Foods That Fool!
Posted by Joy Bauer, M.S., R.D., C.D.N. on Mon, Aug
07, 2006, 10:36 am PDT


When it comes to losing weight, we all know that
cutting back on calories is critical. It takes great
effort to make healthy food choices, thus it's
infuriating when you're fooled by a food that sounds
diet friendly but is actually loaded with calories,
sugar, and fat! Here's a rundown on some of the
popular offenders. I call them foods that fool.



* Granola -- Most brands are loaded with calories
and sugar. In fact, granola is one of the most calorie
dense cereals on the market. A typical ⅔ cup
serving has 220 calories and 17 grams of sugar -
that's more than 4 teaspoons of sugar. What's more,
most people pour 2-cup portions - that's a whopping
660 calories and 51 grams sugar (12 teaspoons --
yikes!).

Joy's Solution: Watch the portions. Stick with ¼
cup or 4 tablespoons of granola... and mix with ¾ cup
of another less caloric cereal like Bran Flakes,
Total, Kashi Heart-to-Heart, Wheaties, or plain
Cheerios. You also can sprinkle 2-3 tablespoons of
granola on nonfat, flavored yogurt (again, enjoying
the crunch and flavor while minimizing the amount).


* 2% Reduced-Fat Milk -- 2% reduced-fat milk is
not that low-fat/low-calorie when you consider that
whole milk is 3.3% fat.

Breakdown for 1 cup milk:
- Whole milk: 150 calories
- 2% reduced fat milk: 120 calories
- 1% reduced fat milk: 100 calories
- Skim milk: 80 calories

Joy's Solution: Switch from 2% reduced-fat milk
to skim milk - and assuming you have one serving each
day - at the end of the year, you'll save more than
14,000 calories and drop 4 pounds!


* Chicken Caesar Salads -- It's a salad, right?
What could be unhealthy? Thanks to excessive
dressing, croutons, and cheese, a standard chicken
Caesar salad can total 1,130 calories and add more
than 90 grams of fat to your diet!

Joy's Solution: Request NO dressing (you'll save
up to 475 calories) and lose the croutons (another 70
calorie savings). Instead, toss with 1-2 teaspoons
olive oil and unlimited balsamic vinegar. This lighter
version provides about 685 calories - for a savings of
445 calories. If you can't give up the Caesar
dressing, at least order it on the side and use only 2
tablespoons. Some people save salad dressing calories
with the dipping method - request it on the side and
lightly dip your fork into the dressing before each
bite.


* Dried Fruit -- All fruit is packed with
nutrition; however, dried fruit is significantly
higher in calories than fresh fruit when you calculate
comparable amounts. That's because you're taking out
all the moisture leaving a small piece of concentrated
sugar (albeit "natural" sugar).

Consider this:
- 12 small pieces of dried mango = 320 calories
- 2 red apples + 15 grapes + ½ small cantaloupe
= 320 calories

Joy's Solution: If you're watching your weight,
eat fresh fruit! You'll get much more volume and
satisfaction.


* Yogurt Covered Nuts -- This yogurt snack is
strictly food for the soul! It's filled with calories,
sugar, fat... and clearly NO active cultures. In fact,
20 yogurt covered nuts = 460 calories, 32 grams fat,
14 grams saturated fat, and 8 teaspoons sugar.

Joy's Solution: Skip the candy and enjoy the
real thing: take one cup nonfat, flavored yogurt and
mix with one tablespoon peanuts, soy nuts, chopped
walnuts or slivered almonds. Only 160 calories.


* Banana Chips -- Bananas fried in oil and sugar -
over the top! Consider that 1 cup typically provides
300 calories, 20 grams fat, 18 grams saturated fat
(that's the artery clogging type), and 19 grams sugar
(4.75 teaspoons).

Joy's Solution: Enjoy a fresh, frozen banana for
only 110 calories (no fat or added sugar). For an
extra treat, try a sliced banana dipped in 2-3
tablespoons of Hershey's Light chocolate syrup - my
kids love it.


* Trail Mix -- Although packed with healthy
nutrients and fiber, traditional trail mix is also
loaded with calories that add up quickly. In fact, ½
cup typically equals 350 calories (that's the same
number of calories as 11 cups of air-popped popcorn).

Joy's Solution: Keep trail mix portions to ¼ cup
servings. When you're looking for a snack with greater
volume, enjoy 5-6 cups of air popped popcorn. But if
weight is not an issue, go for it.


* Fruit Smoothies -- It's true, fruit smoothies
can provide a lot of nutrition, but they pack in the
calories as well. One 24-ounce smoothie provides about
450 calories. That's the same amount of calories in
10-12 doughnut holes!

Joy's Solution: Save fruit smoothies for
occasional indulgences or make less caloric homemade
versions using 1-2 servings fruit, ½ cup skim milk,
and ½ non-fat flavored yogurt. For a thicker
consistency, pre-freeze fruit and/or add ½ cup crushed
ice.

Source: http://health.yahoo.com/experts/joybauernutrition/1169/foods-that-fool

Good to know.

Thanks

I was surprised when I read this in the paper.

Typically, I stay from most of the foods listed in the article. I try to eat few processed foods as possible. It’s always best to prepare your food. As a general rule, I try to adhere to a high fiber, high protein, and low carb diet. In between meals, I drink lots of water, eat fruit and sunflower seeds. I don’t eat the traditional three meals a day. Several small portion meals work best for me. I rarely eat carbs after 3:00 PM. If I do, the portion is so small its like why even bother.

Though this diet is perfect for my waistline and abs, I am ALWAYS hungry.

Last night, I had cooked black beans (dried), basmati rice, steamed spinach (fresh) drizzled with black truffle oil and an avocado. (I usually have one avocado with dinner). I only cooked the rice for my daughter. I only took a half of spoonful to tease my stomach. Later that night, I ate an apple for desert.

Tonight, I’m going to treat myself to a feta cheese pizza with spinach (and a mixed green salad of course). I will only eat two slices of pizza.

btw, ezeikel (sp) bread is great for those who wish to reduce carbs. it's also a great source of fiber. Just be prepared to pay $4.50 per loaf.

Food for Life