I will never forget when I consumed a soda to get through a hot summer afternoon and was sluggish an hour later. Convenience is the name of the game in our busy lives, and the American diet is loaded with high-calorie foods that are easy to get but hard to lose. From sodas to packaged snacks, these villains are responsible for everything from weight gain to outright sickness like heart disease and type 2 diabetes. Our experts researched the science and taste-tested healthy substitutes to reveal the 15 worst culprits and better options. Meet these bad boys and learn how to feed your body without sacrificing flavor!
In the drive-thru and grab-n-go lifestyle, convenience is an easy excuse for slacking off. I learned this the hard way after frequent late-night runs to the fast-food place left me lethargic and weighed down. What we put on our plates constructs our energy, mood, and long-term health, making what we eat so essential to grasping. This book is not about guilt it’s about giving you the tools to make better, more delicious choices that fuel you and feel amazing.
The American food scene is a mine field of sugary, fatty, processed foods masquerading as convenience foods. Our staff graded these foods according to their effect on diet, considering sugar, sodium, unhealthy fat, and additives. My own pantry clean-outs showed that simply replacing the worst culprits with their natural counterparts can make you feel better without eliminating the pleasures of food. Let’s start with the 15 foods to rethink and the tasty alternatives to replace them.
1. Sugary Drinks
Soda is ubiquitous cans of soda in vending machines, roadside stops lined with energy drinks, sweet tea on every aisle. I’d buy a cola to provide a fast energy boost, then crash afterwards. They taste so good, but include a sugar rush that destroys your body. They are part of American life, but convenience is their expensive toll.
The issue is with the nutritional content nothing but empty calories of sugar or high-fructose corn syrup. Daily use has been linked to obesity, heart disease, and type 2 diabetes, aside from tooth decay from all that sugar. It’s like taking a chemistry lab and pouring it into your body without anything good coming of it. Our taste panel reported these beverages left them craving something else.
Rather than grabbing a soda, try infused water with lemon, cucumber, or berries for a cool, refreshing spin. Unsweetened tea, hot or cold, provides taste without the sugar bomb. These choices are filling and satisfy you without the danger to your health, showing that you do not have to use sugar in order to get a drink.
2. Processed Meats
Ballpark franks, breakfast bacon, deli meats in sandwiches these are common American fare I’ve had at dozens of picnics. But beyond the tasty appeal is a nutritional nightmare. Processed meats are convenience food, but full of substances that don’t return as much as they take. They’re standard fare, but their effects on health warrant closer examination.
Traditional Gyro Meat
Equipment
- 1 Food Processor
- 1 Large Mixing Bowl
- 1 9×5 inch Loaf Pan
- 1 Medium Roasting Pan
- 1 Instant-Read Meat Thermometer Essential for accurate doneness and food safety
Ingredients
Main
- ½ medium onion cut into chunks
- 1 pound ground lamb
- 1 pound 80/20 ground beef
- 1 tablespoon minced garlic
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon dried marjoram
- 1 teaspoon ground dried rosemary
- 1 teaspoon ground dried thyme
- 1 teaspoon ground black pepper
- 1½ teaspoons fine sea salt
- cooking spray
Instructions
- Gather all ingredients. Dotdash Meredith Food Studios
- Pulse onion in a food processor until finely chopped, about 5 (1-second) pulses. Scoop onions onto the center of a towel, gather up the towel ends, and squeeze to remove liquid. Dotdash Meredith Food Studios
- Combine onions, lamb, beef, garlic, oregano, cumin, marjoram, rosemary, thyme, pepper, and salt in a large bowl. Mix with your hands until well combined. Cover and refrigerate 1 to 2 hours to allow the flavors to blend. Preheat the oven to 325 degrees F (165 degrees C). Evenly coat a 9×5-inch loaf pan with cooking spray. Dotdash Meredith Food Studios
- Working in 2 batches if necessary, place meat mixture into a food processor and pulse until finely chopped and the texture feels tacky, about 1 minute. Dotdash Meredith Food Studios
- Transfer mixture into prepared loaf pan, and pack down to make sure there are no air pockets. Line a medium roasting pan with a damp kitchen towel. Place the loaf pan in the center of the towel-lined roasting pan, and transfer it into the preheated oven. Carefully pour boiling water into the roasting pan until it comes halfway up the sides of the loaf pan. Dotdash Meredith Food Studios
- Bake in the preheated oven until gyro meat is no longer pink in the center, about 1 hour to 1 hour 25 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Dotdash Meredith Food Studios
- Pour off any accumulated fat, and allow to cool slightly before slicing thinly and serving. Dotdash Meredith Food Studios
- Serve and enjoy! Dotdash Meredith Food Studios
Notes
Sodium-rich, saturated with fat, and containing preservatives like nitrates, these foods contribute to heart disease, high blood pressure, and even certain types of cancers. The sodium alone will increase your blood pressure, and the fats accumulate in the arteries over the long term. Our tests confirmed that the ease of a sandwich from the deli generally comes at the expense of long-term health.
