1. Egg whites
Whole eggs are one of the least expensive, highest-quality proteins on the planet. Though once demonised due to their high cholesterol, better science now shows that dietary cholesterol has no effect on overall blood cholesterol. Don’t believe restaurants and “experts” who say egg whites are heart healthy and that whole eggs are not.
2. Non - or low-fat packaged foods
Fat helps your body absorb nutrients. So when you buy a bottle of non-fat salad dressing, you’re actually consuming fewer nutrients from the greens than if you were to use a little Olive oil with Balsamic vinegar . Plus, admit it: Non-fat dressing tastes terrible.
3. Full carb snacks
Crackers, cereal bars, pretzels–these foods offer little nutrition beyond a measly gram or so of fibre, at most. Swap these for snacks that include stomach-filling protein and/or better fibre numbers. Nuts, apples, cheese, Greek yoghurt, berries, and cottage cheese are all good picks.
4. Peanut butter
Yes, peanut butter (and almond butter, FYI, a single almond takes about 1.1 GALLONS of water to produce!!!! Or close to 10 gallons for a handful or cashew butter) offers a great source of heart-healthy fats, but PB calories can pile up fast. Limit yourself to two thumb sizes. Then close up the jar and PUT IT AWAY. If this seems impossible, give any of the popular powdered peanut butters a try.
5. Energy bars (HUGE CULPRIT)
Just cause it says "ENERGY BAR" does not mean it is not laden with SUGAR!!
Many of them are nothing more than fortified candy bars – sometimes with more calories. Yes, they’re convenient, but think about packing your snack bag with more nutritious non-perishable options such as nuts instead.
6. Fruit-on-the-bottom yoghurt
The word “fruit” should be used loosely. It’s more like sugar on the bottom, as some yoghurts can have more added sugar than a soft drink. Instead, stick with plain Greek yogurt and add fresh fruit.
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