As more and more health foods take over the shelves of grocery stores, it has become increasingly challenging for health-conscious consumers to pick out foods that are actually as nutritious as their labels claim to be.
Many of these ‘healthy’ or ‘guilt-free’ options are essentially junk food in disguise — loaded with sugar, sodium, trans fats and other additives that diminish their nutritional value.
Here are ten seemingly healthy foods that are actually diet busters, according to experts:
- Microwave Popcorn: Typically, freshly made popcorn can be a great fiber-rich snack. “But the microwaveable versions have high levels of sodium and the chemical diacetyl, making it a food that shouldn’t be eaten often,” says Beth Warren, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
- Granola: “A lot of granola brands you find in the grocery store have high levels of added sugar,” says Annessa Chumbley, Indianapolis-based registered dietitian and nutrition consultant for Premier Protein.”Too often the combined sugar content is hidden within the ingredient list,” adds Chumbley. This is why she recommends making granola at home. Here’s a quick and easy granola recipe to try.
- Flavored Yogurt: “Many flavored yogurt options can have more sugar than a piece of cake,” notes Warren. Similarly, other flavored health foods like milk, oatmeal, coconut water and smoothies are also laden with sugar. “It’s important to turn the container over and see just how much sugar was added and what form of sweetener was used,” says Chumbley. She recommends purchasing unsweetened yogurt or opting for Greek, Nordic and Aussie yogurts which are low in sugar and high in protein.
- Store-bought trail mix: Homemade trail mix can be an easy-to-make, balanced snack option, but ready-to-eat versions often contain chocolate chips, high amounts of salt and added sugars, Warren points out.
- Veggie Straws: Veggie straws are mostly made from potato and corn. Meanwhile, some processed vegetable chips have high sodium and fat content. This makes them only a slightly better option than regular potato chips. “But their nutritionals are nowhere close to the benefits of eating an actual vegetable,” says Chumbley. For quick inspo, check out these fun and easy ways to eat more veggies.
- Packaged Salads: If done right, salad can be a perfectly healthy and filling meal. But ready-to-eat salads often contain high levels of sodium and fat along with a whole bunch of preservatives to keep it from getting spoiled. This makes homemade salads your best bet (just remember to go easy on the salad dressing!).
- Individual Applesauce Cups: Often, the applesauce cups that contain added flavors — like strawberry, blueberry or peach — have high-fructose corn syrup as the second ingredient, says Chumbley. “This can add up to five teaspoons of sugar in each serving,” adds the dietitian.
- Turkey Bacon: Yes, it might be a slightly better option than the pork variety. But turkey bacon is still bacon — meaning, it has high amounts of sodium and saturated fats which puts you at risk for obesity and heart disease.
- Dried Fruit: Many packaged dried fruit options are equivalent to a sugar bomb. So, make sure that the dried fruit you buy doesn’t have any added sugar, says Warren. It’s also important to be conscious of the portion size since dried fruit, store-bought or not, contains high levels of natural sugar, adds the nutritionist.
- Multigrain Bread: Just because it’s multigrain doesn’t mean it’s a healthier option. It just means that the bread is made with more than one kind of grain. The key is to look for bread that’s made from whole grains instead of refined ones. This is because finely milled grains lack gut-healthy fiber and lose most of the essential nutrients (like iron, magnesium and B vitamins) during the milling process.
So, how can you make sure what you’re eating is actually healthy?
#1 Pay attention to the back of the label, not just the front. Don’t get fooled by the health halo on sugar-free, gluten-free or fat-free food options while grocery shopping. “Nothing in life is free. If something says the word ‘free’ I always look at the ingredient list to see what is substituted in its place,” says Warren. “Typically, if there is no sugar, then there may be more fat added to a product or vice versa,” she adds. Also, some of these added ingredients tend to be artificial. For instance, “sugar-free foods are often filled with man-made sugar alcohols, which are hard on the gut and digestion,” says Chumbley.
#2 Understand the ingredient list. “Be wary of ingredients you cannot pronounce or are unclear of why they should be inside a product,” says Warren. “For example, peanut butter should logically be only peanuts and perhaps salt. It’s unnecessary to have anything else in it such as added sugar, partially hydrogenated oils or any other ingredient you aren’t familiar with,” notes the nutritionist. To learn more, check out this great article on how to decode food labels.
#3 Stock up on whole foods. “I am a fan of eating foods and ingredients that are as close to their original state as possible,” says Chumbley. “Of course, this doesn’t always apply, but a good motto to keep in mind is, ‘the closer to the farm the better”, she adds. For instance, fresh fruits and vegetables, especially non-starchy veggies, are always a great option. And go crazy on eggs. They are an excellent source of protein. Plus, the egg yolk contains “the entire collection of energy-giving B vitamins” along with all four fat-soluble vitamins – A, D, E and K, tells Chumbley. She also recommends legume-based snacks like roasted chickpeas.