Replace processed meat with lean protein such as grilled chicken, baked fish, or plant-based meals such as hummus. A turkey breast sandwich or fish taco is just as delicious while being much healthier. These options retain flavor high and health danger low, so your meals are as awesome as they are healthy.
3. Fast Food
Fast food is the call of convenience burgers, fries, and milkshakes in minutes. I’ve stopped through the drive-thru on hectic days, tempted by the lure of fast food, but feeling later bloated. It’s cheap and convenient, and fast food might seem to win on both of these, but it’s a nutritional nightmare hiding behind bright menus. It’s cultural iconography, one with which we should move warily.
Copycat McDonald’s Filet-o-Fish Sandwich
Equipment
- 1 Deep Fryer or Large Heavy Pot For frying the fish fillets
- 1 Slotted Spoon or Spider Skimmer For safely removing fried fish
- 1 Wire Rack For draining excess oil from fried fish
- 3 Shallow Dishes or Bowls For breading station (egg mixture, flour mixture, panko)
- 1 Small saucepan or skillet For steaming buns and melting cheese
Ingredients
Main
- Canola oil for frying
- 4 4-ounce (4- x 4-inch) skinless cod fillets (about 1-inch thick)
- 1 teaspoon kosher salt divided
- 1 large egg
- 1 tablespoon mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon corn starch
- 1 tablespoon all-purpose flour
- 1/4 teaspoon paprika
- 2 cups panko Japanese-style breadcrumbs
- 4 brioche hamburger buns split
- 4 1/2-ounce each processed American cheese slices
- 2 teaspoons tap water
- McDonald’s Tartar Sauce
- Cooked shoestring fries for serving
Instructions
- Heat canola oil in a deep fryer or large heavy pot to 350°F (175°C).
- Pat cod fillets very dry and season evenly with kosher salt.
- Set up a breading station with three shallow dishes: one for whisked egg with mayonnaise and mustard, one for corn starch, flour, and paprika with remaining salt, and one for panko.
- Dredge each fish fillet in the flour mixture, shaking off excess.
- Dip floured fillet into the egg mixture, ensuring full coverage.
- Coat the fillet thoroughly with panko breadcrumbs, pressing gently to adhere.
- Carefully lower breaded fillets into the hot oil and fry for 4-6 minutes, flipping halfway, until golden brown and cooked through.
- Remove fish with a slotted spoon and place on a wire rack to drain excess oil.
- Lightly steam the brioche buns and place a slice of processed American cheese on each hot fish fillet to melt.
- Assemble sandwiches by placing a cheesy fish fillet on the bottom bun, topping with McDonald’s Tartar Sauce, and covering with the top bun.
Notes
Packed with trans fats, salt, and added sugars, fast foods never have anything your body requires. Regular indulgence leads to weight gain, heart disease, and even diabetes, as the poison fat and salt exact their revenge on you. Our tasters explained that the initial high wears off quickly, and you’re left feeling guilty rather than energized.
Homemade substitutes such as a vegetable-packed sandwich, quick stir-fry, or pre-cooked salad can be just as quick and infinitely healthier. With some foresight, you can replicate the convenience of fast food without the health cost, making your dinner vibrant and wholesome.
