STEALTHY SUGAR STOWAWAYS IN SNACKS
These five convenience foods may appear to be healthier choices, but they often contain startlingly large amounts of the sweet stuff. Instead, consider homemade alternatives.
On average, a medium (16-ounce) store-bought smoothie can add between 30 and 80 grams of sugar to your day.
Make your own with non-fat milk, half a banana, frozen berries and a sprinkle of omega-3-rich flaxseeds, and add a drop of vanilla extract to bring out the natural sweetness of the milk.
Flavoured oatmeal packets may seem like a healthy strategy for busy mornings, but they can contain as much as 12 grams of sugar per serving. (Heaping a tablespoon of brown sugar on top adds an extra 12 grams.)
Instead, take the 10 minutes required to cook your own quick oats and add a 1/4 cup (50 mL) diced apple and a dash of cinnamon.
A small (4-ounce) serving of fruit-flavoured yogurt can contain up to 13 grams of sugar. If you top it with 1/4 cup (50 mL) store-bought granola, you’re downing another six grams.
Reach for plain Greek yogurt and add your own fresh fruit and nuts. Greek yogurt offers more protein than the fruity varieties and only one-third of the sugar per
1/2 (100 ML) cup serving.
Grabbing a salad for lunch may seem like a savvy dietary choice, but it’s important to know that some bottled dressings, such as French and raspberry vinaigrette, often have four or more grams of sugar per 2 tbsp (25 mL) serving.
Opt for a light drizzle of oil and vinegar on your salad instead.
Conventional wisdom suggests stashing trail mix in your car for a healthy snack on the go, but 1/4 cup (50 mL) of a commercial variety can contain 16 or more grams of sugar.
Make your own mix and go heavy on the protein-rich nuts and seeds and lighter on the dried fruit (and nix the chocolate chips altogether).