Health Food Imposter #3: Raisin Bran | iVillage.com: 'Healthy' Foods that Really Aren't | Comcast.net

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iVillage.com: 'Healthy' Foods that Really Aren't

Health Food Imposter #3: Raisin Bran

This is another cereal that sounds good for you, but don’t let the word ‘bran’ in Raisin Bran fool you. One serving of this cereal packs in 19 grams of sugar per serving (in comparison, a half cup of vanilla ice cream has only 15 grams), says Freuman. And while some of that sugar comes naturally from the raisins, acknowledges Freuman, your body can't tell the difference.

The Better Pick: Freuman recommends making your own, higher-fiber, lower-sugar version instead: Start with a plain bran cereal (she likes Post Bran Flakes or Kellogg's All Bran Wheat Flakes) and then add in some fresh fruit, like berries, for a low-sugar, fiber-filled healthy breakfast.

(CREDIT: Getty Images)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

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Health Food Imposter # 1: 'Digestion-Aiding' Yogurt

Health Food Impo...

You may have seen the commercials advertising some brands of yogurt as a digestive-health aid, but that doesn’t mean you should believe the hype, says Tamara Freuman, a registered dietitian specializing in digestive disorders and weight management in New York City. Many yogurts claiming to be healthy are actually loaded with processed ingredients, sugar and fructose, which are red flags for people with irritable bowel syndrome (they tend to be more sensitive to excess sugar), explains Freuman. And she adds that she’d never recommend these types of yogurts to her clients.

The Better Pick: Freuman recommends Green Valley Organics’ lactose-free yogurt for those with digestive issues. “It's easier on stomachs (digestively), and contains a blend of 10 live and active probiotics cultures for digestive health benefits, has a plain, no added sugar flavor (as well as lower-sugar flavors), and a short, recognizable ingredient list devoid of highly-processed food additives,” she says. Another bonus? Probiotics may help you lose more weight! If you're not a fan of yogurt try supplementing with acidophilus to get the same benefits of probiotics. (It's usually sold in health food stores as a pill or in powder form).

(CREDIT: Getty Images)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #2: Special K Cereal

Health Food Impo...

When it comes to a breakfast of champions, a bowl of Special K is the last thing Freuman recommends eating. Why? “It is incredibly low in satiating fiber (as in, it has zero grams), and is composed almost entirely of refined rice flour, which is among the highest glycemic flours available,” she says. High-glycemic foods spike blood sugar levels, producing a strong insulin response that can lead to a major blood sugar crash not long after, making you hungry again soon after eating, explains Freuman.

The Better Pick: Look for a cereal that contains 100 percent whole grains, with at least 5g of fiber and less than 8g of sugar per serving, says Freuman. Some great tasting healthy choices include Post Grape Nuts (7g fiber, 5g sugar), Fiber One Honey Clusters (13 g fiber, 6g sugar) and Kashi’s Heart to Heart Honey Toasted Oat (5g fiber, 5g sugar). Better yet, Freuman recommends starting your day off with a bowl of steel cut oatmeal with cinnamon.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #3: Raisin Bran

Health Food Imp...

This is another cereal that sounds good for you, but don’t let the word ‘bran’ in Raisin Bran fool you. One serving of this cereal packs in 19 grams of sugar per serving (in comparison, a half cup of vanilla ice cream has only 15 grams), says Freuman. And while some of that sugar comes naturally from the raisins, acknowledges Freuman, your body can't tell the difference.

The Better Pick: Freuman recommends making your own, higher-fiber, lower-sugar version instead: Start with a plain bran cereal (she likes Post Bran Flakes or Kellogg's All Bran Wheat Flakes) and then add in some fresh fruit, like berries, for a low-sugar, fiber-filled healthy breakfast.

(CREDIT: Getty Images)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #4: Bottles or Store-Bought Smoothies

Health Food Imp...

“I'm not sure how juice diets and juice fasts became equated with health,” says Freuman, who says she once had an overweight client that would drink fruit smoothies everyday thinking she was being healthy because the label read ‘no added sugar.’ This is very deceiving Freuman says, since fruit juice is pure sugar and devoid of protein and fiber. And forget smoothie shops, she says, where portion sizes are out of control. Many of their power-sized smoothies contain between 95-125 grams of sugar, which is the equivalent of four candy bars, says Freuman.

