These 8 'health foods' may not be worth the money. A dietitian explains.

Organic foods

“I’m not a huge proponent of organic anything,” Kingry said.

The term “organic” describes produce, grains, dairy and meat that have been grown and processed according to certain federal guidelines. For example, organic farmers must not use synthetic fertilizer or treat livestock with antibiotics or growth hormones.

While organic foods have become more popular and available, researchers are still trying to determine if they are significantly more nutritious than conventional foods. What is certain is that organic foods are much more expensive.

“It’s a personal choice, but I’d far rather people focus on eating healthy foods — including less-expensive canned or frozen fruits and veggies — than worry over whether they’re organic,” Kingry said.

“"There are definitely benefits to organic foods, including reduced pesticide exposure and potential for better care of animals. But unfortunately, it’s not always guaranteed. If my patients prefer organic, I am 100% OK with that. I just want people to know that you can still eat healthy without having to purchase all organic foods.”

She cautions: Don’t be fooled by foods that present the illusion of being healthy even though they have no nutritional advantages over other packaged foods.

Veggie puffs, rice crackers and other ‘healthy’ chip substitutes

They may sound more healthful than potato chips, but these foods typically contain additives, oils and a distinct lack of nutrients. Plus, they’re usually high in calories and lack the filling fiber found in whole grains, fruits and veggies.

For smarter, budget-friendly snacks, choose a protein paired with a carbohydrate. For example, try vegetable sticks with hummus or homemade trail mix with nuts, seeds and dried fruit.

Sweet tooth? Try strawberries dipped in a little chocolate syrup, a handful of frozen grapes or whip up a batch of Apple Nachos (recipe below). “They’re easy to make, look pretty and kids really love helping to make them," Kingry said.

While Kingry said that so-called “healthy” snacks, such as veggie straws and rice cakes, lack fiber and nutritional value, the healthy snack market has come a long way in recent years. “I love Harvest Snaps® baked veggie snacks, which have protein and fiber,” she said. “I’m also a fan of SKINNYPOP popcorn and HIPPEAS® (think Cheetos® made out of chickpeas). The important thing is to find what works for you and your family. If it’s a more carbohydrate-dominant snack, add some form of protein to help balance your blood sugar.”

Cold-pressed juices and bottled smoothies

Fans of cold-pressed juices claim they’re fresher and contain more nutrition. But there’s little evidence to support their claims. And, no matter how they’re produced, all juices lack the health-boosting fiber found in fresh produce.

“Fiber slows down the digestion of glucose and fructose in your body,” Kingry said. “And that helps prevent a big sugar rush — followed by a crash — which can really affect your blood glucose levels.”

As for pre-made grocery store “smoothies,” most are made with sweetened juices to add more flavor. Unfortunately, this also means they contain a lot more calories and sugar than homemade smoothies. And homemade is the way to go when it comes to smoothies. Two brands – Dole and Wyman’s – now have smoothie "packs" that contain all the ingredients you need portioned out for convenience. “Wyman’s even has some with added protein, which is great,” Kingry said.

Gluten-free foods

Despite the craze for all things gluten-free, it’s not necessary to avoid gluten unless recommended by your health care clinician. And, if you do need to avoid gluten, it’s more affordable to choose whole, not processed, foods.

Most gluten-free snacks, bakery products and other products found in supermarkets deliver lower levels of important nutrients, while containing the same high sodium, sugar, fats, preservatives and other additives found in other processed foods. Plus, they’re expensive.

Protein bars, drinks and shakes

Kingry sometimes recommends these products to athletes trying to build muscle or to people who find it difficult to eat in the morning.

“But protein bars and ‘shakes’ don’t keep you full, and most contain a lot of sugar,” she said. “I would much rather people get their protein from real foods.”

Still, she does recommend protein shakes fairly often. “I like brands such as fairlife, OWYN, Orgain® or JOCKO Molk,” she said. “They’re great for people who don't like breakfast or someone who’s truly struggling to eat due to decreased appetite.”

Protein bars, on the other hand, are often high in sugar and fat. Adults should get at least 10 to 12 grams of protein per bar and watch for fat content, she said. For patients who don’t want to give up protein bars, Kingry recommends brands such as ALOHA Bars, IQBARs or RXBARs with more natural ingredients.

To save money and eliminate unwanted additives, try making your own protein-rich breakfast bars at home. (See recipe below.)

Bottled waters promising health benefits

Energy waters, pH balanced waters, vitamin waters — all promise better health, but there’s little evidence proving their benefits.

“You can’t drink anything healthier than just pure water,” Kingry said. “By staying hydrated, you’ll feel better and more energized, but there’s no need to spend a ton of money on specialty bottled versions. Alkaline water can help with reflux, but other than that, there isn't much benefit. People should also be cautious of electrolyte drinks, such as LIQUID IV, due to their high sugar content.

Single-serving oatmeal cups

Inexpensive — full of fiber, vitamins, minerals and antioxidants — warming, filling oatmeal may be the perfect breakfast food.

While clever marketing has made “healthy” instant oatmeal cups both popular and widely available, these products are often high in sugar and cost a bundle. There are exceptions, though. “Quaker and Kodiak have reduced-sugar and high-protein versions of oatmeal cups,” Kingry said. “Both are great options for someone who needs breakfast on the go.”

An even better option is to create your own flavored, grab-and-go oats at home. An internet search for “overnight oats,” which can be eaten cold or warmed in the microwave, will reveal a nearly endless variety of recipes you can tailor to your own taste.

‘Healthy’ or ‘lean’ frozen meals

Frozen meals are a tempting, quick solution when you’re short on time, money and energy. Like all processed foods, though, frozen meals labeled “natural,” “healthy” or “organic” can contain high levels of sodium, fat and additives like MSG (monosodium glutamate, which can cause adverse reactions in some people).

If you can’t give up frozen dinners, at least look for those with fewer than 600 milligrams of sodium, and try to choose ones that are higher in protein. Kingry recommends Healthy Choice Power Bowl® Max, Kevin’s Natural Foods, evol® and Amy's frozen meals.

“Not all processed foods are bad for you,” she said. “But even the healthiest ones cost more than food you prepare yourself, and their portions are almost always too small to satisfy you. A better option is to plan and freeze meals in advance, so you can just reheat them in the microwave.”