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Life Tips 25/06/2025 16:29

Think these "health foods" are good for you? A dietitian says these 7 popular items aren't what they seem.

When purchasing prepackaged foods marketed as "better for you," watch for hidden sugar, sodium, unhealthy oils, additives and more, a dietitian says.
If you're aiming to eat healthier, you’ve probably come across the basic advice: focus on vegetables, fruits, whole grains, lean proteins, and steer clear of ultra-processed foods. But let’s be real — eating fresh, whole foods around the clock can feel nearly impossible for most people.
While shopping for pre-packaged foods, many will claim to be "better for you" — even though they may actually contain high amounts of added sugar, sodium, unhealthy fats, and a slew of artificial ingredients.
This is why it’s crucial to pay attention to nutrition labels, and remember, moderation is key. Even if some "healthier" options are better than their less nutritious counterparts, it’s still important to watch portion sizes.
TODAY.com spoke with Dr. Collin Popp, dietitian and assistant professor at the NYU Grossman School of Medicine, to discuss some of the least healthy “health foods” and how to make better choices for a nutritious diet.
Protein Bars
Protein bars can be a convenient option for boosting protein intake and curbing hunger between meals. However, not all protein bars are created equal.
Some protein bars are made with whole-food ingredients and few additives, making them a healthy choice. But many popular brands are essentially candy bars with a bit of added protein.
“Protein bars are something I have almost every day — but I’m very careful about the source and ingredients,” Popp says.
Many protein bars are highly processed and include unhealthy fats like palm oil, added sugars, and other artificial ingredients.
“Often, they’ll use lower-quality plant proteins like processed soy protein or isolates,” Popp explains. “They don't even include much of it, so they might claim to be high in protein, but they only contain 8 grams or so.”
When selecting a protein bar, aim for ones with at least 10 grams of protein, ideally from whole food sources like nuts, seeds, or eggs. “Whey protein is also a good option,” Popp suggests.
Look for protein bars that offer fiber (at least a few grams), minimal added sugar, and fewer artificial ingredients.
Bottled Protein Shakes
Similar to protein bars are store-bought protein shakes. These can help meet your protein needs when consumed in moderation and as part of a balanced diet.
“They're convenient, especially if you haven't had anything to eat yet,” says Popp. However, watch out for added sugars, artificial sweeteners, and excess calories.
“Even though they tend to be lower in fat, they are still highly processed,” Popp adds.
For a healthier alternative, opt for high-quality protein powder with little to no added sugar. You can mix it yourself with water, milk, or blend it into a smoothie.
If you already get enough protein from whole foods, you may not need an extra protein shake. However, it can be helpful if you struggle to meet your protein goals, especially if you’re involved in strength training.
“I always advise people to keep it in moderation or only use it as a last resort,” says Popp.
Granola Bars
Granola bars are a crunchy, sweet snack that seems healthy because they often contain visible rolled oats, nuts, seeds, and dried fruit.
While granola can provide protein, fiber, healthy fats, and vitamins, it’s important to choose your bars wisely.
“Some granola bars are essentially oats with added sugar in bar form, which doesn’t make them the healthiest option,” Popp says.
They may also have unhealthy saturated fats from oils, making them calorie-dense. Even if you can see grains or seeds, some granola bars are still highly processed.
Opt for granola bars made from a variety of whole grains like oats, amaranth, barley, buckwheat, or quinoa. Choose bars with seeds such as chia, flaxseeds, or pumpkin seeds, and ensure there’s minimal added sugar or oils.
Trail Mix
Nuts, seeds, and dried fruits seem like a perfect combination — so what's the catch? Unfortunately, "trail mix can be packed with added sugars or just be a sneaky way to hide chocolates in a 'healthy' snack," Popp warns.
Many store-bought trail mixes are high in sugar, sodium, and calories. "They may look healthy, but they’re not always, so be cautious," Popp says.
Instead of buying trail mix loaded with chocolate candies, salty pretzels, and sugary yogurt bits, look for varieties made with mostly whole-food ingredients and little added sugar.
Another option is to make your own trail mix at home. It’s simple: mix some unsalted nuts, high-fiber seeds, unsweetened dried fruit, and antioxidant-rich dark chocolate.
Bottled Green Juices
Bottled green juices are often marketed as a healthier alternative to traditional fruit juices. “They often contain lots of fruits and vegetables, which are beneficial for the most part,” says Popp.
Some varieties offer vitamins, minerals, and antioxidants. But many are high in sugar (both natural and added) and lack macronutrients.
Unlike whole fruits and vegetables, pressed juices don’t contain much fiber or protein. "With juices, they strip out the really good nutrients, leaving you mostly with carbs and sugar," says Popp.
“Another issue with juices is that they’re easy to drink quickly, meaning you can consume a lot of calories in a short period,” he adds. The high sugar content can also spike blood sugar levels.
When buying bottled green juice, look for ones that list real fruits and vegetables as the first ingredients and avoid added sugars. They may still have natural sugar from the fruit.
Be cautious of unpasteurized juices labeled “raw” or “cold-pressed,” as they haven’t been treated to remove harmful bacteria, according to the FDA.
Veggie Chips
Potato chips are technically made from vegetables, but there’s an increasing variety of veggie chips, straws, and puffs marketed as a healthier alternative.
These products often contain powdered vegetables and come in attractive, colorful packaging. While some veggie chips may not be a bad choice, they can be unhealthy depending on the brand and ingredients.
“They’re disguised as vegetables, but when you actually check the ingredients, rice or corn is usually the first one,” Popp says. “They claim to be 'veggie' because they use byproducts of vegetables."
Unlike raw vegetables like carrots and celery, these chips are made from processed vegetable powder. “Many of the beneficial vitamins, minerals, and fiber are removed, which are some of the main benefits of eating fresh vegetables,” Popp explains.
Although some veggie chips might be healthier than regular potato chips, they can still be high in sodium, fat, and calories.
Plant-Based Meats
For those following a plant-based diet, meat alternatives can help satisfy cravings for burgers or bolognese. However, they aren’t always the healthiest choice, especially when compared to whole plant-based protein sources like beans, legumes, or lean protein such as chicken and fish.
These plant-based "meats" typically contain soy, pea, or wheat-gluten protein or a combination of these. “These aren’t necessarily bad, but they’re still processed,” Popp says.
While they offer a decent amount of protein, they’re often high in sodium and unhealthy fats from added oils. They also tend to contain artificial flavorings and additives to mimic the taste and texture of meat.
Although plant-based meats can be part of a healthy diet when consumed in moderation, be cautious if you’re watching your sodium intake. It's best to focus on whole-food sources of plant-based protein.
“If people want protein from plants, they should focus on legumes, beans, nuts, and whole grains like quinoa,” says Popp.

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