Eating Better | Portion Control - Consumer Reports (2024)

"Sweetened applesauce has lots of added sugar," says Elisa Zied, R.D., author of "Nutrition at Your Fingertips" (Alpha, 2009). A 1-cup serving can have up to 200 calories.

Try this: Unsweetened applesauce usually has half the calories, Zied says. If it's too tart for your taste, add some cinnamon or, better yet, eat an apple instead. You'll get extra fiber as a bonus.

Yes, they're made from good-for-you bananas. But they're usually fried in coconut or palm oil, unhealthy sources of saturated fat. That's why there can be 210 calories and 13 grams of saturated fat in a serving.

Try this: Have a banana. You'll get lots of nutrients for half the calories and no fat.

Many bran muffins are the size of doorstops—actually two servings in one muffin. And they're often loaded with fat, sugar, and calories, Bonci says. Slather on butter and you might as well eat a frosted cupcake.

Try this: Bran cereal with low-fat milk and fresh fruit. Flakes, buds, or clusters—it's your choice.

Couscous "Regular couscous is a processed, refined grain, just like white pasta is," says Blatner. "It has little nutritional value."

Try this: Whole-wheat couscous—or opt for a whole grain like quinoa or brown rice.

"It has a health halo because of the word yogurt, but it's really a high-sugar dessert," says Dawn Jackson Blatner, R.D., spokeswoman for the American Dietetic Association, and author of "The Flexitarian Diet" (McGraw-Hill, 2009). Generally, fro-yo has a nutritional profile that resembles light ice cream more than plain yogurt.

Try this: To get the probiotic benefits of plain yogurt, look for the seal on the label of frozen yogurt indicating "Live and Active Cultures."

"The amount of fruit they contain is less than 10 percent," says Bonci. "These are mostly just concentrated sugar."

Try this: A small portion of dried fruit, such as apricots or raisins. They're denser in calories but contain more nutrients.

It's usually high in sugar, fat, and calories—and relatively low in vitamins and minerals. There are about 400 calories in a cup.

Try this: A bowl of an airy, oat-based cereal, like Cheerios, came out tops in our last test of kid-friendly cereals. For extra crunch and sweetness, add just a sprinkling of granola on top.

A lot of turkey hot dogs are surprisingly high in fat— higher, even, than regular hot dogs, says Bonci. Some contain loads of sodium and nitrates.

Try this: A turkey breast sandwich—unless you're really craving that hot dog flavor. If that's the case, read packages and go for the version with the lowest amount of fat.

"They may contain the colors of the rainbow, but they don't count as a serving of veggies," says Bonci. Worse, they're usually high in fat and calories.

Try this: Air-popped popcorn or dried veggies. Bonci recommends the Just Tomatoes brand of dried vegetables because they have no added fat, salt, or anything else.

Sure, they have some added nutrients, but they're often packed with sugar and sometimes caffeine, says Catherine Christie, R.D., chair of the department of nutrition and dietetics at the University of North Florida in Jacksonville.

Try this: Plain old water or sparkling water with a squeeze from a lemon, lime, or orange.