If you hate so-called “health foods,” you’re in luck! They just might be making you fat. That doesn’t mean you should drop the whole grains and make a dash for the recently re-released Twinkies–those will probably cause some unhealthy calorie intake as well. The idea is to eat smarter, and if you thought that’s what you’ve been doing, you could be in for a big surprise. It’s time to give your food some thought.
Culprit: Almonds
Good: Almonds are packed with good fats that lower bad cholesterol and are thought to help protect against diabetes.
Problem: The serving size is only a 1/4 cup! If you go nuts for almonds, you may unwittingly be packing in calories that may go unused. Unused calories = extra fat.
Keep It Lean: If you have willpower, keep almonds around for salty, crunchy cravings, but eat them sparingly. Aim for less than ten per serving and no more than one serving a day–or even every other day.
Culprit: Yogurt
Good: Beyond being packed with good-for-you bacteria that have been linked to everything from better digestion to combating the aging process, yogurt also works to reduce the amount of cortisol your body produces. Cortisol is thought to promote an increase in belly fat!
Problem: Single-serving flavored yogurt would be more aptly named “little cups of sugar,” because that’s what they primarily contain.
Keep It Lean: Buy plain yogurt or plain Greek yogurt and add your own fresh fruit. It’s a little extra work, but worth it for a delicious, healthier snack.
Culprit: Dried Fruit
Good: Dried fruit, in it’s purest form, offers the same nutrients as fresh fruit, including fiber and vitamins.
Problem: When you suck the water out of fruit, you shrink its size, which means more pieces make up a serving, and thus more calories. Pair that up with many dried fruits are additionally sweetened for taste, and you’re now eating a lot of high-calorie sugar.
Keep It Lean:When you crave fruit, go for the fresh stuff. If dried is the only option, buy unsweetened (or try DIY dehydrating at home) and limit your snacking to smaller servings.
Culprit: Juice
Good: Drinking 100 percent juice–juice that is straight from the fruit with no additives–can be a simple and easy way to take in many nutrients and vitamins, many of which are great in preventing and fighting disease.
Problem: Most Americans are not drinking 100 percent juice, but instead a processed version found at the grocery store. While those juices comes from fruit, it’s basically just a glass of sugar. However, it’s often labeled as being “part of this complete breakfast,” so people belly up to the breakfast bar and guzzle down what’s called the good stuff.
Keep It Lean: Start your morning with a slice of lemon or orange to squeeze in a tall glass of water. If that’s not enough, eat a few pieces of fruit so that your liver can use the fiber to help break down the fructose coming in.
Culprit: Granola Bars
Good: Made with oats, which are high in iron and fiber, and nuts and seeds, which deliver healthy unsaturated fats, granola bars can be a great on-the-go food.
Problem: Granola bars are one of those foods that has come to be associated with hikers–and for good reason. Hikers are burning lots of calories, and granola bars can be a quick easy way to replace energy without taking up much room in backpacks. The problem is that most granola bars you buy at the store tend to be high in sugar and fats, despite their healthy appearance. For people eating granola bars as snacks on normal sedentary kinds of days, the fat and sugar don’t get burned and instead are stored in the body.
Keep It Lean: Granola bars aren’t really all that healthy, so skipping it altogether is a good option. If you’ve got to have the crunchy stuff, try making your own so that you can limit the added sugar and fat.
Culprit: Salads
Good: A bowl or plate full of greens and veggies means a high-fiber, high-nutrient, and low-calorie food that will help you feel full and satisfied.
Problem: Salads start off well, with the lettuce and all. However, when the toppings get added, their dressed to kill…well, maybe just maim.
Keep It Lean: Strip your salad of cheese, candied nuts, croutons, and any dressing you can’t see through, and you’re on the right path. You may think that in doing so you’re also stripping the salad of flavor. However, if you make brightly colored veggies and fresh greens the stars of the salad show, you’ll be in a for a flavorful treat.
These foods go to show that if you’re going to eat healthy, you still need to be smart about how you shop and prep your meals. After all, if you’re going waste calories, why not do it with a once-in-a-while ice cream or pizza treat instead of fatty food wearing a healthy disguise.
What’s your go-to healthy snack? We want to know!
Source
The Telegraph
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
Leave a Reply