Yes, our diets are being sabotaged!!! It’s an outrage!! What else are we doing wrong?? Let’s take a look…
The low-fat version of this crunchy cereal has only 10% fewer calories and is still full of sugar. Plus, the low-fat label can easily lead you to overeat. A study at Cornell University found that people ate 49% more granola when they thought it was low fat — easily blowing past the measly 10% calorie savings.
Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit.
LOW FAT YOGURT
Too often this nutritional superstar — rich in protein and calcium — contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners Compare plain to fruited yogurts to see the difference between naturally-occurring milk sugar and added sugar listed on the nutrition facts panel.
Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary “fruit on the bottom,” or blend sweetened yogurt with plain, nonfat yogurt.
When you see “multigrain” or “seven grain” on bread, pasta, or waffles, flip the package over and check the nutrition label. Even with more than one type of grain, the product could be made largely from refined grains — such as white flour — which have been stripped of fiber and many nutrients.
Food Fix: Look for “100% whole grain” (oats, wheat) as the first ingredient. Or choose the brand with more fiber.
Anything labeled “light” is enticing when you’re watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types — it’s just lighter in color and taste.
Food Fix: Some light foods do provide significant calorie savings. Compare the labels in the store.
Bottled ICE TEA
The antioxidants in iced tea don’t make it a health food. Too much added sugar can turn a tall glass into a health hazard. A 20-ounce bottle can have more than 200 calories and 59 grams of sugar.
Food Fix: Skip “sweet tea” in favor of unsweetened iced tea. Lemon or artificial sweeteners add zing without calories. Herbal and berry teas taste mildly sweet without sugar.
The word “snack” can be a little misleading on microwave popcorn. One popular brand packs 9 grams of bad fat, including 6 grams of trans fat, into each “snack size” bag.
Food Fix: Compare nutrition labels and get a lower-fat popcorn that has no trans fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.
This popular lettuce is big on crunch but a big “zero” when it comes to vitamins and flavor. And its boring taste leads many people to overdo it on the dressing and toppings.
Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of calories.
SALAD BAR TOPPINGS
Processed artichoke hearts, chickpeas, and olives are just a few of the salt shockers lurking on the salad bar. To avoid an unhealthy amount of sodium, limit anything that comes out of a can. Also pass up cured meats. Choose beans or tuna, but not both.
Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium. Rinse canned beans to remove a lot of the salt.
HIDDEN TRANS FATS
One cinnamon roll can have 2 grams of trans fat — hitting the daily limit for this unhealthy type of fat before you have the second one. Pastries, cookies, and crackers often contain trans fat — and have ridiculously small serving sizes. And in a trick of labeling, less than 0.5 grams per serving can be labeled “trans-fat free.” Eating too many servings may add up to too much trans fat when you think you’re not getting any.
Food Fix: Check the back label for trans fat per serving. Don’t eat out of the bag or box. Doing so leads to overeating.
SO DO YOUR HOMEWORK…..READ THE LABELS……..EAT AT HOME……EAT SMART!! (all info from webmd.com)