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You’re sticking to your health goals… or so you think. But those innocent-looking snacks? They might be doing more harm than good. While many snack foods are tasty and convenient, they often come packed with sugar, unhealthy fats, sodium, and artificial ingredients that can quietly sabotage your energy, mood, and long-term health.
From sugary drinks to nostalgic treats, here are 13 of the worst snacks to avoid—and what to reach for instead.
Sugary Drinks
Sodas, sweetened juices, and energy drinks might quench your thirst, but they’re loaded with empty calories. Just one 12-ounce can of soda contains more than 39 grams of sugar—already over the recommended daily limit for adults, according to Harvard researchers. These drinks contribute to weight gain, tooth decay, and an increased risk of type 2 diabetes.
Swap it: Try fruit-infused water, unsweetened iced tea, or herbal teas for a refreshing alternative.
Pop-Tarts
Quick? Yes. Nutritious? Not so much. A pair of frosted Pop-Tarts delivers about 400 calories and 76 grams of refined carbs with barely any protein. It’s a sugar rush followed by a crash—and you’re hungry again in no time.
Swap it: Toast a whole-grain English muffin and top it with peanut butter and banana slices for a balanced, energizing start to your day.
Potato Chips
Salty, crunchy, and addictive, chips are one of the most common snack traps. A single serving can have 150 calories, 10 grams of fat, and nearly 200 milligrams of sodium. That sodium spike can lead to high blood pressure and increased risk of heart disease.
Swap it: Try air-popped popcorn or baked veggie chips for a satisfying crunch with fewer additives.
Related: Homemade Potato Chips
Cheetos
Puffed, cheesy, and hard to resist—Cheetos come loaded with artificial colors like Yellow 6 and flavorings that have been linked to inflammation and other long-term health concerns. Just one serving has 160 calories and 10 grams of fat.
Swap it: Look for baked cheese snacks made with real, simple ingredients or try roasted chickpeas for a cheesy, crunchy alternative.
Ritz Bits Cheese Sandwich Crackers
They look harmless, but these mini crackers are heavy on sodium, fat, and empty carbs—and they don’t offer much in return. No fiber. No protein. Easy to overeat.
Swap it: Whole-grain crackers with hummus, avocado, or a slice of cheese will give you protein and healthy fats to stay full longer.
Little Debbie Zebra Cakes
These nostalgic treats pack 34 grams of sugar in a single serving—that’s more than your daily limit in one sitting. With little fiber or protein to balance it out, expect a crash shortly after that sugar spike.
Swap it: A small yogurt parfait with berries and a touch of
Twinkies
The ultimate junk food icon, Twinkies are loaded with sugar, artificial ingredients, and trans fats from partially hydrogenated oils. These fats raise bad cholesterol and increase heart disease risk.
Swap it: Opt for homemade mini muffins made with wholesome ingredients and less sugar for a better-for-you indulgence.
Frosted Cereals
Starting your day with a bowl of sugar masquerading as cereal sets you up for blood sugar crashes and mid-morning cravings. Cereals like Cap’n Crunch are high in refined sugar and low in nutrients.
Swap it: Choose steel-cut oats or high-fiber whole-grain cereals topped with fruit for natural sweetness and sustained energy.
Doughnuts
They may be breakfast staples, but doughnuts are essentially deep-fried sugar bombs made from refined flour. The result? A spike in cholesterol and inflammation—not the best way to start the day.
Swap it: Bake your own treats using almond or coconut flour and natural sweeteners to enjoy the flavor without the guilt.
Instant Noodles
Cheap and quick, yes—but they’re often high in sodium, unhealthy fats, and preservatives. Regular consumption can affect blood pressure and even brain function over time.
Swap it: Prep a simple noodle bowl at home using whole-grain noodles, fresh veggies, and lean protein.
Fruit Gummies
Even if the label claims they’re “made with real fruit,” don’t be fooled—these are essentially candy. Loaded with sugar and artificial colors, fruit gummies don’t offer the fiber or vitamins of actual fruit.
Swap it: Go for fresh fruit slices, unsweetened dried fruit, or homemade fruit leather with minimal added sugar.
Related: Homemade Gummies Recipe
Processed Meats
Hot dogs, deli slices, and sausages are loaded with sodium and preservatives like nitrates, which have been linked to cancer—specifically colorectal cancer, according to the World Health Organization.
Swap it: Use grilled chicken, tuna, or chickpeas for sandwiches and salads instead of processed meats.
Frozen Pizza
Convenient? Definitely. But most frozen pizzas are packed with saturated fats, artificial ingredients, and up to 700mg of sodium per slice. Regularly eating them can raise blood pressure and impact heart health.
Swap it: Make your own pizza with whole wheat dough, fresh vegetables, and lean protein for a healthier version that still satisfies.
Related:
- 19 Surprising Ways to Use Coffee Filters Beyond Your Morning Java
- 20 Genius Tips To Cut Your Grocery Bill In Half
Tamara White is the creator and founder of The Thrifty Apartment, a home decor and DIY blog that focuses on affordable and budget-friendly home decorating ideas and projects. Tamara documents her home improvement journey, love of thrifting, tips for space optimization, and creating beautiful spaces.
