Did you know that the average supermarket stocks over 30,000 items? That’s a lot of choices to make, and not all of them are great for your wallet or your health. While some products are weekly pantry staples, others are steeply priced, unhealthy, or simply not worth the money.
Cruising through the aisles can be tricky, with tempting packaging and clever marketing designed to tempt you into impulse purchases. It’s easy to fall victim to these tactics and end up with a cart full of items you don’t need, or that won’t satisfy your taste buds or nutritional needs.
We’re going to expose 12 grocery store items that are often harmful to your health, costly, or just not worth your hard-earned cash. Don’t forget your reusable shopping bag as you join us to peruse the aisles and reveal the foods that deserve a spot on your “do not buy” list.
1. Vegetable Oil Sprays
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While marketed as a healthier alternative to traditional oils, vegetable oil sprays often contain propellants and emulsifiers that can negate their benefits. These additives may pose health risks and can leave a sticky residue on your cookware.
Instead of relying on vegetable oil sprays, opt for using a small amount of extra virgin olive oil or avocado oil in a reusable spray bottle (much kinder on the wallet!). This allows you to control the amount of oil used and avoid unnecessary additives.
2. Instant Oatmeal Packets
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Instant oatmeal packets are convenient, but they often contain added sugar, artificial flavors, and preservatives. These packets lack the nutritional value of steel-cut or rolled oats and can contribute to blood sugar spikes and crashes.
Instead of relying on instant oatmeal packets, prepare steel-cut or rolled oats on the stovetop or in a slow cooker. This allows you to control the ingredients and add healthy toppings like fruit, nuts, and seeds for a more nutritious and satisfying breakfast.
3. Pre-Flavored Coffee Creamers
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Pre-flavored coffee creamers are often loaded with sugar, artificial sweeteners, and unhealthy fats. These creamers can add unnecessary calories and harmful ingredients to your morning cup of coffee.
Instead of using pre-flavored creamers, try using plain milk, unsweetened almond milk, or a small amount of natural sweetener like honey or maple syrup. You can also experiment with adding spices like cinnamon or nutmeg for a flavorful and healthy twist.
4. Frozen Dinners
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Frozen dinners may seem like a convenient option for busy weeknights, but they are often high in sodium, preservatives, and unhealthy fats. These dinners typically lack fresh ingredients and can be a less nutritious and satisfying option compared to home-cooked meals.
Plan ahead and prepare easy meals in bulk that you can freeze and reheat later. This allows you to control the ingredients and ensure a healthier and more delicious meal. You can also try using a meal delivery service that offers fresh, healthy ingredients and easy-to-follow recipes (that are often surprisingly similar in price to frozen meals).
5. Pre-Made Salads
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While pre-made salads seem like a healthy option, they often come with high-calorie dressings and calorically dense toppings like croutons and bacon bits. These salads can quickly become a calorie bomb and negate the health benefits of vegetables.
Prepare your own salads at home using fresh ingredients and homemade dressings. This allows you to manage the ingredients and create a salad that is both healthy and delicious (and cheaper). You can also choose to assemble your own salad at the store’s salad bar if you’re in a pinch.
6. Juice Drinks
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Juice drinks are often marketed as a healthy alternative to soda, but they are often high in sugar and lack the fiber and nutrients found in whole fruits. Many juice drinks contain added sugars and artificial flavors, making them a less healthy option.
Instead of reaching for juice drinks, opt for whole fruits or freshly squeezed juices. Whole fruits provide fiber, vitamins, and minerals that are essential for your well-being. You can also make your own juices at home using a juicer or blender.
7. Granola Bars
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Granola bars are often marketed as a healthy snack, but many varieties are high in sugar, calories, and unhealthy fats. These bars may contain added sweeteners, chocolate chips, and other ingredients that make them more akin to candy bars than a convenient nibble.
Look for granola bars that are made with whole grains, nuts, and seeds, and contain minimal added sugar. You can also make your own granola bars at home to save money, using wholesome ingredients like oats, dried fruit, and nuts.
8. Flavored Instant Rice
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Flavored instant rice packets are convenient, but they often contain high amounts of sodium, artificial flavors, and preservatives. These packets lack the nutritional value of plain rice and can contribute to high blood pressure and other health problems.
Choose plain rice, such as brown rice or quinoa, and add your own flavorings using herbs, spices, or vegetables. This allows you to control the sodium content and create a healthier and more flavorful meal.
9. Pre-Shredded Cheese
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Pre-shredded cheese is convenient, but it often contains cellulose, an anti-caking agent that can interfere with nutrient absorption and cause digestive issues. Additionally, pre-shredded cheese is often more expensive than buying a block of cheese and shredding it yourself.
Invest in a cheese grater and shred your own cheese at home. This allows you to avoid unnecessary additives and ultimately saves money. You can also choose to buy cheese in blocks and slice it yourself for sandwiches or snacks.
10. Bottled Smoothies
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Bottled smoothies may seem like a healthy and convenient option, but they are often high in sugar and calories. Many bottled smoothies contain added sugars, fruit juices, and other ingredients that can contribute to weight gain and other health problems.
Make your own smoothies at home using fresh or frozen fruits, vegetables, and healthy liquids like unsweetened almond milk or coconut water. This allows you to know exactly what’s going into your body and create a smoothie that is both nutritious and delicious.
11. Flavored Sparkling Water
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Flavored sparkling water may seem like a refreshing and healthy alternative to soda, but many brands contain artificial sweeteners and other additives that can have negative health effects.
Choose plain sparkling water and add your own flavorings using fresh fruit, herbs, or a splash of juice. This allows you to avoid artificial sweeteners and create a refreshing and healthy drink.
12. Boxed Mac and Cheese
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Boxed mac and cheese is a childhood favorite for many, but it’s often high in sodium, artificial flavors, and preservatives. The powdered cheese sauce lacks nutritional value and can contribute to health problems.
Make your own mac and cheese at home using whole-grain pasta, real cheese, and milk. This allows you to control the ingredients and create a healthier and more flavorful version of this classic dish.