Snacking isn’t the problem. In fact, the right snack can help keep your energy up and prevent you from overeating at your next meal. The trouble is that many of the foods we grab between meals aren’t nearly as healthy as their packaging makes them seem.

Walk down any grocery store aisle and you’ll find snacks labeled “low-fat,” “natural,” or “made with real fruit.” Those claims don’t always tell the whole story. Many packaged snacks are packed with added sugar, refined grains, sodium, or unhealthy fats that leave you hungry again before long.

That doesn’t mean you have to swear off your favorite treats forever. It’s simply worth knowing which snacks deserve an occasional spot in your diet and which ones are better replaced with more filling, nutritious options. Here are 13 common snacks that aren’t doing your health any favors.

Frozen Pizza

Frozen pizza is quick and convenient, but many brands contain large amounts of saturated fat, sodium, and highly processed ingredients. Just a couple of slices can account for a big portion of your daily sodium intake while adding more calories than you might expect.

A better choice: Make your own pizza using whole-wheat crust, plenty of vegetables, and lean protein. You’ll have more control over the ingredients without giving up the flavors you enjoy.

Sugary Drinks

Soft drinks, sweetened fruit drinks, sports drinks, and many energy drinks contain a surprising amount of added sugar. They add calories without making you feel full, making it easy to drink far more than you realize.

A better choice: Water flavored with fresh fruit, sparkling water, unsweetened iced tea, or herbal tea can satisfy your thirst without all the added sugar.

Pop-Tarts

They’re quick to toast, but they’re mostly made from refined flour and sugar. They also contain very little protein or fiber, so they rarely keep you satisfied for long.

A better choice: A whole-grain English muffin with peanut butter and sliced banana offers a better balance of carbohydrates, protein, and healthy fat.

Potato Chips

Potato chips are one of the easiest snacks to overeat. They’re high in salt and fat, and one serving often turns into several before you realize it.

A better choice: Air-popped popcorn, roasted chickpeas, or lightly salted nuts provide crunch while offering more nutrition.

Cheetos

Cheesy snack foods are made to be hard to stop eating. Many varieties contain artificial colors, flavorings, and plenty of sodium while offering very little nutritional value.

A better choice: Roasted chickpeas with cheese seasoning or baked snacks made with simple ingredients can satisfy the same craving.

Ritz Bits Cheese Sandwich Crackers

These bite-sized crackers seem harmless, but they’re mostly refined flour, processed cheese filling, and salt. They also lack the protein and fiber that help keep hunger under control.

A better choice: Whole-grain crackers paired with hummus, peanut butter, or real cheese make for a much more satisfying snack.

Twinkies

Twinkies have been a lunchbox favorite for decades, but they’re loaded with sugar, refined flour, and highly processed ingredients. They offer plenty of calories without much nutrition.

A better choice: Bake homemade muffins with oats, whole-grain flour, or mashed bananas to satisfy your sweet tooth with fewer processed ingredients.

Frosted Cereals

Many colorful breakfast cereals are closer to dessert than breakfast. They contain large amounts of added sugar and refined grains, which can leave you feeling hungry again not long after eating.

A better choice: Oatmeal or a high-fiber cereal topped with fresh berries or sliced fruit adds natural sweetness and keeps you full longer.

Doughnuts

Doughnuts combine refined flour, sugar, and deep-fried dough into one high-calorie treat. They taste great, but they don’t offer much lasting nutrition.

A better choice: Homemade baked muffins or oatmeal bars made with fruit can satisfy your craving without the heavy dose of sugar and fat.

Instant Noodles

Instant noodles are inexpensive and convenient, but they’re often loaded with sodium and low in fiber, vegetables, and protein.

A better choice: Cook whole-grain noodles and add fresh vegetables, lean chicken, tofu, or eggs for a meal that’s far more filling.

Fruit Gummies

Packages may advertise “made with real fruit,” but most fruit gummies contain very little actual fruit. They’re mostly sugar with added colors and flavorings.

A better choice: Fresh fruit, frozen grapes, unsweetened dried fruit, or homemade fruit leather gives you the sweetness you’re after along with fiber.

Processed Meats

Hot dogs, deli meats, pepperoni, and sausages are convenient, but they’re also high in sodium and preservatives. Eating them often has been linked to a higher risk of several health problems.

A better choice: Grilled chicken, turkey, tuna, beans, or chickpeas are easy substitutes for sandwiches, wraps, and salads that add more protein with fewer processed ingredients.