In today’s fast-paced lifestyle, convenience often takes precedence over nutrition. Supermarket shelves are flooded with attractively packaged food products, many promising benefits like “fibre-rich,” “wholesome,” or “low-fat.” But behind the glossy wrapping often lie hidden health hazards – particularly trans fats and harmful additives.

Let’s take a moment to understand what makes these packaged goods problematic.

Trans Fats: The Sneaky Villain in Your Snacks

Trans fats are commonly found in hydrogenated vegetable oils which are a cheaper alternative to animal-based fats. Used widely in processed food to extend shelf life and enhance flavor, trans fats offer no nutritional benefit. In fact, they increase LDL (bad cholesterol), decrease HDL (good cholesterol), and are a major contributor to heart diseases, type 2 diabetes, and stroke.

Another commonly used ingredient is palm oil. While it doesn’t need hydrogenation, it is high in saturated fats and can raise LDL levels and increase risk to heart health when consumed frequently.

These harmful fats have slowly been normalized in our diets. Where would you find these hydrogenated vegetable oils? Not far, enter your kitchen! Those biscuits you love with tea, those midnight craving ramen noodles you binge on, they are not only empty calories but are also messing with your hormonal balance more than you know.

So here are 5 packed foods Miss Amrita, as a nutritionist avoid picking at the convenience store:

1. Biscuits

How often do you find yourself munching on them or giving them to your children, far too often. Majority of biscuits are loaded in sugars and unhealthy fats. Whether they’re crackers or cookies, they are empty calories with almost zero nutritional benefits. Instead, the sugars and trans fats are harming your body.

A healthy alternative: Nuts & seeds are powerhouse of micronutrients & some very rich in proteins. These are healthy substitute to store bought biscuits. A small handful can provide lasting energy and better nutrition than an entire pack of biscuits.

2. Ramen & Instant Noodles

Whether they are brown or white, don’t be fooled, they are twice fried. Very high in fats especially hydrogenated vegetable fat or trans fat, high sodium, low nutrition, harmful additives like MSG (Monosodium Glutamate) that can cause high blood pressure, weight gain or obesity, heart issues, and metabolic syndrome.

A healthy alternative: Our good old home-made bara with or without eggs or chiura tarkari (beaten rice & dry curry), would be a great substitute. Cook them in mustard or rice bran or groundnut oil, perfect for evening snack.

3. Chips, Cheese Balls & Crunchy Munchies

Who can resist that crispy crunch? But most packed chips and cheese balls are deep-fried, heavily salted, and drenched in trans fats. Regular consumption, especially among children can lead to long-term health issues, including obesity and cardiovascular problems.

A healthy alternative: Fox nuts (makhana) are a fantastic replacement. Lightly roasted with minimal salt, they’re a great source of fibre, protein, and essential minerals like calcium, magnesium, and potassium. Plus, they’re crunchy, tasty, and guilt-free.

4. Sugary Beverages & Sodas

Soft drinks and canned fruit juices might be refreshing, but they come at a cost. These drinks are sugar bombs that can lead to bloating, fatty liver disease, type 2 diabetes, weight gain, obesity and even tooth decay. Canned fruit juices may seem like a healthy substitute due to the name ‘fruit’ in it, know better, that they are equally detrimental to your family’s health. Free your refrigerator from these deceitful fruit substitutes.

A healthy alternative: Choose whole fruits over fruit juices. Eating seasonal fruits in their natural form helps retain the fiber and slows down sugar absorption in the body. Skip the salt or masala because nature doesn’t need seasoning.

5. Ready-to-Eat Frozen Meals

Frozen pizzas, nuggets, momo, and other quick-fix meals may save you time, but they cost you nutrition. These foods often contain nutrient loss, high sodium, additives, unhealthy fats, and caloric intake linked to obesity. Excessive consumption can lead to health problems like high blood pressure, heart diseases & weight gain.

A healthy alternative: Fresh mixed sprouts salads, or ground into a paste to make pancakes, multigrain pancakes. These are quick as well as rich is essential micronutrients as well as proteins. Adding lemon to plant proteins can enhance assimilation in the body.

“Being mindful of what you eat doesn’t mean giving up on flavor or convenience, it’s about choosing better. While it’s okay to indulge occasionally, making these small yet significant swaps in your daily diet can have long-term benefits for you and your family.” said by Nutritionist Amrita Gupta.

So next time you’re in a convenience store aisle, pause before reaching for that colorful packet. Flip it over. Read the ingredients. Or better yet, skip it entirely and go for something wholesome, natural, and truly nourishing.

About Author

Amrita Gupta, Founder of Urya Yoga and Wellness located in Bakhundole, Sanepa. She is a certified Yoga and Pilates Instructor, Certified Diet and Nutritionist, and Pre-Post Natal Yoga. She has been able to reverse her hypothyroid condition to normal levels without medication through diet and lifestyle changes.

Instagram: uryayoga

Email: uryayogawellness@gmail.com

For more guide to a healthy life stay tuned to The Buzz Nepal, where tips are not only for a show, it starts with real stories.

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