Here are a few other expert-approved strategies to eat healthy:
- Get enough protein. “Make sure you’re getting enough protein to keep you full and energized throughout the day,” says Chumbley. Eat a protein-rich breakfast or lunch. Since protein is incredibly filling, it curbs glucose spikes, making it less likely for you to experience sugar cravings later in the day.
- Start a food journal. Keeping a food diary or journal is a great way to track exactly what you are putting in your body each day, says Warren. Jot down everything you’ve consumed in a day. Then go through the journal at the end of the week and identify areas that can be improved. Are you eating enough veggies in lunch and dinner? Do you eat too much red meat and not enough fish? Are you having a snack or two between meals? And if so, are they balanced? “After that, you can work on adjusting these small changes each week,” she suggests. “You’ll notice that you are better able to seamlessly work them into your normal routine instead of making drastic changes that are less realistic and short-lived,” she explains. Here’s how to get started.
- Detox after a food binge. It’s perfectly normal to indulge in your favorite comfort foods every once in a while. The important part is to bounce back instead of giving up altogether. “Start out with a balanced breakfast. This idea may seem obvious but is often what most people skip because they feel guilty or bloated,” says Warren. You might think it is a better option to not eat at all but this strategy will backfire. It will make you feel more hungry and more likely to munch later in the day, she adds. In addition, you can go for a “one or two-day reset involving a rotating mix of protein, vitamins and healthy fats,” says Chumbley. For instance, eat two hard-boiled eggs in the morning followed by carrot and bell pepper sticks or a roasted chicken breast for lunch. And a couple of hours later, eat some sliced cucumbers with guacamole for a light evening snack, and so on, she suggests.
And lastly, remember that “it’s better to be consistently good, as opposed to occasionally perfect. The smallest of habits of thought or behavior make the biggest of impact,” adds the nutrition expert.
Looking for more healthy eating tips? Check out these easy-to-follow strategies.
CoreLife Walks the Walk with Healthy Eating – QSR magazine
When we first started our CoreLife Challenge two years ago, we really didn’t know what to expect. We started out slowly and supported our customers who signed up to tackle the 21-day challenge of eating healthy. It was the start of a journey that we had no roadmap for nor did we have a true understanding of where it would lead.
Fast forward to the launch of our 21-day challenge in January. Inspired by our customers and their stories, and inspired as a brand to build on what we started, this year’s results were better than we could have imagined and raised awareness for healthy eating habits that seem counterintuitive to most in the restaurant industry. So, what did we as operators learn along the way? Here are a few lessons:
Commitment is key. It’s easy to sit back and pay lip service to a marketing effort geared toward healthy eating. However, for us to be successful at walking our talk, we had to commit as a brand. That meant that our operational teams and employees fully embraced the CoreLife Challenge. Not only were we asking them to create something new in terms of meal bundles, we also were asking their support for intermittent fasting. We believe as a company this is relevant to an active lifestyle brand and we introduced the idea that intermittent fasting is something the medical field recognizes as healthy. We were shocked that our customers embraced the idea and the number of positive discussions surrounding it. Additionally, not only did we commit to the development of meal bundles, and diet and exercise plans, we launched an entire marketing effort around gathering and sharing our customers’ stories of success. We also brought in Tim Tebow as a CoreLife 21-Day Challenge brand ambassador. We recorded Tebow giving positive affirmations to our customers who were successfully completing the challenge, and we used his commitment to living a healthy lifestyle to encourage our participants to succeed. Because of this commitment, to our employees, our brand and our customers, we had a record 20,000 participants for our first 2019 CoreLife Challenge.
Solve for challenges rather than get stuck on obstacles. When we went back and reviewed how to make this year’s Challenge more successful, we realized we had to help participants eat healthier on a more consistent basis. This was the first year that we offered a meal bundle that gave discounts to participants willing to eat our food. Guests could purchase the bundle and eat either in-store or at home, and in many cases, used the meals to help their families eat better, too. In the first year of its launch, we had nearly 6,000 challenge participants sign up for the program, and this far exceeded our expectations. For us, development of the meal bundles solved the challenge of “How can we help” rather than ‘What’s in it for us.’ By doing that, 91 percent our challenge participants said they would do it again, and we gathered hundreds of testimonials from people saying the Challenge helped improve their sleeping habits, decrease cholesterol, reduce skin irritations, and a host of other positive outcomes. We also had people sharing stories through our social channels and working together to encourage and support progress. We also had someone share a very personal story in regard to how just one day of intermittent fasting shifted their whole view of the world in the form of increased awareness toward the plight of others who may otherwise go to bed hungry. This was all because we chose to solve for a challenge rather than get stuck on our own limitations as a brand.
