Do you think you're doing yourself a favor? You may not be...
A typical container container of flavored yogurt can easily contain 24 to 30 grams of sugar, as much as the entire recommended daily allowance for most women. Buy it plain to cut down on sugar and cost.
Healthier swap: Flavor plain Greek yogurt, which has more protein than the regular kind, with honey, cinnamon and sliced bananas.
Cookies with added fiber
Though fiber counts may look the same on nutrition labels, not all fiber is created equal. Getting fiber from packaged foods like yogurt and cookies probably won't offer the same health-boosting benefits as eating the unprocessed, intact kind found in whole grains, beans, and produce. That's because most processed fibers don't have the gummy texture or bulk that helps non-processed fiber slow digestion, lower cholesterol, and keep you regular.
Healthier swap: To satisfy your sweet tooth and get a fiber fix naturally, choose packaged cookies made with whole grains. We like Kashi Oatmeal Raisin Flax Cookies, which boast 4 grams of fiber from natural ingredients such as raisins, sunflower seeds, cranberries, shredded coconut, and nuts
Fat-free potato chips
Many fat-free chips are made with Olestra, an ingredient whose side effects include diarrhea - and that's no fun. Plus, chips are low in fiber, so one measly serving won't fill you up, and you'll be likely to reach for more or overeat later.
Healthier swap: For a crunchy snack, go for popcorn instead. One cup of the whole-grain clocks in at about 30 calories, less than 1 gram of fat, and is packed with filling fiber and disease-fighting antioxidants. Air-pop your own, and spritz the popped kernels with a little olive oil and sprinkle with garlic salt or grated Parmesan cheese for flavor.
One can of diet cola packs almost as much caffeine as a shot of espresso, so a few cans a day could leave you fluctuating between feeling revved up and crashing. Besides triggering major dips in energy, soda makes it tougher to fall asleep come bedtime, and its acidity can damage tooth enamel if sipped daily.
Healthier swap: Go for flavored seltzer water for a fizz sans caffeine and chemicals. Or try adding sliced cucumbers to give plain old water a kick. Bonus: It will keep you hydrated to help ward off thirst-induced hunger binges later on.
Those little packets of breakfast cereal cook so quickly because they're processed, meaning they have a high glycemic index so your body also digests them quickly. Translation: You'll be reaching for a mid-morning snack to tide you over in no time.
Healthier swap: Slow-cooked oats take longer to make, but they're also less processed, have a low glycemic index, and will keep you full until lunch. To save time, whip up a batch of steel-cut oats on the weekend, and then divide them into individual-portion Tupperware packs, which will make it easy to just grab the container and heat it in the microwave. Stir in sliced apples, cinnamon, and a drizzle of maple syrup for taste.
Packaged egg whites
If you're eating egg-white omelets made with egg substitutes, you might want to think twice about ditching whole eggs with the yolks. Unlike the real stuff, eg