The Better Pick: Your best bet is to make your own smoothie at home where you can control what goes into it -- all you’ll need is a blender, your favorite fruits and maybe a little ice, water or juice. Try one of our healthy and easy-to-make fruit smoothie recipes.

If you have to grab something on the go, Freuman recommends trying low-sugar, high-protein, probiotics-rich kefir, a fermented milk drink that tastes similar to yogurt.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #5: Frozen ‘Diet’ Dinners

Health Food Impo...

Don’t let clever marketing slogans like ‘farm picked’ on the box deceive you into thinking these are anything more than a low-calorie frozen dinner, says Christina Pirello, author of Cooking the Whole Foods Way: Your Complete, Everyday Guide to Healthy, Delicious Eating and host of the Christina Cooks TV series. “All veggies are picked from a farm, it’s just a meaningless phrase designed to make you think this frozen dinner is somehow fresh from the farm stand, when in fact, it’s anything but,” Pirello says. With ingredients like modified corn starch, onion powder, whey protein concentrate, xanthan gum, mono and diglycerides, these meals have little to do with nature, she says. Sure, they may be low cal, but that doesn't mean they're healthy or anywhere near natural.

The Better Pick: There aren’t a lot of good frozen dinner options out there, says Pirello, so it’s best to make your own meals whenever possible. But if you can't, Pirello recommends buying Amy’s Organics meals. “Amy's is the real deal. They are a family-owned company committed to quality,” she says.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #6: Protein Bars

Health Food Impo...

If you think grabbing a protein bar is a healthy option for a snack or a meal replacement, you may want to reconsider. “Protein bars are all just processed chemicals,” says Garth Davis, M.D. a bariatric surgeon at The Davis Clinic in Houston, Texas and author of The Expert’s Guide to Weight Loss Surgery. Dr. Davis says the body can only handle about 10-15 grams of protein at one time, so eating a protein bar with anything higher than that is a waste. Not to mention, many protein bars contain as much (sometimes more) sugar than candy bars! “I see so many patients that come to see me complaining that they are eating correctly but not losing weight. Invariably, they are using lots of protein supplements,” says Davis.

The Better Pick: Davis recommends sticking with real food instead of bars. He suggests having easy grab-and-go snacks such as a handful of walnuts, an apple or carrots with hummus, or Ezekiel bread with almond butter for a more balanced and satisfying snack.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #7: 100-Calorie Snack Packs

Health Food Impo...

Just because a bag of chips or cookies is only 100 calories doesn’t turn it into a healthy food. “Manufacturers and advertisers alike are tuning into the concept of 100-calorie meals and trying to confuse you while working this to their dollar advantage,” says Dian Griesel, Ph.D., a nutritionist and co-author of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast. Griesel says packaged foods like these are still high in carbohydrate and fat, and they're easy to overeat. “This will immediately spike your insulin levels, once again putting your body back on the fat storage, depression-oriented roller coaster,” she says.

The Better Pick: Forget pricey snack packs and stick with real food that will fill you up, not out. Griesel recommends any of these 100-calorie-or-less snack ideas: Five fresh apricots, 40 blackberries, a one-inch cube of cheddar cheese, 15 shrimp or one cup of vegetable soup.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #8: Craisins

Health Food Impo...

Dried cranberries are only masquerading as healthy food? But how could that be? “One-third of a cup contains about as much added sugar as an 8-ounce serving of regular soda,” says Michelle Dudash, a registered dietitian, chef and author of Clean Eating for Busy Families. Craisins contain at least 40 percent added sugar, says Dudash, effectively removing them from the "health food" category.

The Better Pick: Skip sweetened dried fruits and grab some plain raisins, apricots or dates instead. While these dried fruits do include naturally occurring sugar, at least you're getting 100 percent real fruit and all of their nutrients. Raisins, for example, contain almost 20 times more potassium than sweetened dried cranberries, says Dudash.

(CREDIT: Getty)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #9: Multi-Grain Bread

Health Food Impo...

Not all multigrain and wheat breads are created equal -- some may not even contain ‘whole’ grains, and be high in sugar and low in fiber, says Rachel Berman, a registered dietitian, member of the American Dietitian Association and director of nutrition for Calorie Count.com. “Read the package for the words 'whole grain' to ensure that's what you are getting," Berman says.

