With so many misleading products on the marketplace, consumers are often confused when they approach the check-out. Many food manufactures have created health checks, and promote a check mark on healthier products. For example baked Lays chips have a health check mark beacuse they are healthier then the origional. Why should chips be considered healthy just because they are baked? Baked ships still contain too many calories, fat and sodium. Don't be fooled by food manufactures learn your nutritional numbers instead.

The Un-healthiest Health Foods

Energy Bars: Read the ingredients list well as sugar is usually in the top 3. Also energy bars often contain over 15 ingredients far too many for a healthy food. Bars are marketed well to the dieting consumer and have flashy health promising packages. A good energy bar shoud contain ingredients such as: fruit, nuts, seeds, veggies and whole grains. Energy bars with nuts are usually high in fat. The larger the bar the worse it is for you. Anythng coated in chocolate that promises to be healthy is too good to be true!

Fast Food Salads: It's not the veggies but the little *extras * that add to the fat and calories of the salad. Watch out for high fat and sodium rich extras such as: crispy noodles, nuts, dried fruits, tortilla strips, full fat cheese, sour cream, and high fat dressings. When ordering a salad ask for the lowest fat dressing, not the one that comes with the salad. Some fast food salads contain over 2000 mg of sodium so read your nutritional information.

Diet Sodas: One of the worst beverages to consume for health and wellness. Not only do they contain artificial sweeteners but many contain large amounts of caffine. It's a double addiction and hard to give up. Diet drinks are usually full of sodium and offer no nutritional value (no fibre, vitamins, minerals or protein). Pop in general contains acids which leach calcium from the bones into the bloodstream. Those who suffer from osteoporosis or have problems absorbing calcium should not consume this fizzy beverage. Water shoud be the beverage of choice especially if you’re trying to lose weight.

Yogurt Parfaits: This food consists of layred yogurt, fruit, granola and often nuts and seeds. Seems healthy but when you break down the nutritional information these breakfast style desserts are often packed full of calories, fat and sugar. Although low fat yogurt is a healthy food, it's the extras that add to the high fat flavour. Make your own at home using plain yogurt, low fat granola and 1/2 c diced fruit. This saves on fat, calories, sugar and money!

Fruit Juices: Break down into liquid carbohydrate calories within the body. Most fruit juices contain more sugar than actual juice. Diet or light fruit drinks are worse and contain artificial sweeteners which rob the body of vitamin and minerals. A standard serving of juice contains about 140 calories, over 20 grams of sugar and no protein or fibre.  Don't let the marketing fool you. If you must drink a beverage, water is always the best choice, followed by herbal teas and low sodium tomato or vegetable juice.

Trail Mixes and Snack Mixes: Read the ingredients list, serving size and nutritional information before buying. Often these so called healthy mixes can conatin over 10 grams of fat per serving and are usually full of sugar, salt and persetitives. Some are even packed full of trans and saturated fats which should be avoided to increase weight loss results. If you find a healthier mix, portion control is the key to perminent weight loss. Weigh and measure your mixture serving size before consuming.

Fat Free Ice-Cream, Cookies and Desserts: Sounds too good to be true therefor it usually is. These fat free desserts contain way too much sugar and sodium. When you take the fat out of a product it is usually replaced with salt and sugar. Fat free products contain little fibre and protein, leaving your body to feel hungry.

What should a healthy snack contain? Plently of fibre, vitamins and minerals. Fibre fills you up and improves bowel health. Protein stabalizes your blood sugars and assists in weight loss. A heathy snack should be low in fat (less than 3 grams per serving) with a moderate amount of calories (100-200).

Healthy At Home Snacks to Eat for Healthier Living

raw veggies +dip or low fat hummus 

applesauce or fuit cups

homemade portion controlled yogurt parfait

low fat granola bar that contains at least 4 grams of fibre 

1 low fat 100 calorie treat that contains at least 2 grams of fibre

a fresh fruit smoothie or vegetable juice

What do you like to snack on? As always I would love to hear from you, info@rachellewood.ca