Reading labels can uncover hidden dangers to your diet
Some foods may seem healthy to consume, but checking the labels or nutritional content reveals quite the opposite. It pays to do your research and use the tools provided on our website to learn about what you are eating each day. You’ll be shocked at some of the calories and fats hidden in the following ‘healthy’ foods:
Salads: Sure the lettuce and raw vegetables toppings are healthy; but what else is sitting on your salad? Salad dressings, for one, can contain more fat than a meat sandwich! Cheese, bacon bits, olives, and other toppings may have more fat, sodium, and calories than you realize. A quick tip is to only get vegetable toppings, skipping the croutons and cheese, and ask for the dressing on the side. This way you can dip into the dressing as needed. You may find you’ll only use half the serving! Ask about low-fat or diet options as well; most restaurants and fast-food places will have some sort of diet salad dressing option. Last resort for salad-munchers? Bring your own. As crazy as it may sound; it could mean the difference in a few pound, and that’s worth carrying a mini-jar of dressing with you.
Frozen yogurt - in some cases, you may as well eat ice cream! Commonly thought of as a –a healthy dessert treat, frozen yogurt can actually be high in both sugar and calories. True, it’s low in fat but substituting the fat for sugar and calories, isn’t the wisest option. Read the contents carefully or check online for nutritional information of your favorite yogurt shop.
Fruit juice - fruit juice needs to be consumed minimally due to the high sugar and calorie content. Fresh fruit is superior to juice because the fiber in the fruit helps prevent rapid absorption of sugar into the bloodstream. Additionally, there are few juices on the market that consist solely of pure fruit juice. Most contain preservatives, added sugars, and blends of other ingredients.
Dried Fruit - Dried fruit is tasty, but because the quantities appear smaller, you end up eating more. You could easily wolf down three fruits, but not realize it because the pieces have shrunk, due to drying. They also are high in sugar. Banana chips though delicious, are one of the worst dried fruits to eat because they are fried in oil, and contain loads of sugar.
Trail mix – trail mix was originally meant to provide concentrated nutrition to those expending a high amount of calories; for example, those that hike long distances. These types of activities, such as hiking extensively, can burn thousands of calories if performed all day. The average person doesn’t require such calorie-dense snacking. Trail mix is often high in fat and contains additives like M&Ms and other candies. Try a handful of ‘good’ nuts, and leave the trail mix for the real trail.
Rice cakes - Rice cakes, while seemingly bland and low in fat, are extremely high on the Glycemic Index and can cause rapid spikes in your blood sugar level. Check out some of the newer varieties of rice cakes that use brown rice, which is lower on the Index.
Protein bars - These seem so convenient; they are a no-brainer. But they are processed and don’t truly have any naturally occurring nutrients. Some are high in calories and fat, and the majority use corn syrup as a sweetener and contain a high amount of carbohydrates. Don’t be fooled by the convenience of bars. Fat-free products - Fat-free foods need to make up the taste and consistency somewhere, and this is often achieved by adding sugars and artificial flavorings- both unhealthy and unbeneficial for weight loss. Sometimes the original food or the main food in the product is really what you need to eat. Substituting an apple or grain crackers can be a healthier option.
Flavored oatmeal - Oatmeal is a great breakfast and snack food- its high in fiber which helps stabilize blood sugar levels and slow digestion. It’s also considered a heart-healthy food. Flavored oatmeal is a completely different story- it’s high on the Glycemic Index and contains an abundance of added sugar. Instead, dress up natural oatmeal yourself with spices, nuts and fresh fruit.