More people are paying closer attention to what they eat, filling their carts with fresh produce, lean proteins, and foods made with simple ingredients. Still, many packaged products lining grocery store shelves contain long lists of preservatives, artificial flavors, colorings, and other additives that can outweigh any nutritional value they offer.
Some of the biggest offenders aren’t always obvious. Foods that seem healthy, including certain salad dressings and flavored yogurts, may be loaded with added sugars, stabilizers, and preservatives. If you’re trying to clean up your diet, these are 17 grocery store staples that deserve a closer look.
Processed Meats
Hot dogs, sausages, bacon, and deli meats are often preserved with sodium nitrate and sodium nitrite. These additives help maintain their color and slow spoilage, though they also come with concerns. Cooking processed meats at high temperatures can create compounds called nitrosamines, which have been linked to cancer.
The World Health Organization classifies processed meat as a Group 1 carcinogen, meaning there is strong evidence that regular consumption increases the risk of colorectal cancer. Research from the International Agency for Research on Cancer found that eating an extra 50 grams of processed meat each day raises that risk by about 18%.
If processed meats are a regular part of your meals, try swapping them for fresh chicken, turkey, fish, or plant-based proteins like lentils, chickpeas, and black beans.
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Energy Drinks
Energy drinks promise a quick burst of energy, though many rely on a long list of stimulants and additives to get the job done. A single can may contain hundreds of milligrams of caffeine, artificial sweeteners, preservatives like potassium sorbate, and ingredients such as guarana and taurine.
Many brands also pack around 30 grams of sugar into one serving. Drinking them regularly may contribute to jitters, heart palpitations, digestive discomfort, and sleep problems, especially for people who are sensitive to caffeine.
Green tea offers a gentler source of caffeine while providing antioxidants, and coconut water is another good choice if you’re looking for hydration without a long ingredient list.
Soda
Soft drinks are one of the biggest sources of added sugar in the average diet. One can can contain around 10 teaspoons of sugar, along with high-fructose corn syrup, caramel coloring, phosphoric acid, and artificial sweeteners in diet varieties.
Drinking soda regularly has been linked to weight gain, tooth decay, and a higher risk of type 2 diabetes. Phosphoric acid may also interfere with bone health when consumed in large amounts over time.
If plain water feels boring, try sparkling water with slices of lemon, lime, berries, or fresh mint for extra flavor without all the added ingredients.
Microwave Popcorn
Microwave popcorn may seem like a harmless snack, though some varieties contain ingredients that have raised health concerns over the years. Older butter-flavored products often contained diacetyl, a chemical associated with serious lung disease in factory workers exposed to large amounts of it.
Some microwave popcorn bags have also been made with grease-resistant coatings containing per- and polyfluoroalkyl substances (PFAS), often called “forever chemicals.” These compounds have been linked to hormone disruption and other health concerns.
Air-popped popcorn is a simple alternative. It keeps the whole-grain benefits while letting you control how much salt, butter, or seasoning goes on top.
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Instant Noodles
Instant noodles are inexpensive and convenient, though they’re also known for high sodium levels and heavy processing. Many varieties contain MSG, TBHQ, and other preservatives that help extend shelf life.
One package can contain close to 1,000 milligrams of sodium, nearly half of the recommended daily limit. Eating large amounts of sodium over time may contribute to high blood pressure and other heart-related problems.
Whole-grain noodles, buckwheat noodles, chickpea pasta, or quinoa-based pasta provide more fiber and make a more filling meal. Adding fresh vegetables and lean protein also boosts the nutritional value.
Packaged Baked Goods
Shelf-stable doughnuts, snack cakes, muffins, pastries, and similar treats often stay fresh for weeks because they’re made with preservatives, artificial flavors, refined flour, and large amounts of added sugar. Some products also contain BHA, BHT, or unhealthy fats that offer little nutritional value.
Many packaged baked goods are high in calories while providing very little fiber or protein, making them less satisfying than homemade versions.
Making muffins, oat bars, or banana bread at home gives you control over the ingredients. Whole-grain flour, nuts, fruit, oats, and natural sweeteners can create treats that taste great without relying on a long list of additives.
Margarine
Many stick margarines are made from highly processed vegetable oils and may contain artificial flavors, preservatives, emulsifiers, and coloring. While trans fats have largely been removed from most products, some margarines still contain small amounts depending on the brand.
If you’re looking for a simpler spread, butter made from grass-fed milk, extra-virgin olive oil, mashed avocado, or natural nut butters are all good options. They contain fewer processed ingredients and fit easily into a balanced diet.
Frozen Meals
Frozen dinners can be convenient on busy days, though many are loaded with sodium, preservatives, and flavor enhancers. Some single-serving meals contain well over 1,500 milligrams of sodium, which is a large portion of the recommended daily limit. Many also rely on additives to preserve texture and flavor after months in the freezer.
A better option is to prepare your own meals in advance and freeze individual portions. Soups, chili, vegetable stir-fries, and whole-grain pasta dishes all freeze well and let you control the ingredients. If you prefer store-bought meals, look for brands made with recognizable ingredients and lower sodium levels.