4. Fried Foods
The crunch of french fries or the golden crisp of fried chicken is hard to resist I’ve indulged at county fairs and late-night diners. But that satisfying crunch comes from unhealthy fats and calorie overload. Fried foods are a beloved treat, yet their regular presence in our diets spells trouble for our health.
Best Fried Green Tomatoes
Equipment
- 1 Chef’s knife
- 1 Cutting Board
- 3 Shallow Dishes or Bowls For breading station
- 1 Large, deep skillet For frying
- 1 Instant-Read Thermometer For accurate oil temperature
Ingredients
Main
- 4 large green tomatoes
- 2 large eggs
- ½ cup milk
- 1 cup all-purpose flour
- ½ cup cornmeal
- ½ cup bread crumbs
- 2 teaspoons coarse kosher salt
- ¼ teaspoon ground black pepper
- 1 quart vegetable oil for frying
Instructions
- Gather all ingredients. Dotdash Meredith Food Studios
- Slice tomatoes 1/2-inch thick. Discard the ends. Dotdash Meredith Food Studios
- Whisk eggs and milk together in a medium-sized bowl. Scoop flour onto a plate. Mix cornmeal, bread crumbs, salt, and pepper on another plate. Dip tomatoes into flour to coat. Then dip tomatoes into milk and egg mixture; dredge in bread crumbs to completely coat. Dotdash Meredith Food Studios
- Heat oil in a large deep skillet to 375 degrees F (190 degrees C). Place tomatoes in hot oil in batches of 4 or 5, to prevent them from touching; fry until crisp and golden brown on one side, then flip and fry on other side. Dotdash Meredith Food Studios
- Transfer fried tomatoes to a paper towel-lined plate to drain. Repeat with remaining tomatoes. Dotdash Meredith Food Studios
- Serve hot and enjoy! DOTDASH MEREDITH FOOD STUDIOS
Notes
Dips foods are fried in oils with high trans and saturated fats, the calorie explosion that is causing heart disease, stroke, and obesity risk. Instant gratification hides the long-term cardiovascular system damage. Our experiments indicated that fried foods weigh you down instead of satisfying you, and they are therefore an unsatisfying option for a daily meal.
Grilling or baking will provide you with the same sinful texture without compromising on health. Go for baked sweet potato fries or herb-crusted grilled chicken for a crunchy but guilt-free experience. These are alternatives that enable you to indulge in your love foods while making your heart and waistline happy.
5. Trans Fats
Trans fats are the devious villains hiding in processed foods, fried foods, and baked goodies. I believed margarine was a healthy alternative to butter until I learned that its trans fatty content was a heart-healthy nightmare. Those factory-produced fats prolong shelf life but reduce your well-being, hiding themselves in many America’s favorites.
They increase LDL (bad) cholesterol and decrease HDL (good) cholesterol, a vicious cycle of heart disease and stroke. Trans fats aren’t naturally occurring like other fats, so the mechanisms in your body are confused. Our testers found that the foods that contained trans fat tasted less fresh than their natural counterpart, even if you don’t know any better.
Skip foods labeled “partially hydrogenated oils.” Grasp olive oil, avocado, or nut butters as healthy fats that are heart-healthy. These wholesome foods provide richness of flavor and nutrition, and you won’t even miss the lack of trans fats.
6. High-Fructose Corn Syrup (HFCS)
High-fructose corn syrup finds its way into all sorts of foods soda, snacks, even bread. I was amazed to discover it in my “healthy” granola bars, realizing how ubiquitous this sweetener has become. Inexpensive and sweet, HFCS is a manufacturer’s dream but a health nightmare, driving America’s affair with package foods.
Connected to heart disease, obesity, and liver disease, HFCS overloads your body with fructose, causing fat deposits around organs. Unlike other sugars that are natural and fiber-rich, it is devoid of nutrients. Our taste tests verified that HFCS-containing foods are overpoweringly sweet in taste, blinding you to real taste and making you hunger for more.
Opt for natural sweeteners such as honey or maple syrup sparingly, or remain content with whole fruits for sweetness. They are satisfying your cravings and yet offering nutrients, hence it is a wiser option for your taste buds and body.
