Dear Daughters,

Guess what I found out today!

Healthy snacks give you the energy you need in the day. But some foods labeled as “healthy” are anything but. Who are the worst offenders? Read below:

1. Yogurt
Many yogurts have tons of added sugar. One commercial brand of strawberry Greek yogurt has 29 grams. That’s more than twice the sugar in a serving of Oreo cookies! Plus, many yogurts have artificial flavors, colors, and other additives.

Better: Buy plain, unsweetened yogurt. Add your own fresh fruit and honey.

2. Trail Mix
True, nuts are great snacks. They are also very high in calories. With a big bag, it’s easy to eat too much. Plus, many trail mixes are full of sugary fruits and candy pieces.

Better: Make your own trail mix. Use nuts, pretzels, and dried fruit. Avoid anything with added sugar. Boost flavor with spices like cinnamon and nutmeg. Or go savory with curry or cajun seasoning. Then measure mix out into single-portion bags.

3.EnergyBars
Don’t be fooled by candy bars disguised as health food! Here’s a good tip: If it sounds like desert, treat it like desert. Your “Double Caramel Nut Fudge” energy bar may have 20 grams of protein. But it could also have over 20 grams of sugar. And tons of artificial ingredients.

Better: Buy simple snack bars made with only ingredients you recognize. Even better, just eat nuts and low-sugar trail mix.

4. Granola

Granola is toasted grains, often oats. Complete grains are good for you. Unfortunately, granola is often made with tons of sugar. Many granolas are no different than eating crumbled oatmeal cookies!

Better: Use granola sparingly as a topping. Choose granolas with the least sugar you can find. Or try muesli – it’s like granola but untoasted and with no added sugar.

5.Smoothies

Fruit is healthy, right? Watch out! Some smoothies are made with fruit-flavored syrups. Plus, fruits are naturally high in sugar. The result: many smoothies have as much sugar as sodas. And portions are huge!

Better: Buy small sizes and make sure your smoothies are made with real fruit (and unsweetened yogurt). Try boosting the mix with greens like kale or spinach.

Love,

Mom