Even when you like to keep your intake healthy and focus on fruits and vegetables, most of us include our share of packaged foods. Foods such as oatmeal, energy/protein bars and yogurts certainly can be incorporated into a healthy diet, but some company advertise “health” foods that are really loaded with unhealthy sugar, additives and modified ingredients. ABC Nutrition goes through packaged foods so you know what to look out for.

1. A. Oatmeal: Almost everyone has seen or eaten pre-packaged oatmeal. These foods are perfect because all you need to do is add water or almond milk to the oatmeal, heat up and enjoy. However, many oatmeals are high in sugar, low in fiber and have hidden sodium. Oatmeal is potentially one of the most nutrient-dense, fast breakfasts. With the right one, you can start your day on the right foot, including healthy carbs, good fiber and a filling breakfast. The sugar in the oatmeal should only be 10 grams maximum or under. A good tip is to buy unsweetened oatmeal. If you need something sweeter, add 1-2 teaspoons of your own sweetener. Some instant oatmeals have over 300 mg of sodium per serving—make sure to check that the sodium is no more than 80 milligrams. Lastly, look for high-fiber oatmeals of anywhere from 4-7 grams of fiber. Lastly, the longer the oatmeal takes to cook, the better. In a bind, opt for two minutes cooking oatmeal. Otherwise, a slow cook over the stove oatmeal is best for you.
2. B. Yogurt: Yogurt can be a good breakfast or snack, providing calcium and vitamin D. However, many yogurts have too much sugar or artificial sweeteners. When choosing a yogurt, choose one with less than 15 grams of sugar per serving; this guarantees most of the sugar you are eating is from the lactose found in milk, not from added flavoring. The best options are plain, unsweetened yogurts. Add a minimal amount of sugar, perhaps in the form of fruit, if you need to sweeten it up. Another rule of thumb is to opt for yogurts with fewer ingredients. The shorter the list the better. Lastly, since yogurt is such a high source of calcium, make it count. Aim for a serving that has over 15 percent of the calcium recommended for one day.
3. C. Protein Bars: Protein bars can turn into candy bars, with added protein, very fast. By picking the wrong bars, you can actually be taking in a lot of sugar and unhealthy sources of soy, and encourage sugar cravings instead of keeping your cravings and appetite in check. For a protein bar, there should be at least 12 grams of protein. The carbs and sugar should not be higher than the protein content. Next, choose a bar with a high-quality protein source such as hemp, flax, pea or brown rice for plant-based proteins, or whey isolates or egg white for animal-based proteins. Steer clear of lower-quality sources such as modified soy protein. One last tip is to notice the arrangements of the ingredients. The first four ingredients should be familiar, healthy food sources. If sugar is in the first handful of ingredients, choose another bar.

Eating whole, unrefined foods is always optimal. With busy schedules including families, careers, traveling, hobbies and exercising, pre-packaged foods make life much easier; use these foods wisely and you eat healthier. Keep these ABC tips in mind while browsing the grocery store for healthy, convenient foods. Happy food shopping!

By Bess Berger

Bess Berger is a registered dietitian and started ABC Nutrition and Wellness to provide exceptional nutritional coaching tailored to each individual. Located in Teaneck, Bess has daytime and evening hours and weekends upon request. She can be reached at 201-281-0787 or [email protected]. Major insurances accepted.