In a world where convenience is taking over parents need to understand what kids snacks that are healthy and what choices at the grocery store should be avoided. Advertisements for Sports Drinks, Soda, Packaged Pre-Prepared Lunches, fruit snacks, energy bars, sweetened applesauce and sugary cereals surround children’s programming.

But should these items really be part of a well-rounded kid’s diet? The answer is no. Here are a few unhealthy kids’ snacks to avoid:

1. Sugary cereal

Kids are less metabolically productive than grown-ups, which means they consume or use up their energy more rapidly than adults. While parents eat three 3 meals daily with some light nibbling, kids require more calories, and meals or snacks are required more frequently to keep up those rich energy levels that all parents appreciate. Beginning your day with sugary cereals will almost always result in a crash later that morning as the cereal will create a quick spike in insulin levels. And the amount of fiber and vitamins included in cereal just doesn’t provide any positive nutritional aspect to any diet.

2. Yogurt

Fruit on the bottom yogurt is a popular snack for kids. But after a quick look at the nutrition fact parents will find that the fat and fructose/sugar content is overwhelming. Yogurt with chocolate or candy toppings or flavored yogurt should be looked at as a loaded banana split. Parents should be looking at plain nonfat yogurt or Greek yogurt. Adding fruit like apples, strawberries or blueberries and even raw honey can add great natural flavor and a bunch of healthy vitamins and antioxidants. This combination of fruit and nonfat yogurt offers positive probiotics which are essential for a child’s digestive system.

3. Applesauce

Sweetened applesauce is a staple in most households across the globe. Parents find apple sauce an easy item to feed to their children on it’s own or as a side. When you look at the calories, we find that there are about 100 calories in a single serving. But who is measuring applesauce? In a more in-depth look, we find that about 90% of those 100 calories derive from sugar. So, health-conscious parents should be looking for applesauce that contains no added preservatives or is sugar free.

4. Snack bars

Most bars were not designed to meet the nutritional needs of children. Many bars on the market today can contain up to 500 calories. While they boast high levels of protein and fiber in almost all cases much of the caloric content is made up of sugar. Try finding sugar free bars at your local organic market for a healthy change.

5. Fruit snacks

Most children are eating fruity snacks like sweets, and it is not difficult to pile up calories without feeling full. The caloric content of this type of snack is usually around 90 calories for each packet. While organic snacks have just teaspoons of added sugar, and not at all like energy bars, they do not have protein or fiber to help nourishment. So these snacks are just empty fructose calories.

6. Lactose free milk vs. regular milk

If your child is lactose intolerant, milk lactose free organic might be the best arrangement. This sort of milk is practically free from “standard lactose” and contains a similar measure of fat, protein, sugar, and calorie content. Organic lactose free milk contains similar levels of calcium, nutrient D and protein as regular milk.

It is essential for parents to spend the extra few minutes and take a good look at nutrition labels. Hidden sugar in everyday snacks can be the key to understanding behavioral issues, moodiness, and energy crashes that your child is dealing with.