Shopping for healthy snacks is not always as simple as it seems to be. The market is saturated with foods that may not be as beneficial for your body as they look, like several so-called healthy snacks. Of course, snacking between meals offers many health benefits, like satisfying your hunger and helping you meet your daily nutrient needs.

While all foods can fit into a well-balanced diet, some snacks aren’t as healthy as they seem. Whether it’s hidden calories, high sodium, excess fat, or sneaky toxins in the packaging, some snacks may derail your health goals.

Not to worry–we’ve compiled a list of 10 unhealthy snacks you may want to limit or eat in moderation.

Flavored Yogurt

Some people don’t like the taste of plain yogurt, so the flavored options seem like a great alternative. However, flavored yogurt usually comes with a great deal of added sugars. Consider flavoring your own yogurt at home. Start with plain yogurt and add fresh fruit yourself. You still get the sweetness and the added benefit of fiber from the whole fruit.

Trail Mix

Trail mix is often advertised as a nutritious snack, and it can be if eaten in moderation. Trail mix is a nutrient-dense snack, meaning it packs a lot of calories in a small portion. Three ounces of trail mix, or one small handful, provides almost 400 calories.1 Considering a small handful won’t likely satisfy your hunger cues, those calories can add up quickly and derail health goals–especially those pertaining to weight loss. Instead, consider a handful of mixed nuts. They can provide protein and healthy fats, and are free from candies and raisins.

Sports Drinks

Sports drinks are typically associated with physical activity. While they can help replace essential electrolytes after a hard-hitting workout, many of us don’t need that intense rehydration. Many sports drinks are packed with sugar and calories and don’t offer many other nutritional benefits. Instead, opt for good, old-fashioned water.

Frozen Meals

Many companies offer low-calorie frozen meals that can serve as a snack between your main meals. While the calories may fit into your day’s total without concern, the sodium content is another story. Frozen meals tend to be loaded with sodium, as it acts as a preservative, allowing the food to stay fresh until it’s prepared.

The latest Dietary Guidelines for Americans recommends consuming no more than 2,300 milligrams of sodium daily.2 One small meal, which may not even satisfy your hunger, may account for half of your day’s recommended sodium intake. If convenience meals can help you stay on track, consider batch cooking and freezing individual servings to use later. This way, you control the ingredients and amount of sodium used.

Protein Bars

Protein supplements can be an excellent way to support muscle recovery, but not all proteins are created equal–especially when it comes to protein bars. For example, some protein bars feature dairy proteins like casein and whey, while others use plant-based proteins like soy, brown rice, and pea. Each offers purported health benefits, but their amino acid profiles will differ as will their digestibility.3

And unfortunately, despite appearing healthy, most protein bars contain ultra-processed ingredients like high-fructose corn syrup, which can contribute to metabolic dysregulation, and fractionated palm kernel oil, which may contribute to cardiovascular disease.45 In short, the more calories and grams of sugar it has, the more it resembles a candy bar.

Rice Cakes

Over the years, rice cakes have earned a reputation as a low-calorie, healthy snack. However, rice cakes are made with processed white rice, meaning they’re low in fiber and other vital nutrients. And without much protein content, they can quickly spike your blood sugar and cause a dreaded sugar crash. Plus, if you eat the flavored rice cake options, you might also consume excess sodium and sugar. Instead, try a piece of whole wheat toast with peanut butter spread and sliced bananas.

Fat-Free Dressings

Fat-free alternatives have monopolized the wellness departments for years, but are they really healthy? Dietary fats are essential to a healthy body as they support cell function.6 You need fat to absorb fat-soluble vitamins, produce important hormones, and protect your organs. Plus, foods like fat-free salad dressings are comprised of fat replacements. When foods are fat-free, extra sodium or sugar is usually added to replace the lost flavor. Instead of using fat-free dressings, consider using smaller portions of regular dressings.

Pretzels

Although pretzels seem healthy, they don’t offer many nutritional benefits. One ounce of pretzels contains over 100 calories and 300 milligrams (mg) of sodium.7 If you’re craving a crunchy snack, consider fresh veggies and hummus.

Store-Bought Smoothies

Homemade smoothies can be packed with nutrition, but their store-bought counterparts aren’t as healthy. Grab-and-go smoothies tend to be high in sugar and calories, overshadowing the health benefits of the fruits and other ingredients. Some store-bought smoothies can contain upwards of 700 calories per serving, which can quickly derail your day’s calorie intake. Try making your smoothies at home, and include a lean protein source, such as Greek yogurt.

Baked Chips

Baked chips took the wellness world by storm several years back, and they continue to linger. While baked chips tend to be lower in calories and fat than your standard potato chip, they are usually less satisfying and may lead to overeating. They’re highly processed, often leaving you dissatisfied even after eating a large serving.

Eating large portions can increase your blood sugar, causing an insulin surge and fat storage. So, while you may turn to baked chips in an effort to lose weight, they might actually work against your goals.

Snacks That Are Good For You

Snacking can help you stay on track as you pursue your health and wellness goals, but as we’ve seen, not all snacks are created equal. Consider these delicious and nutritious snacks:

• Greek yogurt with fresh fruit: Greek yogurt is rich in protein and probiotics, while fresh fruit offers essential vitamins and fiber.89
• Apple slices with peanut butter: Apple slices provide filling fiber, while peanut butter provides protein and healthy fats.1011
• Cottage cheese with melon chunks: Cottage cheese is a low-fat protein source. Pair it with fresh cantaloupe or honeydew melon for a refreshing snack rich in nutrients.1213
• Oatmeal with banana slices: Oatmeal is an excellent source of complex carbohydrates and fiber. The bananas add a sweet taste and a variety of vitamins.1415

Tips for Choosing a Healthy Snack

Choosing healthy snacks is essential to maintaining a well-balanced diet. Here are some tips for choosing a nutritious snack:

• Always be prepared: One of the best ways to consistently eat healthy snacks is to always have healthy snacks on hand.
• Include a protein source: Protein plays a monumental role in healthy snacking. Including a lean protein in your snack helps regulate blood sugars and keep you fuller for longer.
• Don’t forget about fiber: Fiber plays a critical role in overall health and can help you capitalize on nutrition during snack time.16 Fiber is found in plant-based foods, like whole grains, fruits, and vegetables.
• Stay hydrated: Thirst can easily be mistaken for hunger. Cut through the confusion by keeping a water bottle on hand and drinking enough water daily.
• Read nutrition labels: Check the nutrition label for valuable information on calories, serving size, and macronutrient counts before diving into a snack. Look for options that are lower in added sugars and higher in fiber.
• Moderate your portion sizes: Too much of a good thing isn’t always a good thing. Try to follow suggested serving sizes to avoid excess calorie intake.
• Eat mindfully: Pay attention to your body and honor its hunger cues. Try to avoid eating mindlessly in front of the TV or other screens.
• Include a variety of foods in your diet: Avoid burnout by incorporating a variety of foods into your snack routine.

A Quick Review

In a world where healthy eating is a priority for so many, it’s important to stay informed about the snacks we choose. While some snacks wear healthy labels, they often contain hidden sugars, calories, unhealthy fats, and unnecessary additives. By reading nutrition labels, understanding ingredients used, and being mindful of portion sizes, we can navigate the many options of seemingly healthy snacks to choose foods that support our well-being.