Supermarket Items You Should Make Yourself

Avoid unnecessary fat, calories, sugar and preservatives by making your own versions of these items at home.

By: Toby Amidor, M.S., R.D., C.D.N.

Photo By: anyaberkut

Photo By: Cameravit

Photo By: skynesher

Photo By: dml5050

Store-Bought v. Homemade

Sure, supermarket foods are convenient. But some of the processed foods you may find on store shelves also come with a lot of fat, sugar, preservatives or artifical flavors and colors. On your next grocery run, skip throwing these items into your cart and make a healthy homemade swap instead.

Pre-Made Muffins

Store bought muffins can cost you a whopping 400 to 500 calories each, with oversized options carrying an even higher caloric count. Plus, many are lacking fiber and protein, both which can help you feel satisfied.

Instead: Make your own healthier version with a few simple swaps like replacing half the oil with unsweetened apple sauce or mashed bananas.

Sugar-Sweetened Cereal

Grains need a little sugar added in order to make it more palatable. However, some cereals are coated with added sugar, so much so, that it outweighs the benefits of eating the grain.

Instead: Control the amount of sugar you and your family eat during your morning meals by making a batch of healthy porridge or granola.

Canned Frosting

Made with partially hydrogenated oil, AKA trans fat, regular consumption of these preservative-filled baked goodie toppers can lead to clogged arteries. Not to mention, most are full of added sugar and packaged with candy toppings.

Instead: Make your own (like this Lemon Meringue Frosting), or of in a pinch pick up trans fat-free frosting like Miss Jones Baking Co.

Coffee Creamers

Water, sugar, and oil are the first 3 ingredients in most popular brands of coffee creamer. Plus, each tablespoon carries around 35 calories. It’s not uncommon to splash about 1/4 cup worth of creamer into a cup of coffee, upping the calories of an innocent 50 to close to 200 — and that’s without the sugar.

Instead: Measure out 1 to 2 tablespoons of real cream or whole milk for your coffee.

Cocktail Mixers

Margarita, pina colada, sour mix, daiquiri, and other pre-made cocktail mixers are laden with added sugar and artificial colors, or food dyes like yellow #5 and blue #1. They can easily ramp up your cocktail by a few hundred calories.

Instead: Make your own healthier, homemade cocktail without coming close to the amount of added sugar.

Whipped Topping

The first ingredient listed on traditional tubs of whipped topping is water, followed by hydrogenated vegetable oil (AKA trans fat) and corn syrup. And neither hydrogenated oil or corn syrup are primary ingredients you want to see in your food.

Instead: Make real whipped cream by whisking heavy whipping cream with a controlled amount of sugar.

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