Healthy, Right? Think Again

Salad, bran muffins, fat-free foodsthey're good for you, right? Not always. Nutrition expert as well as registered dietitian Katherine Brooking reveals surprisingly unhealthy foods, plus better-for-you alternatives.1. Prepared SaladsDon't assume that anything with the word "salad" in it must be healthy. Prepared tuna salads, chicken salads, as well as shrimp salads are often loaded with hidden fats as well as calories due to their high mayonnaise content. While the lot depends on portion size as well as ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories as well as 40 grams of fat. If you're ordering out, opt for prepared salads made with low-fat mayonnaise, as well as keep the portion to about the size of the deck of cards. Better yet, have your own.2. Multi-Grain as well as Wheat BreadsTerms like multi-grain, 7-grain, as well as wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads labeled "multi-grain" as well as "wheat" are typically made with refined grains, so you're not getting the full nutritional benefit of the whole grain. How can you be sure? Read nutrition labels carefully. If the initial flour in the ingredient list is refined (it will typically say "bleached" or "unbleached enriched wheat flour") you are not getting the 100 percent whole-grain bread.3. Reduced-Fat Peanut ButterReduced-fat peanut butter is not necessarily the healthier version of regular peanut butter. Read the labels to see why. Both regular as well as reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat variety has more sugar. But isn't it healthy to reduce some fat? Not in this case. Regular peanut butter is the natural source of the "good" monounsaturated fats. Look for the natural peanut butter with an ingredient list that contains no added oils. Better yet, find the store where you can grind your own, or have your own nut butters at home.4. "Energy" BarsEnergy bars are the perfect pre-workout snack, right? Not a! lways. M any energy bars are filled with high fructose corn syrup, added sugar, as well as artery-clogging saturated fat. Plus, some bars (particularly meal replacement varieties) contain more than 350 calories eacha bit more than "snack size" for most people. It is the good idea to fuel up with the mix of high quality carbs as well as protein before an extended workout or hike. Choose wisely: one-quarter cup of trail mix, or 1.5 ounces of low-fat cheese as well as three to four small whole-grain crackers. Or, have your own healthy granola bars as well as trail mix.5. Bran MuffinsMost bran muffins, even those sold at delis as well as coffee shops, are made with generally healthy ingredients. The problem is portion size. Many muffins sold in stores today dwarf the homemade muffins made the generation ago. A random sampling of some coffee as well as restaurant chain bran muffins showed that many topped 350 calories apiece, as well as that's before any butter or jam. The bran muffins at one popular chain bakery contain 600mg of sodiumroughly one-third of the day's maximum. Even the healthful food, if over-consumed, can be not-so-healthful. Enjoy your bran muffin, but just eat half, as well as save the rest for an afternoon snack. If you want to save money as well as calories, bake your own._________________________________________________________________________More From Real Simple:Healthy Eating Tips100-Calorie Oatmeal Toppings22 Healthy Lunch Ideas_________________________________________________________________________6. SmoothiesEven in most smoothie chains as well as coffee bars, smoothies start out pretty healthful. Most have the base of blended fruit as well as low-fat dairy. But disproportionately large serving sizes (the smallest is often 16 ounces) combined with added sugar, ice cream, or sherbet, can add up to the high-calorie treat. Some chains serve smoothies that contain up to 500 calories.A smoothie can be the great way to start the day or to refuel after the workout. Just remember to account for the! calorie s you drink when considering what you've consumed in the day. For the most economical as well as healthy smoothies, consider making your own.7. Packaged TurkeyTurkey is an excellent source of lean protein as well as the good choice for the speedy lunch or dinner, but many packaged turkey slices are loaded with sodium. One 2-ounce serving of some brands contains nearly one-third of the maximum recommended daily sodium intake. So have sure you buy low-sodium varieties or opt for fresh turkey slices. If you can't roast your own, the best rule of thumb is to find the brand with less than 350 milligrams of sodium per 2-ounce. serving.8. Foods Labeled "Fat-Free"Fat-free does NOT mean calorie-free. Just because the food contains no fat, that doesn't have it the health food. (Think gummy bears.) Of course, there are many very healthful fat-free foods (like most fruits as well as vegetables), but always check the nutrition labels when buying packaged foods to be sure you're getting the nutritious product as well as not just one that's fat-free. Calories, sodium, fiber, as well as vitamins as well as minerals are all aspects you should consider in addition to fat.9. Restaurant Baked PotatoesSure, the baked potato in its natural state (that is, sans toppings) is the very healthful food. Potatoes are naturally rich in vitamin C, potassium, as well as fiber. Plus, the medium-sized baked potato contains only about 160 calories. But if you're eating out, don't assume that the baked potato is the healthiest choice on the menu. Many restaurant-style baked potatoes can come "fully loaded" with butter, sour cream, cheese, bacon bits, as well as other goodies that can add up to around 600 calories as well as 20-plus grams of fat. Ask for one that is plain as well as get one or two small-portioned toppings on the side. Or try making your own healthful baked potato meal at home by adding some chopped, cooked chicken.10. Sports DrinksIf you're going for the leisurely stroll or doing some light housework, skip the sports drinks! . While most sports drinks do contain important electrolytes (like potassium as well as sodium) that are necessary for intense workouts or endurance training, you don't need the sports drink to fuel light activity. Many sports drinks contain 125 calories or more per 20-oz. bottle, so spare yourself the extra calories as well as opt for plain water or the calorie-free beverage to keep you hydrated.Powered By

No comments:

Post a Comment