wholesome alternatives that are PACKED with sugar and fat

Navigating supermarket shelves for 'healthy' food choices is harder than it seems.

Products marketed as 'low sugar', 'low carb' or 'natural' might seem an obvious choice, but more often than not the nutrition labels tell a different story.

Dietitian and head of the Cancer Council Victoria's Live Lighter Campaign Alison Ginn revealed to The Canberra Times the top ten foods marketed as 'healthy' that are anything but healthy.

From 'healthy' beer to breakfast biscuits, Ms Ginn shared the foods you need to avoid in the name of health.

The war on sugar is rife, making room for a number of alternatives to slip in to the market.

And while recipes or products that contain alternatives such as rice malt or agave syrup or coconut sugar might sound better for your waistline, Ms Ginn warned they are not.

She said no matter where the sugar is derived, too much of it can lead to negative health affects such as weight gain or tooth decay.

So if you're buying pre-packaged foods or drinks with sugar alternatives, do not expect them to be sugar-free.   

By comparison, 100 grams of white sugar contains 1,700 kilojoules, compared to agave syrup that has 1,300 and brown rice malt syrup that has 1,370. 

Water packed with nutrients, vitamins or minerals might seem like a good, healthy option.

But with up to seven teaspoons of sugar per 500 millilitres of water and 470 kilojoules, all is not as it seems.

Ms Ginn said you should just drink water, or if you want some extra flavour, infuse it yourself with herbs or fruit.

Just like banana bread is not a healthy option, neither are vegetable chips.

Having been deep fried and coated in salt, vegie chips are not much better than your standard packet of crisps.

A 28 gram packet of vegie chips contains about 543 kilojoules, 7 grams of fat and 260 milligrams of sodium, compared to regular sea salt chips that are about 627 kilojoules with 9 grams of fat and 180 milligrams of sodium. 

They are the go-to snack for people on the move, but muesli bars packed with cereal, fruit and nuts are not all they're cracked up to be health-wise.

If you put the muesli aside, the average bar is made up of about one third sugar.

In fact, a standard oat, fruit and nut bar contains about 12.4 grams of sugar and has 471 kilojoules. 

That much energy just can't be healthy. 

Yoghurt might seem a healthy choice, but the flavoured or low-fat kinds are generally laden with sugar and high in fat.

With an overwhelming selection available on supermarket shelves, make sure to check the nutrient labels.

Ms Ginn said yoghurt should not have more than 15 grams of sugar and two grams of fat per 100 grams.

By comparison, a low-fat fruit yoghurt contains about 19 grams of sugar per 100 grams and 1.1 grams of fat, compared to a plain Greek yoghurt that has just 2.7 grams of sugar and 4 grams of fat.

It seems too good to be true, and unfortunately it is.

While some beers claims to be 'low carb' or 'sugar free', it is the alcohol content itself that you need to look out for.

If you are looking to a mildly healthier option, Ms Ginn suggested you opt for light beer.

If you compare the two, a stubbie of light beer contains about 430 kilojoules compared to 550 kilojoules in a regular beer.   Courtesy The Mail