1. Yogurt
It starts out as good stuff. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you'll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.
Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste.
Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste.
2. Wheat Bread
Whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber. But, for some reason, manufacturers constantly come up with new ways to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home.
Solution: Slow down when you read the label. That word "whole" is an important one.
Solution: Slow down when you read the label. That word "whole" is an important one.
3. Chicken
Just because you made the switch from red meat doesn't mean you're in the clear. Three ounces of raw chicken breast, meat only, has 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat (wings, thighs, and legs), meat only, has 105 calories, 18 grams of protein, and 3.6 grams of fat. It may not seem like much, but it adds up.
Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.
Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.
4. Frozen or Canned Fruit
Any food swimming in juice or "light syrup" isn't good for you. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber. Frozen fruit is a little trickier. Freezing preserves the fruit itself, but some manufacturers add sugar during the freezing process to preserve color and taste.
Solution: Read the ingredients list! You want it to say fruit, water...and that's it.
Solution: Read the ingredients list! You want it to say fruit, water...and that's it.
5. Canned Vegetables
"What?!" "There's light syrup in canned string beans too?!" Nope. Actually, they add salt to preserve it. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium.
Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead. Many of these don't contain salt. Your best option? Buy what's fresh and in season.
Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead. Many of these don't contain salt. Your best option? Buy what's fresh and in season.
6. Peanut Butter
Grind up peanuts, maybe add a little salt. How hard is it to make that taste good?
Apparently, it's so difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don't know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to this sugary concoction as good old "peanut butter."
Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn't be too hard to figure it out.
Apparently, it's so difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don't know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to this sugary concoction as good old "peanut butter."
Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn't be too hard to figure it out.
7. Juice
The range in the nutritional value of store-bought juices is massive. On one end, you have "fruit drinks" with barely any actual juice in them. On the other end, you have fresh-squeezed, 100% preservative-free juices like Odwalla® and Naked Juice®. But no matter which you choose, it's important to remember that it's never going to be as healthy as whole fruit. And if you're trying to lose weight, it's a flat-out bad idea.
First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more.
There are a few instances when juice is okay. For example, a home juicer can make predominately veggie-based drinks that are loaded with vitamins and minerals and lower in calories. If you're using this as part of a supervised juice fast, or you're trying to target a particular nutrient while concurrently not trying to lose weight, go for it. Otherwise, it's simply not worth it.
Solution: If you must buy it, go fresh-squeezed, but you're usually better off just skipping it entirely.
First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more.
There are a few instances when juice is okay. For example, a home juicer can make predominately veggie-based drinks that are loaded with vitamins and minerals and lower in calories. If you're using this as part of a supervised juice fast, or you're trying to target a particular nutrient while concurrently not trying to lose weight, go for it. Otherwise, it's simply not worth it.
Solution: If you must buy it, go fresh-squeezed, but you're usually better off just skipping it entirely.
8. Canned Soup
As is also the case with canned veggies, you're entering a sodium minefield. Half a cup of Campbell's® Chicken Noodle Soup has about 37% of the recommended daily allowance—and who eats half a cup?
Solution: Read those labels carefully. Most companies make low-sodium versions.
Solution: Read those labels carefully. Most companies make low-sodium versions.
9. Fat-Free Salad Dressing
Dressing by definition is supposed to be fatty, and thus, highly caloric. You use a little bit of it, and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so they can drown their greens while avoiding excess fat. Nothing's free. All this stuff does is replace the fat with carbs and salt, so you've basically gone from pouring a little healthy unsaturated fat on your salad to dumping on a pile of sugar.
Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will.
Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will.
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