what you're consuming when you add some sprinkles to your ice cream. These small sugary ice cream accessories are little more than sugar, artificial colors, and actual wax, just like your favorite candle. Take the Betty Crocker Rainbow Sprinkles as an example. Not only are there 18 grams of added sugar in just two tablespoons, but these delicious decorations are made with Red 40, Yellow 5, Yellow 6,  and Red 3.

Eat this instead: Give your favorite frozen treat a little bit more texture and flavor by adding some slivered almonds or cacao nibs. Not only will they make your ice cream more pleasing to your palate, but they'll also add some healthy fiber and antioxidants to your snack. If you're truly craving sprinkles, try a more natural brand like Rainbow Softies Natural Sprinkles. They're lower in sugar and free of artificial coloring, but they're unfortunately still made of wax.

Maraschino cherries

Unhealthy Ingredients: Sulfur dioxide, calcium chloride, sodium benzoate, potassium sorbate, high fructose corn syrup, red #40

Mix up some preservatives, corn syrup, and dyes and you've got… a sundae topping or addition to your favorite cocktail. Maraschino cherries, known for their vibrant hue and perplexing flavor, are an engineered food that has no place in a healthy diet. When you consider that they can last up to three years in their high fructose corn syrup bath before they even get near their expiration date, you'll want to put them back on the shelf.

Eat this instead: Instead of pulling a syrupy, radioactive-looking cherry out of a jar, try getting it the old-fashioned way: from nature. Cherries are plenty sweet on their own, and even without the aesthetic benefit of potentially toxic dyes, they've already got a very pretty color to them. Cherries are also a good source of resveratrol, which can help fight excess abdominal fat and may even help fend off dementia.

Fruit yogurt

Unhealthy Ingredients: Excess sugar and a lack of protein.

All those smiling models in yogurt commercials haven't checked out the ingredients list on their purportedly healthy snacks. Most fruit-flavored yogurts on the market contain very little actual fruit, sweetening their recipes with sugar instead. And those brilliant hues you thought were the result of fresh fruit in the recipe? They're usually just from fruit juice concentrate. With this added sugar and very little protein, yogurts like these will just leave you feeling hungry.

Eat this instead: While sugary, flavored yogurts are not the best choice, there are many yogurt options low in sugar and higher in protein. Plain, unsweetened yogurt is full of live cultures that can benefit your gut bacteria and boost your immune system. Greek or Icelandic yogurts are also great options because they're naturally higher in protein.

RELATED: 13 Unhealthiest Yogurts on Grocery Store Shelves

Bottled coffee

Unhealthy Ingredients: Sugar

When reaching for a bottled coffee beverage, you're probably more concerned with how under-caffeinated you're feeling and less about what could be lurking under that label. Unfortunately, some of these sickly sweet drinks are loaded with more added sugars than you should consume in an entire day.

For example, one 14-ounce bottle of Gold Peak Almond Toffee Coffee Drink contains a staggering 270 calories and 53 grams of sugar. Another shocker? The whole bottle only dishes out 77 milligrams of caffeine, which is significantly less than the 166 milligrams you'd get for an equal serving size of black coffee. Other popular drinks, such as the bottled version of the Starbucks Coffee Frappuccino, are nearly as bad, doling out 34 grams of sugar and 300 calories per bottle.

Drink this instead: Keep the convenience and toss out all the added sugar by opting for cold brew instead. This refreshing pick-me-up skips those high-calorie ingredients and gets you more of what you really want: sweet, sweet caffeine. Fortunately, ready-to-drink cold brew is becoming more widely available, with companies like Chameleon, Blue Bottle, Stumptown, and High Brew offering their flavorful, antioxidant-rich coffees in convenient to-go bottles and cans. If you don't like your coffee black, add in a little bit of your favorite creamer and sweetener, which gives you the ability to control how much you want.

Water enhancers

Unhealthy Ingredients: Sucralose, acesulfame potassium, propylene glycol, artificial colors

Looking to add a little zing to your drink? Don't reach for these manufactured water enhancers. Brands like Mio are made up almost entirely of artificial ingredients, but almost most alarming is Mio's use of artificial, non-nutritive sweeteners sucralose and acesulfame potassium, which a study published in Frontiers in Nutrition linked to weight gain and metabolic disorders. On top of that, Mio's Fruit Punch flavor gets its bright color from Red Dye 40.

Drink this instead: Throw a couple of fruit slices into your water for that extra zing of flavor you're looking for.

Frozen fish products

Unhealthy Ingredient: Sodium tripolyphosphate (STPP)

Something fishy is going down in the frozen food aisle. To help lower-quality fish retain moisture and to lessen the amount of water expelled during thawing, manufacturers soak fish in a bath of sodium tripolyphosphate (STPP)—as they do in Mrs. Paul's Beer Battered Fillets. STPP is a suspected neurotoxin and registered pesticide that the FDA considers "generally recognized as safe" to eat. However, adding STPP to fish can significantly increase the levels of sodium in the item—which can counteract the countless positive heart-health benefits of consuming fish in the first place. It can also increase your intake of dietary phosphates, which are connected to an increased risk of death from cardiovascular disease in patients with chronic kidney disease or prior heart problems.

Eat this instead: Europe, Canada, and other countries have limits on the total level of STPP allowed in seafood (0.1 to 0.5 percent), but the US has no such regulations. Companies aren't required to label this additive, but some packaged products do. When in doubt, stay dry. Seafood labeled as "dry" has not been treated with STPP; seafood marked as "wet" has been soaked in it. Or, to make it even simpler, try fresh fish whenever you are able.

