With shorts weather already here and the beach only a few months away, many of us are watching what we eat to keep cute and healthy for spring and summer. However, many of the foods we think are “healthy” actually could be expanding our waistlines and filling us with unhealthy chemicals. Are your favorite “health foods” on the list?
1. Reduced-Fat Peanut Butter
Regular peanut butter is just made from peanuts that are ground up until they form a paste. That’s it. The fat in there is natural, and in moderation, can be healthy. The reduced-fat version, though, takes out those natural monounsaturated fats (that’s the good kind) and adds in sugar and hydrogenated vegetable oil. Are the 4 fat grams you’re saving really worth it? Stick with the real stuff, and just keep your portions in check.
2. Granola
The granola served in the BC dining halls is Kellogg’s Low Fat Granola with Raisins, one of the healthier granola options out there. And that has 345 calories in a cup. To compare to other cereals, Cheerios have 100 calories per cup, Wheaties have 110, and Raisin Bran has 190. Even the “unhealthy” cereals, like Cinnamon Toast Crunch, Cocoa Puffs, and Lucky Charms all have fewer than 180 calories in each serving. So keep the granola as a topping, and try some other cereals to add some crunch to your yogurt.
3. 100-Calorie Packs
I’m sure you’re reading this and wondering “how are 100-calorie packs bad for you? They’re 100-calories!” And yes, that’s the benefit – you know exactly what you’re getting. These snacks are portioned to keep you from overdoing it, but in terms of nutrition, they’re doing absolutely nothing for you. After eating 100 calories of fruit, veggies, or yogurt, for example, the fiber and protein would fill you up, but after a 100-calorie pack of cookies, you’ll leave just as hungry as when you started. And honestly, if you want an Oreo, will you really be satisfied by a thin cookie-like wafer with a sprinkling of powdered sugar? Go with a smaller portion of the real thing, or better yet, choose real food that won’t leave you reaching for another pack in a few minutes.
4. Caesar Salad
Ingredients: A ladleful of creamy dressing, akin in calories to Alfredo sauce or Mac and Cheese. Cut up pieces of buttered bread. A sizeable handful of Parmesan cheese. In some cases, popcorn chicken. So far, this dish sounds like a health nightmare. But add some lettuce, and somehow we deceive ourselves into thinking that a Caesar salad is a healthy choice. Just because there’s some greens underneath all that fat and carbs, doesn’t mean that Caesar salad is good for you, and in most cases, you’d be better off with pizza or a burger.
5. Dried Fruit
Dried fruit certainly isn’t unhealthy, and if you have some calories to spare, go for it. But what will sustain you for longer, ¼ cup of raisins or a cup of grapes (both about 100 calories)? ¼ cup of dried cherries, or around two cups fresh (both 140 calories)? Since it’s just the original fruit without the water, you’re cramming those calories into a smaller space. Sure, they have all the health benefits of fruit, but who really stops at just one serving of Craisins? Stick to the original product, which is just as tasty and much more filling.
6. Bran Muffins
The word “bran” means it’s healthy, right? Well, the bran is giving you some nutrients, but the muffin part of this concoction is overloading you with sugar, fat, and about 450 calories. Sure, you’d benefit from the fiber here, but it’s about the same as in ¾ cup of Raisin Bran or 2 medium apples, both of which would save you over 250 calories. Bran muffins are a better choice than the chocolate chip variety, but are still closer to a dessert than a health food.
7. Protein Smoothies
Protein smoothies, like the Odwalla Chocolate Protein Monster, are a popular choice in BC dining halls. One bottle, though, has 50 grams of sugar – about 4 full tablespoons. There certainly are nutritional benefits, as the protein and calcium stats are impressive – 32 grams of protein and 100% of your daily value of calcium. However, that extra protein really isn’t necessary, as the average American gets more than enough protein. As for the calcium, we can only absorb 50% of the daily recommended value at once, so after you’ve drunk half the bottle, your body stops taking in that calcium. At 440 calories, these smoothies will probably do you more harm than good.