Camaraderie and community drives true change. When we launched our CoreLife Challenge this year, we were dedicated to helping our guests live healthier and eat better. While we were prepared to do just that, what we weren’t prepared for was the feeling of community our participants had amongst each other and with our brand. We had significant interaction from within our community of CoreLife Challenge members. And this was seen through comments made in person to staff and through our social pages. If someone signed up for the challenge, they had an opportunity to also sign up to our Facebook page where participants could give feedback, talk about their milestones and experiences throughout their journey. Of the number of guests who registered, 10 percent also signed up to our Facebook page. We noted that through our social channels, the No. 1 comment was how connected participants felt with our brand and with each other. What was more encouraging was that our members started to advocate on our behalf and for our brand. As they became more vocal, we became more silent. This was because we no longer had to defend ourselves if a customer was frustrated waiting for food or service. Our customers were coming to our defense for us. It also inspired our employees and created a level of camaraderie among our team members and restaurant managers. It brought out the best in everyone and enabled us to become better at what we do.
In our third year of offering our Challenge to anyone who wants to eat healthier and live better, the results continue to surpass our initial goals. And it all started with one person who, three years ago, sent us a note saying he thought our brand would change his life. We offered to pay for his food for a month, and 27 months later he lost 227 pounds and changed the course of his life. I know what we’re doing works and our entire team is looking forward to how we can grow and change as we continue down this path of mindful eating. We have new ideas and plans for 2020, and using diet and exercise as a platform for true change, we have an opportunity to change the ways our guests view what they put into their bodies. Diet is really 70 to 80 percent of wellness, the rest is about how we choose to live our lives outside of what we eat.
So many of our guests commented that they didn’t realize they could fall in love with healthy food. If that is what our CoreLife Challenge is able to promote, we have already taken the next step in our food evolution. It’s about creating positive change and making real and lasting impacts in the lives of our customers. Real food done in the right way can taste amazing.
Eat like Astros José Altuve and Carlos Correa with these healthy recipes – Houston Chronicle
When writer Julie Loria visited the Astro’s spring training clubhouse for research on her new cookbook, she saw a box of doughnuts sitting untouched. She knew then that the subject of her book, a look at the healthy eating habits of top Major League Baseball players, was on point.
“When it comes to clubhouse cravings, baseball players these days reach for fruits and vegetables, not pastries and other highly processed foods,” Loria writes in “The Game of Eating Smart.” “In Major League Baseball, the transition to eating healthy food has become more than a movement, it’s a revolution. Players have learned that proper nutrition has a positive impact on athletic performance.”
Astros stars José Altuve and Carlos Correa are among the 21 MLB stars who were interviewed by Loria for a cookbook that focuses on how these elite athletes fuel their bodies and how their smart eating choices influence their performance. Other baseball luminaries include Boston Red Sox pitcher David Price, Chicago Cubs third baseman Kris Bryant, Los Angeles Dodgers pitcher Clayton Kershaw and San Francisco Giants outfielder Hunter Pence.
ReNew healthy recipe: José Altuve Granola Bites
According to Loria, nearly all of the 30 MLB teams “have moved toward serving healthy food and emphasizing a nutritional eating plan.” Clubhouses, she reports are equipped with fresh juice bars and smoothie stations, and offer almond and coconut milks, protein powders, raw organic nuts and wheatgrass shots.
Loria teamed up with Allen Campbell, former personal chef for New England Patriots’ quarterback Tom Brady and supermodel Gisele Bundchen, to devise recipes that reflected the healthy eating philosophies of the baseball players profiled in “The Game of Eating Smart.”
Here’s what Astros second baseman Altuve said about his diet:
“I’ve noticed a connection between my eating habits and performance because when I eat right, I not only go out there and play well, I also feel well,” he said. “I feel better on and off the field, and my recovery is much faster. Once I started eating better, I noticed a 100 percent change. Now I can play all season, and I still feel great after it’s over.”
He added: “My biggest meal is lunch, and it’s usually two pieces of grilled chicken breast, a half cup of brown rice and vegetables. I also eat big salads with lettuce, tomatoes and all kinds of vegetables. And then for dinner, I usually have more protein and vegetables, but fewer carbohydrates than at breakfast or lunch. I find that eating this way works best for my body and helps my performance on the field. I feel strong and energized.”
