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Offender: Yogurt

What child doesn’t love yogurt? Unfortunately, most flavored ones—even low-fat and nonfat versions—contain added sugar. When the yogurt includes fruit or other sweeteners, such as honey, it can boost total sugar content to as much as 26 grams per 6-ounce serving.

Switch to: plain yogurt. It contains natural sugars from milk—about 12 grams per 6 ounces—but rarely any added sugar. Sweeten this protein-rich snack by adding fresh or frozen fruit.