7. Artificially Sweetened Snacks
“Diet” cookies and “sugar-free” bars are the ideal answer, but I was foolish enough to believe their advertising once and left feeling hungrier than a bear. They give guilt-free enjoyment but are laced with secret artificial sweeteners and additives. They’re the dietary ideal, but they insidiously assault health in sinister ways.
Danny’s Whole30® Protein Bars
Equipment
- 1 Food Processor For chopping nuts and blending dates
- 1 Large Mixing Bowl For combining all ingredients
- 1 9×13 inch Baking Pan For shaping and baking the bars
- 1 Parchment Paper For lining the pan and easy removal
- 1 Whisk For whisking egg whites
Ingredients
Main
- 1 cup almonds
- 1/2 cup sliced almonds
- 1 cup cashews
- 1/4 cup chopped pistachio nuts
- 1/4 cup pepitas pumpkin seeds
- 1 cup dried pitted dates finely chopped
- 1 cup shredded coconut
- 1 teaspoon fleur de sel sea salt flakes
- 1 teaspoon cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 cup coconut oil
- 5 egg whites
Instructions
- Preheat oven to 325°F (160°C). Line a 9×13 inch baking pan with parchment paper, leaving an overhang on the sides for easy lifting.
- In a food processor, pulse the 1 cup of whole almonds and 1 cup of cashews until coarsely chopped. Add 1/2 cup sliced almonds, pistachio nuts, and pepitas, pulsing briefly to combine.
- Add the finely chopped pitted dates to the food processor and pulse until the mixture comes together and is sticky, but still has visible texture from the nuts.
- Transfer the nut-date mixture to a large mixing bowl. Stir in the shredded coconut, fleur de sel, cinnamon, and ground nutmeg.
- In a separate small bowl, whisk the 5 egg whites until lightly frothy. Gently melt the 1/2 cup coconut oil until liquid.
- Pour the melted coconut oil and whisked egg whites into the nut mixture in the large bowl.
- Mix thoroughly with a sturdy spatula or your hands until all ingredients are well combined and the mixture is evenly moistened and holds together.
- Transfer the mixture to the prepared baking pan. Press down very firmly and evenly across the entire surface of the pan using a spatula or your hands, ensuring a compact, dense layer.
- Bake for 25-30 minutes, or until the edges are golden brown and the center is set and firm to the touch.
- Allow the bars to cool completely in the pan on a wire rack (at least 1 hour, or chill for faster cooling) before lifting out by the parchment paper and slicing into 16 even bars with a sharp knife.
Notes
Artificial sweeteners can increase sugar cravings, derailing your efforts to eat balanced meals. They lack the nutrients of whole foods, leaving your body confused and unsatisfied. Our tasters found these snacks often tasted artificial, failing to deliver the satisfaction of natural foods.
Grasp for whole foods such as carrots sticks, apples, or nuts during snack time that will fuel and satisfy. They have healthy fats, fiber, and vitamins that will curtail hunger and yield long-term health advantages.
8. Instant Noodles
Instant noodles are a lifesaver when you’re starving and short on time I relied on them in college for quick dinners. Cheap and savory, they’re a go-to for busy Americans, but their convenience hides a sodium-packed punch. These noodles are a cultural staple, yet their health impact demands scrutiny.
Pasta e Fagioli with Instant Ramen Noodles
Equipment
- 1 Large Pot or Dutch Oven For sautéing and simmering the soup
- 1 Cutting Board For vegetable preparation
- 1 Chef’s knife For finely chopping vegetables
- 1 Measuring Spoons and Cups For accurate ingredient measurement
- 1 Wooden Spoon or Ladle For stirring and serving
Ingredients
Main
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons finely chopped onion
- 1 medium carrot peeled and finely chopped
- 1 celery stalk finely chopped
- 2 cups water
- 1 cup no-salt-added canned diced tomatoes
- ½ teaspoon dried oregano
- 1 3 ounce package ramen-noodle soup mix
- 1 cup rinsed no-salt-added canned cannellini beans
- 2 tablespoons chopped fresh flat-leaf parsley
Instructions
- Heat the extra-virgin olive oil in a large pot or Dutch oven over medium heat.
- Add the finely chopped onion, carrot, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and translucent.
