Source:
http://www.care2.com/
My friend’s husband, Henry, recently bought a huge box of Yogos,
confident that these “yogurty-covered, fruit-flavored bits” were a
healthy choice for his kids.
“Not exactly,” his wife, a nutritionist, said when he presented her
with the box. Sure, Yogos are fortified with 100 percent of the daily
recommended amount of vitamin C and some calcium. But the ingredient
list begins with sugar and partially hydrogenated oils, and a small
pouch (just shy of an ounce) of the pea-sized candies supplies 90
calories, two-thirds of which come from sugars. In fact, Yogos contain
very little yogurt or fruit. How did this smart man get fooled into
thinking this was health food?
No doubt Henry was deceived by what Brian Wansink, Ph.D., executive
director of the USDA Center for Nutrition Policy and Promotion and an
EatingWell Advisory Board member, calls the “health halo” effect. Words
like “yogurt” and “fruit” positively glow with such halos, since we
consider these foods healthy in their natural state.
In his “McSubway” studies, reported last October in the Journal of
Consumer Research, Wansink showed how we let our general impressions of
foods mislead us. He asked people who had finished eating at McDonald’s
or Subway to estimate the calories in their meals, then compared their
guesses to the actual counts. Participants estimated that a Subway meal
contained 21 percent fewer calories than a McDonald’s meal with the same
calories. Wansink concluded that Subway’s “healthier than fast food”
image was biasing customers’ calorie estimations. Today, his advice is,
“Take your best estimate of how many calories you think the food
contains, and double it!”
Don’t be fooled by health halos. Some of the worst offenders:
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: If you need something to tide you
over until dinner, look for a calorie-controlled bar with about 5 grams
of protein (e.g., Balance 100-calorie bar, Promax 70-calorie bar).
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: Read granola labels carefully and
stick with recommended portion sizes (which are teeny), perhaps as a
topping on fruit or yogurt.
SALADS
“Salads trip up many of my clients,” says my friend Anne Daly, R.D.,
director of nutrition and diabetes education at the Springfield Diabetes
& Endocrine Center in Springfield, Illinois. Most of us could use
more vegetables—so what’s not to love? In a word, 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 plus that of the dressing and all add-ons (often,
they’re listed separately).
SMOOTHIES
Smoothies may seem like a tasty way to help get your recommended fruit
servings—but studies show that beverages are less filling per calorie
than solid foods. And 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 orange juice. You’re better off with
fresh-squeezed juices; orange juice has 110 calories per cup.
Lesson learned: Some smoothies pack as many calories as a milkshake. Look for those made with whole fruit, low-fat yogurt and no added sugars.
YOGURTS
Yogurt is a great way to meet your calcium needs, but not all are
created equally. Some premium whole-milk yogurts can give you a hefty
dose of saturated fat. Shop around: many low-fat versions of these
products 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 suit
your taste; you’ll probably use less. 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, some yogurts can be closer to dessert than to a healthy
snack. Don’t let fat and added sugars spoil a good thing.
SUSHI ROLLS
Sushi is big in my family. There is a wide variety of sushi rolls out
there and in some the fried tidbits and mayonnaise can really tuck in
the calories. The Southern Tsunami sushi bar company, which supplies
sushi to supermarkets and restaurants, reports its 12-piece Dragon Roll
(eel, crunchy cucumbers, avocado and “special eel sauce”) has almost 500
calories and 16 grams of fat (4 grams saturated).
Lesson learned: Signature sushi rolls often come
with a creamy “special sauce”; you should ask what’s in it. Or just
order something simple: for example, a 12-piece California roll
(imitation crabmeat, avocado and cucumber) or a vegetarian roll with
cucumbers,
carrots and avocado supplies around 350 calories and 6 or 7 grams of fat, and most of it is the heart-healthy mono unsaturated type.
Despite these precautions, I’m not trying to be a nutrition nanny. In
truth, most of these foods can fit into a healthy diet if you know your
limits. But do a reality check and read labels first. After all, as my
friend told Henry, even if the Yogos package screams yogurt- covered
fruit, the ingredients list proves it’s still candy.
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