Sports drinks, trail mix, peanut butter: These "healthy" foods may hinder your weight loss journey

Unless you’re doing high-intensity exercise, sports drinks are unnecessary. (Image: Canva)

We’ve all been there—trying to lose or maintain weight, sticking to healthier choices, but somehow those extra pounds just won’t budge. What gives? Well, it turns out that some foods and eating habits we think are harmless, or even healthy, can sneakily add more calories, sugar, and fat into our diet than we realise.

Things like your favourite post-dinner ice cream or even that supposedly healthy trail mix might be working against your goals without you noticing.

But don’t worry! This isn’t about giving up all your favourite foods. By making small tweaks and becoming more mindful of portion sizes and ingredients, you can still enjoy your treats while staying on track with your weight loss goals. Let’s break down some common eating habits that could be holding you back and how to make smarter, but still delicious, choices.

Ice cream

• Ice cream is a favourite treat, but it’s packed with sugar, fat, and empty calories. Even a small bowl can easily exceed your daily calorie needs, especially when portions are larger than expected.
• What to do instead: Opt for healthier alternatives like frozen yoghurt, fruit-based sorbets, or banana ice cream (made by blending frozen bananas).

• Cocktails like margaritas and mojitos may be delicious, but they’re often loaded with sugar and calories from mixers, syrups, and soda. Alcohol also slows metabolism and can increase appetite.
• What to do instead: Stick to lighter options like wine, light beer, or spirits with soda water and fresh lime.

• While often thought of as a healthy snack, many store-bought trail mixes contain added sugar from dried fruits and candy, plus high-fat content from nuts and seeds. A small handful can be surprisingly calorie-dense.
• What to do instead: Make your trail mix using unsweetened nuts, seeds, and dried fruit, and keep portion sizes to about a quarter cup.

• Store-bought juices, even 100% fruit juice, are high in sugar and lack the fibre of whole fruits. This can cause blood sugar spikes and lead to increased hunger.
• What to do instead: Opt for whole fruits or blend them with veggies to make fibre-rich smoothies.

• Regular cold drinks are high in sugar and offer no nutritional value. Even diet options, though calorie-free, can trigger sugar cravings and mess with hunger signals.
• What to do instead: Swap cold drinks for sparkling water with fresh fruit slices or flavoured water with natural sweeteners.

• Peanut butter is nutritious but also calorie-dense. Many brands add sugar, salt, and oils, turning a healthy snack into a higher-calorie treat.
• What to do instead: Choose natural peanut butter with no added ingredients and measure out servings—about two tablespoons.

• Unless you’re doing high-intensity exercise, sports drinks are unnecessary. They’re often full of sugar, adding extra calories to your day.
• What to do instead: Stick to water for hydration during exercise. For longer workouts, try coconut water or eat a banana to replenish electrolytes.

Fast food salads

• Fast food salads might seem healthy, but many come with hidden calories from creamy dressings, cheese, and fried toppings. Sometimes, these salads have more calories than a burger.
• What to do instead: Choose salads with grilled proteins, lots of veggies, and simple toppings like seeds. Ask for dressing on the side and choose lighter options like balsamic vinaigrette.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.