- Stir in the water, no-salt-added diced tomatoes, and dried oregano. Bring the mixture to a gentle simmer.
- Reduce the heat to low, cover the pot, and let it simmer for 5 minutes, allowing the flavors to meld.
- Uncover the pot and add the cannellini beans and the ramen noodles (discarding the seasoning packet for now).
- Increase the heat to medium-high and cook for 3-5 minutes, or until the ramen noodles are tender, stirring occasionally to prevent sticking.
- Remove the pot from the heat. Stir in about half of the ramen seasoning packet, then taste and add more to your preference, keeping in mind the sodium content.
- Stir in the chopped fresh flat-leaf parsley.
- Ladle the Pasta e Fagioli into serving bowls and serve hot.
Notes
You can eat more than half a day’s sodium in a single packet, raising blood pressure and placing additional strain on your heart. Preservatives provide shelf life but not a whiff of nutrients and therefore are a losing bet for daily meals. Our taste test found instant noodles left us feeling full, not fed.
Experiment with vegetable pasta or brown rice meals with steamed veggies as a fast, healthy substitute. These substitutions provide taste and nutrients without the salt heft, showing you can be fast and healthy.
9. Cereal for Breakfast
Frosted cereals with their tawdry packets and cartoon characters were my kid’s breakfast staple, but they’re really a dessert disguised as an honest meal. Branded as a “complete start,” they contain sugar that primes you for energy slumps. Frosted cereals are morning ritual to so many people, but their health consequence is horrific.
They cause a blood sugar spike that elicits hunger and lethargy, and contributes to increased obesity and type 2 diabetes risk. They contain too little protein and fiber to provide sustained energy. Our testers described such cereals as leaving them hungry again in less than an hour after eating them, not energized for the day.
Choose oatmeal topped with nuts and berries or a protein-enriched egg scramble to start your day that energizes you. They offer sustained fuel and nourishment, contributing to your healthier and more fulfilling mornings.
10. Packaged Baked Goods
Packaged cookies, cakes, and pastries are irresistible in the bakery aisle I’ve grabbed them for quick treats at parties. But these sweets are loaded with sugar, unhealthy fats, and preservatives, offering little nutrition. They’re a convenient indulgence, yet their health toll is significant.
Regular intake leads to obesity and heart disease, as the empty calories and fat build up quickly. Preservatives provide shelf life rather than nutrition, so these foods are a poor option. They did not have the fresh-batch appeal of homemade munchies, according to our taste tests.
Bake your own treats with whole wheat flour, natural sweeteners, and fresh fruits for a healthier alternative. Homemade versions comfort your sweet tooth without serving up empty calories, turning indulgence into nutrition.
11. Canned Soups
Canned soups appear to be a healthy, comforting meal many cans have been warmed up on cold nights by me. Their “health halo,” however, conceals a sodium and preservative bomb that damages your heart. Poured into a pantry staple, these soups are a nutritional minefield waiting to happen.
Canned Tomato Soup
Equipment
- 1 Large Stockpot For cooking vegetables and water bath canning
- 1 Strainer or Food Mill To separate solids from the tomato liquid
- 1 Blender For creating a smooth butter-flour-juice mixture
- 8 Quart Canning Jars with Lids Or appropriate number for the yield
- 1 Jar Lifter For safely handling hot canning jars
Ingredients
Main
- 8 quarts fresh tomatoes chopped
- 1 bunch celery chopped
- 3 onions chopped
- 4 cups water or as needed
- 1 cup white sugar
- ¼ cup salt
- 1 cup butter softened
- 1 cup all-purpose flour
- 2 cups chilled tomato juice
Instructions
- Place tomatoes, celery, and onions into a large pot. Pour in just enough water to cover vegetables; bring to a boil. Reduce heat and simmer until tomatoes are tender, 20 to 30 minutes. Pour through a strainer or food mill, discard solids, and return liquid to the pot; stir in sugar and salt.
- Blend butter and flour together in a blender until smooth and creamy; pour in tomato juice. Blend until smooth, then pour into liquid in the pot. Cook and stir over medium heat just until tomato soup is hot.
