Snacking is an integral part of many people’s daily routines, providing quick bites between meals or comforting indulgence during downtime. However, not all snacks are created equal. By making small swaps and choosing whole-food alternatives, you can enjoy delicious snacks that support a healthy lifestyle. Prioritize nutrient-dense foods with minimal processing, and always read ingredient labels carefully. Many popular options, though delicious, can negatively impact health due to excessive calories, sugar, sodium, or unhealthy fats. Here’s a detailed guide to 20 snacks to avoid, along with insights and healthier recommendations.
Potato Chips
Why Avoid: Loaded with saturated fats, salt, and empty calories. Regular consumption increases the risk of hypertension and weight gain.
Tip: Opt for air-popped popcorn seasoned with nutritional yeast or herbs.
Jordan Provost
Flavored Yogurt
Why Avoid: High in added sugars, some brands contain more sugar than candy bars.
Tip: Choose plain Greek yogurt and add fresh fruit or honey for natural sweetness.
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Candy Bars
Why Avoid: Packed with refined sugar, trans fats, and artificial ingredients.
Tip: Try dark chocolate (70% cacao or higher) for a satisfying treat with antioxidants.
Abby Hocking
Microwave Popcorn
Why Avoid: Many brands contain artificial butter flavorings linked to health concerns.
Tip: Make your own popcorn on the stovetop with coconut or olive oil.
Isa Zapata
Frozen Pizza Bites
Why Avoid: Ultra-processed with trans fats and excessive sodium.
Tip: Make mini pizza bites with whole-grain crackers, marinara, and fresh mozzarella.
Charles Kikas
Granola Bars
Why Avoid: Many contain high-fructose corn syrup and minimal protein.
Tip: Look for bars with whole ingredients like nuts and seeds, or make your own.
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Diet Soda
Why Avoid: Artificial sweeteners can disrupt gut bacteria and increase sugar cravings.
Tip: Replace with sparkling water infused with fresh fruit or herbs.
Liv Averett / Amazon / Instacart / Kroger / Target / Walmart
Packaged Cookies
Why Avoid: High in trans fats and sugar, leading to blood sugar spikes and crashes.
Tip: Bake your own cookies using almond flour and natural sweeteners.
Walter Cicchetti | Credit: Shutterstock
Energy Drinks
Why Avoid: High in caffeine and sugar, leading to jitteriness and energy crashes.
Tip: Choose green tea or matcha for a sustained energy boost.
Koko Paranteau/Tasting Table
Processed Cheese Snacks
Why Avoid: Often loaded with artificial flavors, dyes, and excess sodium.Tip: Snack on real cheese with apple slices or whole-grain crackers.
Alex Lau
Fruit Snacks
Why Avoid: They’re often just candy in disguise with negligible fruit content.Tip: Dehydrated fruit or freeze-dried berries are better choices.
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Instant Ramen
Why Avoid: Extremely high in sodium and MSG, with little nutritional value.
Tip: Make a quick noodle soup with whole-grain noodles, broth, and vegetables.
Serious Eats / Sho Spaeth
Store-Bought Smoothies
Why Avoid: Often loaded with added sugars and low in fiber.
Tip: Blend your own smoothies with spinach, unsweetened almond milk, and berries.
Megan Hageman/Tasting Table
Ice Cream
Why Avoid: Full of saturated fats and sugar, contributing to weight gain.
Tip: Try frozen banana or Greek yogurt-based ice creams.
Victor Protasio
Pretzels
Why Avoid: High in refined carbs and sodium with little nutritional benefit.
Tip: Snack on roasted chickpeas or nuts for more fiber and protein.
Kerri Brewer New York Times
Pancake Syrup
Why Avoid: Essentially flavored high-fructose corn syrup.
Tip: Use 100% pure maple syrup or raw honey in moderation.
Adam Lapetina
Artificially Flavored Chips
Why Avoid: Loaded with artificial seasonings and MSG.
Tip: Make baked vegetable chips with sweet potatoes, kale, or zucchini.
Herr’s
Candy-Coated Nuts
Why Avoid: High in sugar and calories, outweighing the benefits of the nuts.
Tip: Choose raw or dry-roasted nuts for a healthier option.
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Frozen Mozzarella Sticks
Why Avoid: High in saturated fats and often fried in unhealthy oils.
Tip: Bake your own with whole-grain breadcrumbs and part-skim mozzarella.
Liv Averett / Big Mozz / Sam’s Club / Target
Packaged Trail Mix
Why Avoid: Often includes candy, sugar-coated fruits, and salted nuts.
Tip: Make your own trail mix with raw nuts, seeds, and unsweetened dried fruit.
Judy Moreno/Tasting Table
