Last week I was at a breakfast meeting and the person sitting across from questioned if my omelet was indeed healthy. I am asked to defend or explain my food choices fairly often and this was an easy one. Eggs are healthy, doctors no longer think that they raise your cholesterol and it’s safe to eat an egg per day.
I had a new client tell me when he wants to eat light he’ll order tuna salad or a grilled cheese. I had to explain that the mayonnaise in traditional tuna salad made the sandwich pretty high in calories and fat. I’m not sure why he thought grilled cheese was healthy but fried cheesy things may be tasty but they aren’t healthy.
Flavored instant oatmeal
The fruit names sound good and oatmeal is healthy. Unfortunately flavored instant oatmeal packets have less fiber than rolled or steel cut oats. They also have much more added sugar and artificial ingredients. Stick with whole oats and add your own fruit and toppings.
Similar to instant oatmeal flavored yogurts have either a lot of added sugar or a lot of artificial sweeteners. Plain, regular or Greek, has much less sugar, a good amount of protein, and probiotics.
Granola can have a lot of oil and sugar added to it. Choose a granola that is low in sugar and calories to ensure that your snack stays healthy.
Wheat or whole grain bread
Whole grains are good for you but unless the bread says 100% whole grain or whole wheat you aren’t getting only whole grains. Many commercial breads are mainly regular white flour with some whole grain flour added. Read your labels here.
Wraps sound like a light choice compared to a regular sandwich but most wraps are high in calories, sodium, and fat and low in fiber. If you want a sandwich stick with 100% whole grain bread.
Many of these claim to be low-fat and while some are most are high in sugar. They are also way larger than a homemade muffin and pack a lot of calories as well. Since there isn’t much nutritional value you’ll end up hungry in a few hours.
Many juices aren’t whole juices and they are high in sugar but low in nutrients. If you need to drink juice stick with one that is 100% real fruit juice and stick with a 6oz serving. The best choice is just to eat a piece of fruit, since it also includes fiber.
Smoothies can be a very healthy choice but pre-made smoothies are often very large servings, have added unhealthy ingredients, and are high in sugar. Your best bet is to make your own smoothie at home.
Many granola bars are comparable with candy bars. They are often made with high fructose corn syrup and partially hydrogenated oils (trans fats) without much nutritional value. Choose bars with limited ingredients that are low in sugar and are made with 100% whole grains.
Gluten-free snacks and breads
Gluten-free doesn’t automatically mean healthy. Many of these foods are made with less nutrient dense flours and oils. If you need to avoid gluten for health reasons choose foods that are naturally gluten-free such as lean proteins, whole fruits, vegetables and grains such as buckwheat and quinoa.
Fat-free is another term that seems to have a healthy halo. Fa-free snacks and foods have extra sugar, salt, and additives to make them taste better. They can also be surprisingly high in calories while lower in vitamins and minerals. Naturally fat-free foods such as whole fruits and vegetables are the wise choice.
Frozen diet meals
While many of these meals practice portion control, they don’t pack a nutritional punch. They have too many preservatives and sodium and too few vegetables. A better quick meal is precooked frozen brown rice, frozen veggies of your choice, and beans or shrimp which cook up fast.
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