ReNew healthy recipe: Carlos Correa Grilled Mahi-Mahi
Here’s what Astros shortstop Correa said about his diet:
“I started eating healthier for my career because I wanted to get better on the field, and in order to do that I had to sacrifice some of the foods I like,” he said. “Now I eat a lot of fresh vegetables, including broccoli and carrots, which I never used to like. I also wasn’t big into fish at first, but now I eat salmon and mahi-mahi all the time.”
He added: “I eat clean snacks like Greek yogurt with granola and fruit, which give me great energy. I avoid fried foods, soda, beer, alcohol and processed sweets like candy, doughnuts, cookies and brownies. Lunch is usually rice and beans with some avocado. Also, I often eat one or two pieces of salmon. Then for dinner, I’ll have chicken and red-skinned potatoes with broccoli on the side. I love eating rice. I could eat rice with every meal, and red beans.”
More ReNew healthy recipes from “The Game of Eating Smart”:
4 ways to keep a healthy body and mind as we age – VAntage Point – VAntage Point Blog
Since the lifestyle choices we make from a young age can affect how we age, it’s important to start eating well, exercising, and taking care of our bodies early on. Here are a few things to think about as you strive to keep your body and mind healthy.
Keeping Strong Bones
Osteoporosis, a weakening of the bone tissue, occurs more frequently in older people. You can help prevent it by doing safe exercise and eating adequate amounts of calcium and vitamin D-rich foods, such as milk, yogurt, greens, beans, fish, and fortified cereals. Sunshine is one of the best sources of Vitamin D, but it can be more difficult for older adults to make, absorb, and use vitamin D. If you don’t think you are getting enough calcium and vitamin D from your diet and from sunshine, talk to your doctor about whether a supplement may be right for you.
Keeping Strong Muscles
Just like strong bones, our muscles are kept healthy through staying active. It’s best to participate in a mixture of strength training, cardiovascular, and flexibility-type exercise. Muscles can’t be built or maintained without exercise, but getting enough protein in your diet is essential, as well. Most people need 2-3 servings (about 3 ounces each) of high-protein foods throughout the day, but there is some evidence that older adults may need even more. Meat, poultry, seafood, eggs, legumes, dairy, and nuts are good sources of protein. It’s a good idea to eat a balanced meal or snack containing a serving of high-protein foods after exercising to encourage muscle-building.
Keeping a Strong Immune System
With older age generally comes greater susceptibility to illnesses. Deficiencies that stem from not eating enough nutritious foods can play a role in weakening the immune system. It’s also important to take preventive measures such as getting the flu vaccine every year. Quitting smoking, getting plenty of exercise, maintaining a healthy weight, and eating a balanced diet with plenty of antioxidant-rich fruits and vegetables will help keep your immune system strong.
Keeping a Strong Mind
While there is currently no way of preventing dementia, we can take steps to keep our brains as healthy as possible as we age. B-vitamins are essential in brain health, and it can be more difficult for older adults to meet their needs. Animal protein and fortified cereals are good sources of vitamin B12. Whole grains, eggs, nuts, and seeds are good sources of thiamine. Fortified cereals, leafy greens, citrus fruits, and beans are good sources of folic acid.
Many things about our bodies change as we get older, but the basic tenets of good nutrition—variety, moderation, and balance—still apply. Healthy eating, good hydration, an active lifestyle, and a good attitude can make a big difference in successful aging.
For more information about good nutrition for healthy aging, get in touch with a registered dietitian at your local VA.
About the Author: Erica Golden is a long-term care clinical dietitian working with Veterans in the Bonham VA Community Living Center in North Texas. She is passionate about helping people eat well and improve their relationships with food to live healthier, happier lives.
- Man revealed how he lost almost three stone and shed belly fat for six pack abs – Express
- Collagen supplement use growing in popularity, improves skin, hair and nails – WXYZ
- CoreLife Walks the Walk with Healthy Eating – QSR magazine
- Dubrow Diet – What To Know About Heather Dubrow's Interval Eating Plan – Women's Health
- CA Permit Sale of Hemp-Derived CBD in Foods & Supplements – The National Law Review
Man revealed how he lost almost three stone and shed belly fat for six pack abs – Express
Collagen supplement use growing in popularity, improves skin, hair and nails – WXYZ
CoreLife Walks the Walk with Healthy Eating – QSR magazine
Dubrow Diet – What To Know About Heather Dubrow's Interval Eating Plan – Women's Health
CA Permit Sale of Hemp-Derived CBD in Foods & Supplements – The National Law Review
What Is The Carnivore Diet? Inside the All-Meat Meal Plan – menshealth.com
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