Yeah, you heard me……..Is your diet being WRECKED? Are you puzzled why some of those pounds just keep hanging on? (Me too….) But after a little investigating, I found some pretty interesting foods that can wreck your diet…
“Hmm…maybe I’ll just have a salad for lunch”…
Some foods that we think are healthy can be sneaky little diet wreckers. University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these “food frauds,” starting with Caesar salad. Just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.
Food Fix: Use only 1 Tbs. dressing and 2 Tbs. tangy, Parmesan cheese.
“Instead of ice cream, I’ll just have a fruit smoothie”
That “healthy” berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit “concentrates” are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.
Food Fix: Get the “small” cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition.
“It’s time for a snack…the energy bar HAS to be a good choice“
Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. “Three bites and it’s gone,” says Bonci, who advises hungry athletes and dancers.
Food Fix: Choose bars that have 200 calories or less, at least 5 grams of protein, and some fiber, which helps provide energy when the sugar rush fades.
“I don’t eat red meat, so I’ll have the chicken”
With healthy beans and no red meat, what’s the problem? About 1,000 calories and plenty of saturated fat — cheese, sour cream, and the fat in the jumbo flour tortilla all contribute. And when the burrito is as big as your forearm, the serving is just too big.
Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with tasty low-calorie salsa.
“I’m watching my sugar, so DIET Coke please”
Sugar-free foods sound like a no-brainer for weight loss. But a problem arises when we choose an artificially sweetened food or drink, then feel that we deserve a large order of fries or a jumbo dessert. Upsizing the fries adds nearly 300 calories to your meal. If your calorie intake exceeds what you burn off, you’ll still gain weight — and you can’t blame the sugar-free foods.
Food Fix: Watch your total calorie intake..
“It’s water! How bad can THAT be?”
Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as much as 125. “Often the vitamins don’t contribute much,” Bonci says, “but the calories can contribute a lot.”
Food Fix: Refrigerating tap water may make it more appealing to family members. Or try packets of crystallized lemon to add flavor without calories.
“I only drink 2% milk”
Two percent milk sounds healthier than “whole” milk. But it still has more than half the saturated fat of whole milk. Here’s what’s in a cup of milk:
Whole Milk (3.25%) = 150 cal., 8g fat, 5g sat. fat Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat
Food Fix: If you like whole milk, blend it with 2% for a while, then 1%, then skim, until you get used to the taste of nonfat milk.
“The turkey dog is what I’ll have”
The nutritional content of turkey hot dogs varies from brand to brand — and some are real turkeys when it comes to health. It may say “less fat” on the front label, but when you check the fine print on the back, you find there’s still plenty of fat left in each sausage. (Plus…check out the ingredients! Eew!)
Food Fix: Compare nutrition labels for the lowest fat content; there are some really good choices now available. Or only eat them a few times a year.
“No donuts for me, I’ll have the muffin!”
Muffins masquerade as a healthy choice for breakfast. They beat doughnuts, they’re still mainly sugary little cakes of refined flour. One store-bought muffin can hit 500 calories with 11 teaspoons of sugar.
Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins at the store. They limit calories, and some brands are a surprisingly good source of whole grains and fiber.
STAY TUNED FOR MORE WRECKING BALLS THAT MESS WITH OUR DIET!!!! (all courtesy of webmd.com)