With so many diet trends and conflicting advice surrounding food today, it can be tough to figure out what's truly good for you and what's not. Despite the common opinion, not all processed foods have to be excluded from a healthy diet. Products like yogurt, canned beans, and whole-grain bread may be processed, but they still pack a significant health punch. However, some heavily processed foods present a different case. Characterized by various artificial ingredients, preservatives, and high amounts of sugar or salt, these are the foods to be mindful of when trying to shed some weight.

First in line are sugary beverages. These drinks, such as soda, sweetened coffee, and energy drinks, are notorious for their high sugar content, artificial flavors, and preservatives. A single soda can, for example, holds around 150 calories and an unbelievable 40 grams of sugar. Making a habit out of such drinks irrefutably leads to a rapid calorie build-up. Healthier switches could include flavored sparkling water, fruit-infused water, or naturally sweetened tea.

Processed meats are another category on the caution list. Although the preservative techniques of smoking, salting, or curing enhance flavor and shelf life, these savories often contain large amounts of sodium, saturated fat, and calories. Hot dogs, sausages, bacon, and deli meats jumped to mind. For instance, a hot dog and bun pairing can carry over 300 calories and 19 grams of fat. Switching to leaner protein options can be a wise move.

Though undoubtedly a time-saver, frozen meals can house unwanted ingredients like emulsifiers, preservatives, and an excess of sodium and unhealthy fats. Checking the nutrition label for meals that are rich in lean protein, whole grains, and an ample amount of vegetables is crucial when digging through the frozen food aisle. Better yet, meal prepping and freezing homemade meals knocks out added preservatives and gives you control over the nutritional content.

Crunchy snacks like chips and crackers have considerable appeal, but their high salt, fat, and calorie content may lead to mindless overeating. Opting for healthier crunchy alternatives can provide the satisfaction without the unnecessary nutritional expense.

Desserts, enjoyed by many, often contain its fair share of refined flour, added sugars, and artificial ingredients. Treats like Oreos, while delicious, should be savored moderately. Thankfully, less-processed sweet treats exist to cater to your sweet tooth without sabotaging your health.

Despite their seemingly healthy exterior, granola bars often house an excessive amount of sugar, additives, emulsifiers, and not-so-whole grains. Examining the label for ones with minimal, natural ingredients is highly suggested.

Weight loss isn't about stretching yourself thin over food restrictions, but about balance and mindfulness. Even the most processed foods have a place in a nutritious diet, as long as they are taken in moderation and balanced with healthier whole foods. Ultimately, taking small steps to limit heavily processed foods is simply a way to find sustainable dietary habits while focusing on foods that are high in nutrients. And remember: even on a weight loss journey, there's always room for the foods you love.