Non-Dairy Creamer
This is a tough one... I don't want to ever be the one to mess with your morning coffee! Regular creamer is loaded with saturated fats and sugars. So it would make sense switching to non-dairy creamer right? While there are a lot fewer calories, we rarely use the suggested serving size. The sweetener is usually high fructose corn syrup which stimulates a high insulin response. They also contain other ingredients which will thwart your healthy lifestyle such as partially hydrogenated soybean oil and trans fats. Flavoured creamer will add more sugars and calories as well! Instead, try using almond or coconut milk.
Pretzels
Pretzels are definitely and always a better choice than potato chips. The problem I have with pretzels is they lack protein and fiber. I have blogged time and time again, when eating carbs, try to combine them with a protein to help slow the rate in which they are digested. Fiber helps bind to the sugars in the carbs and helps to usher them through the digestive system. The other issue I have with pretzels is the salt. Eat to many and you will become thirsty and nine times out of ten, the beverage you choose will have calories added as well. When choosing pretzels, try to grab the whole grain, unsalted versions. I know... boooooring... but your waist will thank you!
Granola
This one was a surprise to me. I knew granola was higher in calories but didn't realize exactly how many until I looked it up... almost as much as a piece of chocolate cake! Some varieties of granola have additives including extra sugar and hydrogenated oils and flavouring which can pack in a ton of calories! When choosing granola, look for varieties higher in fiber and protein. This will help make the calories you do consume more nutrient dense.
Microwave Popcorn
I've actually read a few articles recently about microwave popcorn. In general, I personally think avoiding corn products is a good idea since they are usually GMO. Corn is one of the largest GMO crops because it is cheap to grow and process. In addition to the whole GMO thing, microwave popcorn is usually loaded with additives like hydrogenated oils, preservatives and artificial flavours and will sometes have added sugars for flavouring. When you are having movie night or just craving popcorn, choose air popped corn.
Yogurt
Greek yogurt is the rage right now. I have blogged about and even posted pictures on my Instagram of me eating Greek yogurt with my fruit salad. Be sure to check the labels. Many yogurts are high in calories. Even the 100 calorie Greek yogurt can be misleading. The 100 calorie versions may be loaded with sugars, preservatives and additives which will pack on the pounds. The fruit on the bottom type of yogurt can add more preservatives and sugars to your snack!
The key to losing body fat is a combination of burning calories through cardiovascular exercise and building muscle to elevate your resting metabolism as well as creating a healthy caloric deficit. This is done by eating nutrient dense calories. Choosing foods that will supply the proper amount of macro and micro nutrients (Carbs, Protein, Fats as well as Vitamins and Minerals) for your body while creating a minor caloric deficit is key. Many foods that claim to be "Diet" or "Low Calorie" can actually hinder your weight loss goals. Read the labels, look for sugars, fats and empty calories which may be added to the foods.