6 FOODS THAT REALLY AREN'T HEALTHY
1. ENERGY BARS - Energy bars usually contain protein and fiber—nutrients that help you feel full—but also may be loaded with calories. That’s fine if you occasionally make one a meal, but most of us eat them as snacks. You might as well enjoy a Snickers, which at 280 calories is in the same range as many energy bars.
2. GRANOLA - Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly reasonable calorie count; portion sizes are usually a skimpy 1/4 or 1/2 cup. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
3. SALADS - Most of us could use more vegetables—so what’s not to love? Toppings - not to mention the dressing. The pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propel it into double-cheeseburger territory. A McDonald’s double cheeseburger has 440 calories, 23 grams fat, 11 grams saturated fat.
4. SMOOTHIES - Smoothies may seem like a tasty way to get your recommended fruit servings—but studies show that beverages are less filling per calorie than solid foods. Added sugars can make some the equivalent of drinking fruit pie filling: the smallest (16-ounce) serving of Jamba Juice’s Orange Dream Machine weighs in at 340 calories, with 69 grams of sugars that don’t all come from juice. You’re better off with fresh-squeezed juices; orange juice has 110 calories per cup.
* Lesson learned: Look for smoothies made with whole fruit, low-fat yogurt and no added sugars.
5. SUSHI ROLLS - There is a wide variety of sushi rolls and the fried tidbits and mayonnaise in some can really tuck in calories. Some 12-piece Dragon Rolls (eel, crunchy cucumbers, avocado and “special eel sauce”) have almost 500 calories and 16 grams of fat (4 grams saturated).
* Lesson learned: Order something simple like a California roll (imitation crabmeat, avocado and cucumber) or a vegetarian roll which supplies around 350 calories and 6 or 7 grams of fat (mostly heart-healthy monounsaturated)
6. YOGURTS - Some premium whole-milk yogurts can give you a hefty dose of saturated fat. Many low-fat versions are every bit as creamy. Enjoy a fruit-flavored low-fat yogurt, but understand that the “fruit” is really jam (i.e., mostly sugar). Or opt for low-fat plain and stir in fresh fruit or other sweetener to taste. My favorite, a tablespoon of Vermont maple syrup (52 calories), provides all the sweetness I need.
* Lesson learned: Although they are still good sources of calcium, fat and added sugars make some yogurts closer to dessert than to a healthy snack.
8 FOODS THAT REALLY ARE HEALTHY!!!
1. SPINACH - It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
2. YOGURT - although watch the sugar. - Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.
SUBSTITUTES: Kefir, cottage cheese
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
3. TOMATOES - There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August.
SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.
4. CARROTTS - Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
5. BLUEBERRIES - Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.
SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.
FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
6. BLACK BEANS
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.
7. WALNUTS
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.
8. OATS
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy.
SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.
1. The Worst Drink in America
Baskin-Robbins Large Heath Bar Shake
2,310 calories • 108 g fat (64 g saturated) • 266 g
2. Worst Milkshake
Baskin-Robbins Large York Peppermint Pattie Shake (32 oz)
2,210 calories • 103 g fat (57 g saturated) • 281 g sugar
3. Worst Smoothie
Jamba Juice Peanut Butter Moo'd Power Smoothie (30 oz)
1,170 calories • 169 g sugars
4. Worst Frozen Coffee Drink
Cosi Gigante Double OH! Arctic (24 oz)
1,033 calories • 35 g fat • • 177 g carbohydrates
5. Worst Blended Fruit Drink
Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie (32 oz)
6. Worst Hot Coffee
Starbucks Venti 2% Peppermint White Chocolate Mocha
660 calories • 22 g fat (14 g saturated) • 95 g sugar
7. Worst Coffee Alternative
Starbucks Venti White Hot Chocolate
640 calories • 23 g fat (15 g saturated) • 76 g sugar
8. Worst Summer Cocktail
Pina Colada
625 calories • 75 g sugars
9. Worst Kid's Hot Beverage
Cosi Kid's Hot Chocolate (12 oz)
436 calories • 60 g sugar
10. Worst Chai Tea Drink
Caribou Coffee Large Chai Tea Latte
420 calories • 47 g sugar
11. Worst Chocolate Milk
Nesquik (16 oz bottle)
400 calories • 10 g fat (6 g saturated) • 60 g sugar
12. Worst Juice Imposter
Arizona Kiwi Strawberry (23.5 oz can)
360 calories • 84 grams of sugar
13. Worst Iced Tea
Lipton Iced Brisk Lemon Iced Tea (20 oz bottle)
325 calories • 81 g sugar
14. Worst Energy Drink
Rockstar Original (16 oz can)
280 calories • 62 g sugar
15. Worst Tea-Like Substance
SoBe Zen Tea (20 oz bottle)
275 calories • 70 g sugar
16. Worst Lemonade
Minute Maid Lemonade (20 oz bottle)
250 calories • 68 g sugar
17. Worst Beer
Sierra Nevada Stout (12 oz bottle)
210 calories * 20 g carbohydrates
18. Worst Soda
Sunkist (12 oz can)
190 calories • 52 g sugar
19. Worst "Healthy" Drink
Glaceau VitaminWater (20 oz bottle)
130 calories • 33 g sugar
20. Worst Light Beer
Samuel Adams Light (12 oz bottle)
124 calories • 10 g carbohydrates
