Don't Be Fooled by "Reduced, Low, or Free" Junk Foods!

Manufacturers have learned how to label junk food so that consumers think that they are "healthy" (or at least healthier) food items. However, reduced calories just means that a food has at least 25% fewer calories than the original. So, with "reduced fat" hot dogs, they can still have 12 grams of unhealthy fat (highly saturated, processed, etc.), but just be lower than the original that has 16 grams. Low-fat doesn't mean fewer calories, and oftentimes, low fat or fat free products contain close to the same amount of calories as the original because sugar has been added to replace the fat. With sugar-free products, they add fat and artificial ingredients to replace the sugar. Finally, "trans fat free" doesn't mean that the product is fat-free. Furthermore, it doesn't mean that the product has no trans fat. It simply means the product has <0.5 g/serving, so a 1 tbsp of flavored coffee creamer may have 0.4 g/tbsp (from the partially hydrogenated oils), but it can legally be labeled trans fat free. So, if you consume 5 tbsp of this stuff a day, you are above the recommended <2 gram limit for trans fat. 

My recommendation: Stick to foods that you know are naturally healthy (fruit, vegetables, whole-grains, nuts, etc.), and if you must indulge, take a little bite of a treat and don't overdo it. It’s all about portion size. It's better to taste a little of something really good, rather than eating a lot of something that tastes "okay" and is full of calories and artificial additives. You'll end up eating fewer calories in the end if you eat one fresh baked chocolate chip cookie as opposed to several sugar free or low fat cookies.

Pumpkin Pie Smoothie

I am a big advocate of making smoothies for dessert. I recommend for most of my clients to invest in a Magic Bullet or any generic individual-sized blender so that they can make a quick smoothie everday and have very easy cleanup (instead of having to dismantle the blender every time). Smoothies are a great way to get in your dairy and fruit servings... and if you get adventurous, you can even add in some leafy greens to get some veggies in there too (and perhaps peanut butter for your protein group). Smoothies are also a cool summertime treat that can be very low in calories and a great alternative to ice cream. During this summer, I will try to post a new recipe regularly to get you all enthused about making your own frozen treat.

I love canned pumpkin and have posted previously about how nutritious and versatile it is. Below is one of my favorite desserts that I have made into a smoothie recipe (my favorite easy dessert is just cottage cheese, pumpkin butter, cinnamon and canned pumpkin mixed together into a mousse-like dessert). Even if you don't like cottage cheese, I recommend you try it in a smoothie because it makes it thicker (i.e: more milkshake-like) than yogurt does.

Kelly's Pumpkin Pie Smoothie Recipe

1/3 cup canned pumpkin

1/3 cup Breakstone’s 30% reduced sodium 2% cottage Cheese

1/3 cup vanilla unsweetened almond milk

½ cup ice cubes

Dash of vanilla extract

Dash of pumpkin pie spice

1 tbsp pumpkin butter (Trader Joe’s or Whole Foods)

* Variations:

- Top with nonfat whipped topping if desired

- You can substitute no-sugar added pumpkin butter for fewer calories, or use honey (or any other sweetener) if you don't have pumpkin butter on hand

- Substitute a light vanilla or plain nonfat yogurt if you don't have cottage cheese

- Add more liquid or ice if it isn't the right consistency or you want to add more volume

Makes 1 serving:

Nutrition facts: 160 calories, 3 g fat, 241 mg sodium, 16 g carb (3 g fiber), 14 g sugar, 9 g protein,

Good Source of Vitamins A & D

Beware of “Healthified” Versions of Junk Food

Because of the big push from the government to make Americans healthier and prevent obesity, food manufacturers and restaurants have started reformulating old recipes and creating new “healthy” products to sell. Most of the changes have been positive; for example, decreasing the amount of hydrogenated oils (trans fat) and sodium used to prepare certain foods. However, many food manufacturers have taken advantage of consumers by tricking them into thinking that certain junk foods are healthy by fortifying them with certain nutrients. They know most people like sugar, fat, and sodium, so why not fortify foods high in those components with nutrients that are lacking in the American diet and market them as “healthy”?

Junk + fortified with nutrients= recipe for successful sales

The most popular additive to a food to make it sound healthy is fiber. Think about it, food companies are now selling brownies with fiber, high-sugar cereals that contain fiber, ice cream with fiber, candy with fiber, etc. If someone sees that an otherwise junk food is high in fiber they might mistakenly assume it is made with whole grains and other nutritious ingredients. On the contrary, most of these products are made with refined grains and sugars and just have added inulin or chicory root extract as the fiber. So basically, it’s like eating a piece of birthday cake and taking a Metamucil and thinking that’s healthy. Similarly, beverage companies sell high-sugar carbonated beverages but fortify them with 1000% of your daily value of certain vitamins and minerals so they can be marketed as a nutritional supplement… and therefore, “healthy.”

I have met dozens of people that eat a diet low in fiber and most major vitamins and minerals (i.e: low in fruits, veggies, whole grains, dairy), but tell me they take a multivitamin and Metamucil everyday- so they’re okay, right? Some people believe if they take a calcium pill, they don’t need to eat any foods that naturally high in calcium. Basically, they may eat a 2,000 calorie diet full of junk, but take supplements to make up for it. While supplements can make up for certain lacking nutrients, I, and most health professionals, always recommend obtaining all your nutrients from real food. If you consume >2,000 calories it is easy to get all your nutrients from natural food sources. At calorie levels <2,000, it is possible, but usually takes lots of planning and analysis (which can be done by an R.D.) to ensure you are getting all your nutrients in.

The majority of reputable studies on possible health effects of certain nutrients are done by epidemiological, or population, studies. Yes, fiber is known to benefit colon health and may help to prevent diabetes, heart disease, obesity, and other costly diseases. ). However, the populations studied have high fiber diets because they eat natural foods with naturally occurring fiber (whole grains, vegetables, fruit, nuts, seeds). The nutrients and phyto-chemicals found in natural foods are what keep these people in good health, not just the actual fiber.

MY RECOMMENDATION: Don’t fall into the marketing scams. A food is not “healthy” if it is made with refined grains, added sugars, and a bunch of ingredients you can’t pronounce…. even if it has added fiber, or is fortified with loads of vitamins and minerals. Stick with foods that you know are good for you: 100% whole grain bread, nature’s dessert: fruit, vegetables, low-fat dairy, soy, beans, nuts, seeds, etc.

CLOSING THOUGHT: EAT REAL/NATURAL FOOD!

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NUTRITIONAL COUNSELING IS 100% FREE FOR INDEPENDENCE BLUE CROSS- PERSONAL CHOICE PPO & KEYSTONE HEALTH PLAN EAST MEMBERS!!!! As an IBC member, you are entitled to 6 free nutritional sessions (1- 1 hr initial consult and 5- 30 min follow-ups) each year with a registered dietitian. Contact Kelly: nutrition@clublamaison.com to set you your appointment!