The Better Pick: Berman recommends looking for a product with a label that reads 100-percent whole grain and check the ingredient list. “If the first ingredient is a whole grain (whole wheat, whole oat, whole rye) it's likely a large percentage of that product really is whole grain since the list is organized by concentration,” she says. (Berman likes Arnold’s 100% Whole Wheat Bread)

(CREDIT: Getty)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #10: Vegetarian ‘Meat’

Health Food Impo...

Don’t fall into the trap of thinking all vegetarian food is healthy, says Berman. While some brands can be good for you, read nutrition labels carefully when deciding on which option is best for you. “Typically, soy products are highly processed and can contain tons of additives and sodium,” warns Berman.

The Better Pick: If you are in the market for a good meat substitute, Berman recommends looking for a veggie burger that is all natural (she likes Dr. Praeger's) and not too high in sodium (under 500 mg).

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #11: Turkey Bacon

Health Food Impo...

“Turkey Bacon sounds like a healthier option, but a couple of slices can cost you about 400 mg of sodium and a plethora of unpronounceable ingredients,” says Berman. And depending on what brand you choose, some turkey bacon contains about the same calories and fat per slice as pork bacon, with an even higher sodium content.

The Better Pick: Berman says you are better off sticking with fresh turkey or trying an all-natural brand of turkey bacon like Applegate Farms.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #12: Bran Muffins

Health Food Impo...

Store bought bran muffins can pack in between 350-500 calories, and some contain more than 15 grams of fat (hello muffin top). “While they might contain bran, which does has fiber, but it often gets lost among ingredients like butter, sugar and flour,” explains Berman.

The Better Pick: Make lighter bran muffins at home with a pre-made mix like Bob’s Red Mill Bran Muffin Mix and make smaller muffins to control portion size. If you have to grab one on the go, split it in half and share it (or take it home for later) to help reduce the amount of calories and fat you'll take in.

(CREDIT: Amazon.com)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #13: Rice Cakes

Health Food Impo...

These little light and airy snacks have made their way into every dieter’s menus because of their low-calorie content. Sadly, while they may be almost calorie-free, they are also devoid of any nutrients (and taste) and aren’t doing you, or your waistline, any favors. “They are straight, simple carbohydrates. They aren't providing you with any nutrition to help keep you satisfied,” says Berman.

The Better Pick: There are plenty of snacks you can munch on without ruining your calorie count for the day. Berman recommends air-popped popcorn. “It’s a whole grain and it's very filling -- you can have 3 cups for under 100 calories,” she says.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #14: Margarine

Health Food Impo...

This spread is often touted as the healthier alternative to butter, but is it really? No! “What’s in margarine? Hope you’ve got a minute: Liquid canola oil, water, partially hydrogenated soybean oil, plant stanol esters, salt, emulsifiers (vegetable mono- and diglycerides, soy lecithin), hydrogenated soybean oil, potassium sorbate, citric acid and calcium disodium EDTA to preserve freshness, artificial flavor, DL-alpha-Tocopheryl acetate, and vitamin A palmitate,” says Carol Cottrill, a certified nutritional consultant and author of The French Twist. Whoa, that's a lot of stuff. And while margarine is cholesterol free, says Cottrill, your cholesterol reading has more to do with the mix of fats in your bloodstream rather one particular food.

The Better Pick: Butter. What’s in butter? Cream and salt. One tablespoon of unsalted butter contains 100 calories, 11 g total fat, 7g saturated fat, 0 trans fat, 30 mg cholesterol and 2mg sodium. Margarine and its 87 calories, 10 grams of fat, and 98 mg of sodium is the clear loser here.

(CREDIT: Amazon.com)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #15: Bottled Salad Dressings

Health Food Impo...

You use it on healthy salads and veggies -- how bad can it be? “Look at the label,” says Cottrill. “You’ll find little more than preservatives, hydrogenated fats, fillers and excess sodium. Two tablespoons of bottled dressing add up to 120 calories (who uses just 2 tablespoons?) 12g of fat, 2.5g of saturated fat and 360mg of sodium.” Definitely enough to ruin a healthy meal!

