6 Diet Busters: Healthy-Sounding Foods That Really Aren’t
by Rachel Johnson
EatingWell Magazine
Thu May 22, 2008
Source: mercola.com
My friend Henry, recently bought a huge box of Yogos,
confident that these “yogurty-covered, fruit-flavored
bits” were a healthy choice for his kids. No doubt
Henry was deceived by the “health halo” effect. Words
like “yogurt” and “fruit” positively glow with such
halos, since we consider these foods healthy in their
natural state. Don’t be fooled.
Although most foods can fit into a healthy diet if you
know your limits, do a reality check and read labels
first. Here are some of the worst offenders:
1. Energy bars
Energy bars usually contain protein and
fiber—nutrients that help you feel full—but also may
be loaded with calories. That’s fine if you
occasionally make one a meal, but most of us eat them
as snacks. You might as well enjoy a Snickers, which
at 280 calories is in the same range as many energy
bars.
Lesson learned: Look for a calorie-controlled bar with
about 5 grams of protein or try EatingWell’s Low-Fat
Granola Bars.
2. Granola
Granola sounds healthy. But it’s often high in fat,
sugar and calories. Don’t be fooled by a seemingly
reasonable calorie count; portion sizes are usually a
skimpy 1/4 or 1/2 cup. Low-fat versions often just
swap sugar for fat and pack as many calories as
regular versions.
Lesson learned: Stick with recommended portion sizes
and try EatingWell’s Cranberry Oat Granola.
3. Salads
Most of us could use more vegetables—so what’s not to
love? Toppings. The pecans and Gorgonzola cheese on
Panera Bread’s Fuji Apple Chicken Salad (580 calories,
30 grams fat, 7 grams saturated fat) propel it into
double-cheeseburger territory. A McDonald’s double
cheeseburger has 440 calories, 23 grams fat, 11 grams
saturated fat.
Lesson learned: Before ordering a salad, check its
nutrition information or try more than 20 EatingWell
recipes for healthy salads and dressings.
4. Smoothies
Smoothies may seem like a tasty way to get your
recommended fruit servings—but studies show that
beverages are less filling per calorie than solid
foods. Added sugars can make some the equivalent of
drinking fruit pie filling: the smallest (16-ounce)
serving of Jamba Juice’s Orange Dream Machine weighs
in at 340 calories, with 69 grams of sugars that don’t
all come from juice. You’re better off with
fresh-squeezed juices; orange juice has 110 calories
per cup.
Lesson learned: Look for smoothies made with whole
fruit, low-fat yogurt and no added sugars. Check out
EatingWell’s 15 healthy smoothie recipes for ideas.
5. Sushi rolls
There is a wide variety of sushi rolls and the fried
tidbits and mayonnaise in some can really tuck in
calories. Some 12-piece Dragon Rolls (eel, crunchy
cucumbers, avocado and “special eel sauce”) have
almost 500 calories and 16 grams of fat (4 grams
saturated).
Lesson learned: Order something simple like a
California roll (imitation crabmeat, avocado and
cucumber) or a vegetarian roll which supplies around
350 calories and 6 or 7 grams of fat (mostly
heart-healthy monounsaturated) or try EatingWell’s
Brown Rice & Tofu Maki.
6. Yogurts
Some premium whole-milk yogurts can give you a hefty
dose of saturated fat. Many low-fat versions are every
bit as creamy. Enjoy a fruit-flavored low-fat yogurt,
but understand that the “fruit” is really jam (i.e.,
mostly sugar). Or opt for low-fat plain and stir in
fresh fruit or other sweetener to taste. My favorite,
a tablespoon of Vermont maple syrup (52 calories),
provides all the sweetness I need.
Lesson learned: Although they are still good sources
of calcium, fat and added sugars make some yogurts
closer to dessert than to a healthy snack.
By EatingWell’s Dr. Rachel Johnson
Rachel Johnson, EatingWell’s senior nutrition advisor,
is dean of the University of Vermont College of
Agriculture & Life Sciences.