1.
Cereals, including hot cereals like flavored oatmeal
: It may be a breakfast favorite for kids and adults alike, but cereal isn't your best bet to fuel your morning, because it's often packed with sugar. Cereals may be marketed as a healthy choice, but you're better off opting for eggs with sautéed greens with chicken. As we always say - focus on real foods!
2. Packaged breads, including "whole grain" kinds
: Have you ever looked at the sugar content on the loaf of bread? It will blow your mind! Focus on breads that are made with sprouted seeds and don't have any sugar added. Looking to give up bread all together? Give coconut wraps a try for your sandwiches.
3. Granola bars and protein bars
: While they are tasty and easy to grab on the go, most are filled with chemicals and sugars that will make you feel tired later on. Make alternative grab-and-go snacks part of your weekly meal prep with the recipes below. These are also great for satisfying a sweet tooth.
4. "Lower calorie" drinks (including coffees, energy drinks, blended juices and teas)
: These beverages may still contain hidden sugars, and one of the key rules of weight maintenance and health is to avoid drinking your calories. Stick to water, teas you make yourself, and black coffee to be sure you're not sneaking any unnecessary sugars into your diet.
5. Sweetened yogurts and other dairy products
: Some yogurts can contain up to 20 grams of sugar per serving! Aim for plain flavors and full fat versions. When fat is taken out, sugar is usually added for taste, but the fat will help you feel fuller longer!
6. Bottled sauces, dressings, condiments and marinades (like tomato sauce, ketchup, teriyaki)
: It's just a little bit, right? So it can't be bad? The sugar content in ketchup is easily overlooked, but it will surprise you! Instead of reaching for the Heinz, learn out to make your own at home! It will taste so much bolder, too.
7. Restaurant foods
: Eating out can be a huge challenge when you have specific health goals, because you don't know how the food is prepared. There may be a ton of added sugar in sauces, various desserts, and dressings for extra flavor. To avoid the sugary trap, aim for clean, whole foods, and request dressings on the side - but remember to enjoy yourself in moderation!
8. Store-made smoothies
: Smoothies and juices are big in the health world right now, and for good reason - they can be packed with nutrients to help your body thrive. However, it's best to stick to homemade versions, so you can control the amount of added sugar and the nutrition density. Check out the recipe for a sugar-free and fabulous smoothie below!
9. Cooking Sprays
: Cook
ing sprays like canola oil can turn your beautiful homemade meals into a less than healthy option. Canola oil is a
refined oil
that's often partially hydrogenated to increase its stability, but this increases its negative health effects. Stick to coconut and avocado oil - both of these work well with high heats. Keep the olive oils for your salads.
10. Nut butters, jams, and jellies
: A peanut butter and jelly sandwich is both nostalgic and delicious! But a jar of conventional peanut butter contains both canola oil and pure sugar. Stick to ones with just nuts in the ingredients, or make your own. Jelly is already sweet and doesn't need the added sugar! See below for a thick and gooey sugar-free version.