- Sterilize the jars and lids in boiling water for at least 5 minutes. Pack tomato soup into the hot, sterilized jars, filling to within 1/4 inch of the top. Run a knife or thin spatula around the insides of the jars to remove any air bubbles. Wipe the rims with a moist paper towel to remove any residue. Top with the lids and screw the rings on tightly.
- Place a rack in the bottom of a large stockpot and fill halfway with water. Bring to a boil and lower the jars 2 inches apart into boiling water using a holder. Pour in more boiling water to cover the jars by at least 1 inch. Bring water to a rolling boil, cover the pot, and process for 20 to 30 minutes.
- Remove the jars from the stockpot and place onto a cloth-covered or wood surface, several inches apart, until cool. Press the center of each lid with a finger to ensure the lid does not move up or down. Store in a cool, dark area. Wait at least 12 hours before opening.
Notes
There is excess sodium, contributing to heart disease, and nothing positive results from preservatives. Too many of our tasters found the cans of soups to be too salty, overwhelming the flavors of fresh foods. Daily repeated consumption quietly undermines your health objectives.
Prepare your own soups with fresh veggies and low-sodium broth, or consume low-sodium canned versions. These alternatives provide the comfort and flavor without the health risks, making your food healthy and delicious.
12. Margarine and Vegetable Oils
I would substitute butter with margarine believing it was healthier, only to learn its trans-fat content was an error. Marketed as heart-healthy, most vegetable oils and certain margarines are ultra-processed and comprised of unhealthy fats. They’re standard items in our pantries but have health implications that are alarming.
Trans fats raise bad cholesterol and lower good cholesterol, which increases the risk of heart disease and inflammation. They possess none of the health advantages of natural fats. Our tasting indicated they had a tendency to be more artificial-tasting compared to whole foods.
Prepare with olive oil or avocado as spreads to get heart-healthy monounsaturated fats. Natural fats are flavor stimulators and nourish your body, so they are a better option for daily cooking.
13. Processed Cheese
Processed cheese slices melt perfectly on burgers, and I’ve used them for countless grilled cheeses. But these “cheese” products are more science than dairy, packed with sodium and preservatives. They’re a household favorite, yet their nutritional value is questionable.
Additives and excess sodium cause heart problems, providing little of the nutrients in natural cheese. Our testers commented on their artificial flavor as opposed to the richness of real cheese. Routine use sacrifices health for convenience.
Choose natural cheeses such as mozzarella or cheddar for more flavor and less additives. These provide true flavor and nutrition to make your sandwiches and snacks delicious and healthy.
14. Flavored Yogurt
Flavored yogurts, with swirls of fruit, look like a healthy breakfast I was misled by their looks on hectic mornings. But most of them are actually sugar bombs, as sweet as candy bars. They are sold as health foods, but sneaky sugars have another story to tell.
Added sugar leads to weight gain and tooth decay, overshadowing the probiotic value of yogurt. We found these yogurts too sweet, covering up the pungent of real yogurt. They leave you wanting more rather than satisfying you.
Use plain, unsweetened yogurt and mix with fresh fruit or a drizzle of honey for natural sweetness. This retains the health benefits while providing a rich, healthy dessert you’ll enjoy.
15. Sweet Treats and Candy
Movie nights aren’t complete without sweet treats and candy bars, which are my vices of choice. Their allure, however, comes with a price. They contain sugar, unhealthy fats, and processed stuff, the ultimate empty calories. The sweets are ubiquitous, but they provide no actual sustenance.
Excessive indulgence ups the risk of type 2 diabetes and obesity and leaves you feeling sluggish. Our testers called them excessively sweet with no natural depth of flavor. They’re a quick high with long-term effects.
Opt for whole fruit like apples or berries, or use dates or maple syrup to make your own desserts. These foods satisfy your sweet tooth with nutrients, so you can indulge in a healthier way.
A Healthier Plate Awaits
From frosted cereals to bagels, these 15 foods reveal the risk of the American diet, yet they make healthier options. My own switch from soda mornings to healthful meals demonstrated that small substitutions in moderation can change your state. Adopt these options, fill your pantry with healthy choices, and eat dishes that heal body and soul.