The Better Pick: Cottrill says your best bet is to ditch the bottle and make your own dressing. She recommends trying this simple recipe: In wide-mouth jar mix one part champagne vinegar, two parts extra-virgin olive oil, one tablespoon of mustard and freshly ground salt and pepper to taste. Shake and serve. “It’s simple, delicious health, and free of additives.” If you're looking for something simpler try a few squeezes of fresh lemon juice and olive oil or mix equal amounts of olive oil and balsamic vinegar to dress your salad.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #16: Granola Bars

Health Food Impo...

Trying to make a healthy choice at snack time? Skip the granola bars, says Cottrill; you're better off eating a cookie! “A cookie and a granola bar each weigh in at about 170 calories, but if the cookie is homemade you’re much better off,” she says. Most granola bars are high in fat, sugar and filled with high-fructose corn syrup, which one is one of the quickest ways to experience a sugar high followed by a crash, says Cottrill.

The Better Pick: If you need a portable snack, go for a handful of almonds instead. Just one ounce (23 almonds) contains 35 percent of the daily recommended value of vitamin E, fiber, the essential fatty-acids omega 3 and 6, zinc, calcium, iron, phosphorus, potassium, magnesium, and their monounsaturated healthy fat keeps you satisfied for hours -- all for the same 170 calories per ounce, says Cottrill.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #17: Roasted Nuts

Health Food Imp...

Nuts in their raw form are completely healthy, but the minute they are heated in the roasting process, they lose most of their health benefits, explains Traci D. Mitchell, a certified sports nutritionist based in Chicago, Illinois. Why? “The fat in nuts is largely polyunsaturated. Polyunsaturated fats are extremely fragile and oxidize (go bad) very quickly when they're exposed to air and heat. Oxidized fats are a breeding ground for free radicals, and free radicals damage our body much in the same way rust damages a car.”

The Better Pick: Keep eating nuts, says Mitchell; just go for the raw, unroasted varieties for a healthier option.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #18: Trail Mix

Health Food Impo...

With ingredients like nuts, dried fruit and a few pieces of chocolate, trail mix can be healthy a choice. The trouble with the trail mix is how much we tend to eat of it, says Rania Batayneh, a certified nutritionist, eating strategist and owner of Essential Nutrition for You in San Francisco, California. Three tablespoons of trail mix typically contains 160 calories, 10 grams of fat, 9 grams of sugar and 5 grams of protein, Batayneh says. But who eats just three tablespoons? It’s easy to eat as much as a full cup, which can set you back about 850 calories and a whopping 50 grams of fat! Plus, a lot of packaged trail mixes also contain more than just raisins and peanuts – they add artificial coloring, beeswax and oil, Batayneh says.

The Better Pick: You are better off making your own mix with nuts, dried fruit and dark chocolate chips and then ‘bulk’ it up with high-fiber, unsweetened cereal or popcorn, so you can eat a little more of it, says Batayneh.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #19: Instant Oatmeal Packets

Health Food Impo...

Oatmeal is a healthy food, as long you pick the right kind. The problem with instant oatmeal is that it has been processed, so it’s broken down more quickly in your body, says Batayneh. As a result, it has a higher glycemic index, which leaves you with unstable blood sugar levels. A lot of instant oatmeal is also flavored, meaning it probably contains artificial flavorings and a lot of sugar, she explains.

The Better Pick: Batayneh recommends sticking with plain oatmeal and sprinkle in some blueberries, cinnamon, walnuts or a little maple syrup to add some flavor. And switch from instant packets to microwavable steel cut oatmeal for a breakfast that is still quick to make, but less processed.

(CREDIT: Getty)

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Health Food Imposter #20: Spinach (or other 'Veggie') Boxed Pasta

Health Food Impo...

Sorry, just because the pasta is green doesn’t mean it can count as your vegetable, says Batayneh. “These pastas often contain negligible amounts of vegetables (spinach is the last ingredient in one major brand), and in fact, only contain spinach mostly for coloring purposes,” she says.

The Better Pick: Eat your veggies in their natural form to get all their nutritional (and fiber) benefits, recommends Batayneh. Make your own spinach pasta: Cook some whole-wheat pasta and stir in some raw spinach just before serving for a true spinach pasta dish.

(CREDIT: Getty)

The Full Story from iVillage.com

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The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

More Not-So-Heal... To find out what other foods are secretly bad for you click here. (Credit: Getty Images)

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