Plenty of sauces contain extra sugar and preservatives that can easily add on the calories. 

While fruit juices might sound healthy, truth is, when you’re juicing a fruit, you’re getting more of its natural sugars than actual fibres that could help your diet. 

Yoghurt, especially the flavoured variety contain plenty of added sugar to make up for the sour taste of natural yoghurt. 

Some soups contain added sugar to counter the tart taste of natural ingredients. A perfect example is tomato soup, most tomato soups have added sugar in them to bring out the earthy taste in them. 

As best as you can, always opt for fresh fruit. While dried fruit is a great alternative to other sweet snacks, they tend to contain a lot more sugar and have preservatives that extend their self life.