By:
Nicolette M. Pace, MS, RD, CDE, CDN, CFCS
The health food craze of 1960’s was a grassroots movement that sought to improve personal diets with more whole grains, fruits, vegetables and gut friendly dairy bugs. As the movement gained momentum, and it became clear that health food was big business, packaged goods manufacturers and their clever marketers got into the game.
As a result, many foods that are indeed healthy in their raw form have become victims of portion distortion, processing, artificial sweeteners, flavorings and preservatives.
Manufacturers now produce scores of tempting options for convenient super foods using health industry buzz words like low calorie, reduced-low-no fat, high fiber and all natural. The unspoken promise is that these treats will keep you healthy, fit and energetic.
As packaged health foods mainstream their way into your daily diet, what you may not realize is that many top the list of healthy myths and can knock you right out of the diet ballpark.
1. Granola
Granola took root during the health food movement. Originally, it was a simple mixture of whole grains without all the added sugars and fats that are found in today’s supermarket brands. Just one cup will deliver the equivalent carbohydrate load found in a jumbo bagel or a large plate of spaghetti! Studies show that eating a breakfast that is super high in carbohydrates may not be the best choice, as it will lead to increased appetite throughout the day and an afternoon energy slump.
2. Muffins
Grandma’s home-baked breakfast goodies got hijacked by big brands and given a dose of steroids along the way. These infamous breakfast “cakes” are really just an excuse to eat dessert in the morning. With a nutrient profile that rivals a large slice of cheesecake, today’s packaged muffins are virtual calorie bombs. Added ingredients usually include lots of artery-clogging fats commonly used in commercial baked goods and chunks of tasty morsels that pack a calorie wallop. Be aware that for a muffin to be considered a healthy choice, it should be about the size of a large egg. If it contains healthful bran and a minimum of processed sugar, it can be a great breakfast option at around 150 calories with 5 grams of fiber.
3. Breakfast Bars
In theory, these meal replacements help to fuel your metabolism and crowd out otherwise unhealthy food choices when you are pressed for time. Prepackaged into convenient single 1oz servings, the weight of these bars is generally not enough to trigger stomach fullness. Low protein and fiber gives them a nutrient value that is similar to cookies and some candy bars. Choose carefully. Look for calories below 200 and include at least 10 grams of protein and/or 5 grams of fiber for the very best grab-and-go breakfast or between meal snack.
4. Peanut Butter
Don’t be fooled by reduced-fat varieties. This healthy plant fat is naturally cholesterol free, low in sodium and contains some protein and carbohydrate. Regrettably, many products also contain palm oil and added sugar which is jam-packed into a ping pong ball sized dollop (one serving). So, gobbling up this fat will cause calorie chaos and may disrupt healthy blood fat levels. If you keep this in mind and cut out some other fats, you can use peanut butter as a healthful substitute and won’t jack up your diet.