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Dried fruits can be loaded with added sugars
Dried fruits can be loaded with added sugars and oils

Dried Fruits

Dried fruits often contain added sugar and oils making them more like candy than a nutritious snack. Seek out unsweetened varieties or make your own with a kitchen dehydrator. Freeze-dried fruit is another option. Most are made without added sugar and they can satisfy a crunchy food craving.

Prepared Granola

Buying granola at the store requires a close look at the nutrition label. While it may contain fiber-rich ingredients like oatmeal, a small serving can also be loaded with calories, saturated fat, sugar, and sodium. Try making granola at home. You can control the added sugar and oils, and improve the nutrition. (Try this easy Apple, Banana, and Peanut Butter Granola.)

Salty Soups

Soups have long been a light lunch staple. They can be filled with nutritious ingredients like beans, vegetables, and lean meats. Unfortunately, they can also be loaded with sodium. Some canned versions contain as much as 700 milligrams per serving. Keep your soup healthy and make a large pot at home on the weekend to eat throughout the week. Use unsalted ingredients and add salt, herbs and spices to your desired taste. This can reduce the sodium content for a healthier meal. (Try this Spicy Basil Lemon Gazpacho.)

Loaded Salads

Nutritious salads can easily be ruined by toppings and dressings. While a sprinkle of cheese or nuts can enhance the flavor of greens, a heavy-handed addition of meats, dried fruits, salted nuts and seeds, croutons and cheese can send the calories, fat, and sodium soaring. Focus on the greens and add a variety, such as romaine, arugula, spinach, and baby kale. Add on vegetable toppers like broccoli, bell peppers, and red onions with a small amount of meat or cheese. A dressing with heart-healthy olive oil will help you absorb vitamins from the vegetables. Combine it with flavored vinegar to add plenty of flavor without saturated fat and excess sodium. (Try this Mixed Green Salad with Cranberry Dressing.)

Sandwiches and Wraps

These lunchtime favorites often contain loads of deli meats, cheeses and dressings that are surround by thick slices of bread or extra large wraps. It’s no surprise some can have as many calories and as much fat and sodium as a burger. For a healthier option, go easy on the meat and cheese and load up with vegetable toppings. Choose mustard or yogurt based condiments over mayonnaise and cream-based sauces. (Try these Chicken Wraps with Creamy Olive Dressing.)

Flavored Yogurt

Fruit is a great addition to yogurt, but not when it contains added syrups and artificial flavors. Sweetened, fruit-flavored yogurts can be loaded with added sugars. Buy natural, plain yogurt and add fresh fruit and honey or all-fruit jam for a treat that is more of a healthy snack and less of a high-sugar dessert.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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