We’re cutting down on screen time after the holidays and my children gave me the full-on stink-eye tonight. The irony is, after a mad day at work, there is nothing I would like more than to switch on the TV.

You mean I can unpack the groceries and sip a herbal tea in peace, while you are mesmerised by Angelina Ballerina? Sounds like heaven to me. But no, instead we all did the chores together. And by “together”, I mean that I did 99 per cent of the work while the girls fought over who would put away Each. And. Every. Single. Thing. Skipping TV had better be worth it in the end — I am seriously risking my sanity over here.

So sometimes, the well-intentioned paths we choose don’t always have the most positive outcome. The same can be said of the dietary choices we make. I was in Supermart doing a grocery store tour for a Nutrifit class and these usual suspects came up. Read on and make sure you aren’t making the same mistakes! Seven things you think are healthy, but aren’t:

1. Protein bars

These are convenient, especially if you have been recommended a good dose of protein for muscle recovery shortly after a workout. But the quality of the protein matters as it affects amino acid uptake and your health overall. The vast majority of bars contain either soy protein isolate or whey protein. As one of the most commonly genetically engineered and pesticide-heavy crops, if you do eat soy, I suggest you only buy organic. Also, cultures that seem to have benefited from soy consumption normally consume soy in its whole (and often fermented) form (eg edamame or tempeh).

A protein isolate is a far cry from that. When it comes to whey, the quality also matters. If you do use it, aim for whey from growth-hormone-free, grass-fed cattle. You are what you eat, but you are what you eat eats too.

Best option: my favourite is the Health Warrior protein bar from Supermart, which uses a combination of chia, quinoa and oats to provide 10g of plant-based protein.

2. Sugar-free

We all know that sugar is a problem, but sugar-free doesn’t always mean healthy either. Artificial sweeteners or sugar alcohols can also stress out your system and also maintain an overstimulated sweet tooth.

Best option: Gradually cut back on the amount of sugar you consume, giving your taste buds time to adapt. Go for items that are naturally lower in sugar — eg the KIND Nuts & Spices bars that contain 4-5g sugars vs 11-19g in their Fruit & Nut bars. Whole, fresh fruit is always your best option for something naturally sweet — even better if you pair it with some nuts or seeds for longer-lasting energy.

3. Gluten-free

Wait …. what? Isn’t gluten bad for you? Well hold on. Refined grain (white bread, pasta etc) isn’t good for you but, unless you have a food reaction, some gluten-containing items might be an OK fit for you. It’s an interesting debate but not my main point today. The big issue is that many gluten-free products, whilst being “safer” alternatives for those with celiac disease or a serious reaction, are often loaded with hyperprocessed fats and refined sugars.

Best option: tread carefully and, if necessary, go with a wholefood approach to gluten-free. It’s best to consult a fully qualified nutritional therapist or dietitian.

4. Low-fat

Low-fat options often mean high sugar, so watch out. Also, recent research indicates that a high-fat diet — in the absence of refined carbs (important) — does not necessarily raise disease risk factors.

Also note that fats are often essential for nutrient uptake; vitamins A, D, E & K are fat-soluble, for example. Interestingly, as vitamin D improves calcium absorption, you are more likely to absorb calcium from full-fat dairy products.

Best option: check for hidden sugars on low-fat items — 2g sugars per serving is a little, 10g is a lot. If you are eating dairy for calcium purposes, consider choosing smaller amounts of organic full fat rather than larger amounts of lower fat.

5. Fruit snacks

The most famous brand of fruit gummy snacks (the one you know and love!) is made with real fruit juice. But no matter how “real” the fruit juice, no matter that they are gluten-free, preservative-free and low-fat, they are also packed with sugar, corn syrup and a full spectrum of food dye. That’s bad news.

Best option: Try the Annie’s Bunny Fruit Snacks (dye-free) although you should still treat them as candy due to the sugar content.

6. Sports drinks

Gatorade was designed for Olympic athletes so, unless you are doing something seriously strenuous, it’s unlikely you need it. Unfortunately it also contains a large dose of artificial food dye.

Best option: If you’re simply after electrolytes try the Ultima Replenisher (Supermart) or the natural version of Nuun from pharmacies. If you need additional carbs, try the Osmo sports drinks powders from Winners Edge.

7. Butter substitutes

All the new research on fats indicates that the mainstream world of nutrition went really badly wrong when it comes to butter and margarine. A little of the “real deal” is better than processed spreads, so consider a margarine overhaul.

Best option: switch to organic, grass-fed butter. If you need or choose to be dairy-free, the best of the margarines is the organic Earth Balance vegan spread (most grocery stores). You can also use nut butter, coconut butter or avocado as an alternative on toast/waffles/bagels etc.

•The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnatural nutritionbermuda