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Bottled Salad Dressings
A salad can quickly lose its healthy reputation once it’s covered in a heavily processed dressing. Many bottled varieties contain high-fructose corn syrup, preservatives such as sodium benzoate, artificial flavors, and emulsifiers that help keep the ingredients from separating.
Some dressings also contain more calories and sugar than many people realize, all from a relatively small serving.
Making your own dressing takes only a minute. Whisk together olive oil, balsamic vinegar, fresh lemon juice, Dijon mustard, and your favorite herbs for a simple dressing without unnecessary additives. Mashed avocado also makes a rich, creamy topping for salads.
Canned Soups
Canned soup is another grocery store staple that often contains more sodium than expected. A single serving can have 800 milligrams or more, and many cans hold two or more servings. Some soups also contain MSG, preservatives, and cans lined with BPA, a chemical that has raised concerns because of its possible effects on health.
If canned soup is your go-to, choose low-sodium versions made with simple ingredients whenever possible.
Homemade soup is easy to freeze and can be made with fresh vegetables, beans, herbs, lean meats, and low-sodium broth. You’ll get plenty of flavor without relying on preservatives.
Snack Bars
Snack bars are often marketed as healthy, though many resemble candy bars more than nutritious snacks. Some contain artificial sweeteners, preservatives, syrups, gelatin, and long ingredient lists filled with highly processed ingredients.
According to the Environmental Working Group, certain snack bars contain dozens of ingredients that many shoppers wouldn’t recognize.
Look for bars made with foods you can easily identify, such as oats, nuts, seeds, and dried fruit. Brands like RXBAR and Larabar keep their ingredient lists relatively short. Homemade energy bites made with oats, peanut butter, dates, and nuts are another easy option.
Bread
Many commercially produced breads contain preservatives, dough conditioners, added sugars, and bleaching agents that help improve texture and extend shelf life. White sandwich bread is often the most heavily processed, with much of the natural fiber removed during production.
Reading the ingredient list can tell you a lot. Bread made with whole grains, sprouted grains, and fewer additives is usually a better pick. Brands such as Ezekiel and Dave’s Killer Bread focus on simpler recipes that provide more fiber and nutrients than many conventional white breads.
Flavored Yogurts
Yogurt can be a healthy choice, though flavored varieties often come with a long list of added ingredients. Many contain large amounts of added sugar, artificial flavors, colorings, and thickeners that do little to improve their nutritional value.
Plain yogurt is usually the better pick. You can sweeten it yourself with fresh berries, sliced bananas, cinnamon, or a drizzle of honey. Brands like Fage and Oikos offer plain yogurt in both full-fat and lower-fat options, giving you a blank canvas for a healthier snack or breakfast.
Fruit Juices
Many bottled fruit juices go through heavy processing before they reach store shelves. During production, some of the natural nutrients and fiber are lost, while added flavors, preservatives, or sweeteners may be mixed in to create a consistent taste.
Certain fruit drinks also contain artificial colors, depending on the flavor and brand.
If you enjoy juice, freshly squeezed fruit or homemade smoothies are much better choices. Blending whole fruit keeps the fiber intact, making it more filling while preserving more of the fruit’s natural nutrients.
Packaged Potato Chips
Potato chips are easy to grab when you’re craving something salty, though many brands contain artificial flavors, preservatives, and added colorings. A single serving can pack hundreds of calories along with plenty of fat and sodium, making it easy to overeat without realizing it.
If you’re looking for something with a similar crunch, try making your own chips from sweet potatoes, beets, or kale in the oven or air fryer. Air-popped popcorn is another satisfying snack that contains far fewer additives.
Frozen Pizzas
Frozen pizza is another convenience food that often relies on a long ingredient list. Some varieties contain more than 25 ingredients, including preservatives, artificial flavors, and dough conditioners that help maintain quality during long-term storage.
Many frozen pizzas are also high in sodium, with one serving containing more than 800 milligrams. Since most people eat more than a single serving, the total can add up quickly.
Making pizza at home lets you choose the ingredients. Whole-wheat or cauliflower crusts topped with vegetables, lean protein, and real cheese make a more balanced meal. If you’re buying frozen pizza, brands like Amy’s Kitchen offer options made with shorter ingredient lists and organic ingredients.
Processed Cheese
Processed cheese products are made by blending natural cheese with emulsifiers, preservatives, artificial flavors, and other additives that create a smooth texture and longer shelf life. Ingredients such as sodium phosphate and sorbic acid are common in many varieties.
Some processed cheese products contain only about half real cheese, with the rest made up of added ingredients. They’re also fairly high in sodium, with a single slice providing around 200 milligrams.
Natural cheeses such as mozzarella, cheddar, Swiss, Gouda, or Monterey Jack are less processed and usually contain fewer additives. Enjoying them in moderation gives you the flavor and nutrients of real cheese without the extra fillers.