Granola bars

Unhealthy Ingredients: Sugar, corn syrup, sorbitol, soybean oil

Granola has long been associated with healthy living, although considering all the added sugar and additives that are put in certain granola bars, the link is a bit unclear sometimes. The combination of sugar, corn syrup, and sorbitol, a weight gain-inducing trifecta found in Quaker Chewy Chocolate Chip Granola Bars should be enough to have most health-conscious consumers steering clear, but the fact that these bars contain 7 grams of added sugar and only 1 gram of protein renders them almost completely pointless when it comes to nutritional value.

Eat this instead: "KIND Bars are made with wholesome ingredients like nuts and real chocolate, making for a satisfying snack that is loaded with nutrients," says Manaker. "The fiber and protein found in these bars will give them some serious staying power too." We also love that you can pick one of these up at Starbucks as a healthy snack alternative.

Meal replacement shakes

Unhealthy Ingredients: High fructose corn syrup, artificial flavors

Replacing your meal with a pre-packaged shake means you're replacing all the fiber, vitamins, and minerals you'd normally eat with some scary ingredients instead. From blood sugar-spiking high fructose corn syrup and maltodextrin, to artificial colors, these icky shakes are better off in the garbage than on your table. For example, you may want to steer clear of something like the SlimFast Original Shakes, which contain high fructose corn syrup, as well as a long list of additives and chemicals.

Drink this instead: Instead of those chalky, medicinal shakes that are high in sugar and low in any redeeming nutritional values, use one of these healthier protein powders to make your shake at home. "Be sure to watch the added sugary ingredients when you are whipping up your concoction," advises Manaker.

RELATED: 9 Best Store-Bought Protein Shakes, According to a Dietitian

'Light' butter substitutes

Unhealthy Ingredients: Soybean oil, palm oil, mono and diglycerides

When you pick up butter from the grocery store, it's usually a simple list of ingredients like cream, salt, and milk. However, if you opt for "light" versions of butter, you're most likely going to do more harm than if you were to stick to the regular version. A light option like Land O Lakes Light Butter with Canola Oil includes a long list of additives and chemicals, including mono and diglycerides—which are considered to be a class of trans fat.

Eat this instead: Choose healthier monounsaturated fats, such as olive oil, and increase your intake of foods that contain unsaturated omega-3 fatty acids, like chia seeds, flax seeds, and fish. And, for better butter options, try a high-quality brand like Vital Farms, "especially their spreadable butter which is made with avocado oil," shares Manaker.

RELATED: 10 Highest-Quality Butter Brands

Bottled salad dressing

Unhealthy Ingredients: High fructose corn syrup, soybean oil, added sugars

A hearty, nutrient-heavy salad can be a wonderful addition to your day, but some salad dressings can derail your health goals before you're even done eating. For starters, many store-bought salad dressings are high in sugar. Just two tablespoons of the Stonewall Balsamic Fig Dressing packs in 11 grams of sugar and 8 grams of added sugar. While some dressings go overboard with sugar, other dressings—like Marie's Creamy Italian Garlic—pack in the fat. This creamy dressing will serve up 19 grams of fat in just two tablespoons. Even worse is that's mostly from inflammatory soybean oil, which animal studies show can increase appetite.

Eat this instead: Olive oil, balsamic vinegar, lemon juice, honey, mustard—these are just some of the whole ingredients you can use to concoct your own salad dressing in your kitchen that will be far less likely to do you harm. And if you want to buy a healthier option at the store, try one of these 10 Healthiest Salad Dressing Brands.

Fruit cocktail

Unhealthy Ingredients: Added sugar

Just because it's not full of alcohol doesn't mean that a fruit cocktail is any healthier than an oversized margarita. In fact, with the added sugar on top of the natural sugars found in these fiber-less cans of fruit, it may be worse.

Eat this instead: Eat whole fruit that's fresh or frozen whenever you can. You'll get the full nutrient profile with all of the fiber and antioxidants intact, without added sugar to worry about. "If you do go for canned fruit, be sure that it is canned in natural juices and not heavy syrup," says Manaker.

Certain protein bars

Unhealthy Ingredients: Sugar, artificial sweeteners, caramel color, polysorbate 60

The combination of sugar, carcinogenic colors, and polysorbate 60, an emulsifier that can create potentially toxic compounds when combined with other ingredients, makes most protein bars less of a healthy snack and more health hazard. Many of these bars are also loaded with added sugars, so even though they may increase your protein intake, you'll also be consuming too much sugar. As an example, the Gatorade Recover Peanut Butter Whey Protein Bar has 24 grams of added sugar, which is exactly how much a woman is recommended to consume in an entire day.

Eat this instead: Loading up on protein doesn't have to mean loading up on sugar and preservatives, too. A handful of raw almonds, a piece of cheese, or a hard-boiled egg can all help improve your post-workout recovery without weighing you down. Or, you can try one of these healthier, low-sugar protein bars.

Sugar-free jam

Unhealthy Ingredients: Artificial sweeteners

Although it could help regulate your blood sugar, Polaner's Sugar-Free Jam shouldn't be your go-to source for fiber. It's sweetened with the artificial sweetener sucralose, which a 2020 study published in Nutrition Journal found to potentially impact insulin resistance in "healthy" adults.

Eat this instead: Your safest bet is to top your peanut butter sandwiches with fresh pieces of fruit like bananas and strawberries. You'll get a similar taste with none of the artificial sweeteners.

A previous version of this story was published on March 24, 2023. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.

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