A diet staple for those trying to cut back on meat, veggie patties can be healthy. But many of the processed, frozen versions have more fillers—used to create that burger-like texture—than actual vegetables, says Dawn Jackson Blatner, RDN, author of The Superfood Swap. To ensure your burger is packed with real good-for-you greens, check to make sure vegetables are listed at the beginning of the ingredient list. “Many brands have a long list of processed ingredients, additives, and preservatives and are low in protein,” says Blatner. “The best store-bought options include Dr Praeger’s All American Veggie Burgers, Trader Joe’s Hi-Protein Veggie Burger, and Sunshine Burgers in garden herb or black bean.” Better yet, swap a questionable patty for one of these healthy foods that are more nutritious than you think.
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Yes, turkey is good, lean protein, and on a sandwich with whole-grain bread, lettuce, tomato, and other veggies, it isn’t a bad lunch choice. The culprit here is sodium; a two-ounce serving of some brands has as much as 450 grams of sodium, nearly one-third the daily limit recommended by the American Heart Association. The healthier move: Buy low-sodium slices (look for less than 350 mg sodium per two-ounce serving) or roast and slice your own meat. Here are some other foods with way more sodium than you realized.