Food Frauds that can Wreck your Diet

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Caesar Salad
Some foods that we think are healthy can be sneaky little diet wreckers. University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these ?food frauds,? starting with Caesar salad. Just a small bowl has 300 to 400 calories and 30 grams of fat, thanks to loads of dressing.
Food Fix: Use only 1 Tbsp of dress and 2 Tbsp of tangy, Parmesan cheese.

Fresh Smoothies
That ?healthy? berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein and often no fresh fruit. Fruit ?concentrates? are often used instead of fresh fruit. And sorbet, ice cream and sweeteners can make these no better than a milkshake.
Food Fix: Get the ?small? cup. Ask for fresh fruit, low-fat yogurt, milk or protein powder to blend in protein and good nutrition.

Energy Bars
Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. ?Three bites and it?s gone,? says Bonci, who advises hungry athletes and dancers.
Food Fix: Choose bars that have 200 calories or less, at least 5 grams of protein and some fiber, which helps provide energy when the sugar rush fades.

Chicken Burrito
With healthy beans and no red meat, what?s the problem? About 1,000 calories and plenty of saturated fat: cheese, sour cream and the fat in the jumbo flour tortilla all contribute. And when the burrito is as big as your forearm, the serving is just too big.
Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with tasty, low-calorie salsa.

A Sugar-Free Dilemma
Sugar-free foods sound like a no-brainer for weight loss. But a problem arises when we choose an artificially-sweetened food or drink, then feel that we deserve a large order of fries or jumbo dessert. Upsizing the fries adds nearly 300 calories to your meal. If your calorie intake exceeds what you burn off, you?ll still gain weight, and you can?t blame the sugar-free foods.
Food Fix: Watch your total calorie intake.

Enhanced Water
Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as much as 125. ?Often the vitamins don?t contribute much,? Bonci says, ?but the calories can contribute a lot.?
Food Fix: Refrigerating tap water may make it more appealing to family members. Or try packets of crystallized lemon to add flavor without calories.

2% Milk
Two percent milk sounds healthier than ?whole? milk. But it still has more than half the saturated fat of whole milk. Here?s what?s in a cup of milk: Whole Milk (3.25%)=150cal, 8g fat, 5g sat fat; Reduced-Fat (2%)=130 cal, 5g fat, 3g sat fat; Skim=80 cal, 0g fat, 0g sat fat
Food Fix: If you like whole milk, blend it with 2% for awhile, then 1%, then skim, until you get used to the taste of nonfat milk.

Turkey Hot Dogs
The nutritional content of turkey hot dogs varies from brand to brand?and some are real turkeys when it comes to health. It may say ?less fat? on the front label, but when you check the fine print on the back, you find there?s still plenty of fat left in each sausage.
Food Fix: Compare nutrition labels for the lowest fat content; there are some really good choices now available. Or only eat them a few times a year.

Low-Fat Yogurt
Too often this nutritional superstar, rich in protein and calcium, contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose or other sweeteners. Compare plain to fruited yogurts to see the difference between naturally-occurring milk sugar and added sugar listed on the nutrition facts panel.
Food Fix: Six ounces should be 90 to 130 calories and under 20g of sugar. Avoid sugary ?fruit on the bottom,? or blend sweetened yogurt with plain, nonfat yogurt.

Multigrain
When you see ?multigrain? or ?seven grain? on bread, pasta or waffles, flip the package over and check the nutrition label. Even with more than one type of grain, the product could be made largely from refined grains, such as white flour, which have been stripped of fiber and many nutrients.
Food Fix: Look for 100% whole grain as the first ingredient. Or choose the brand with more fiber.

Light Olive Oil
Anything labeled ?light? is enticing when you?re watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types.? It?s just lighter in color and taste.
Food Fix: Some light foods do provide significant calorie savings. Compare the labels in the store.

Microwave Popcorn
The word ?snack? can be a little misleading on microwave popcorn. One popular brand packs 9g of bad fat, including 6 g of trans fat into each ?snack-size? bag.
Food Fix: Compare nutrition labels and get a lower-fat popcorn that has no trans fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.

Coleslaw
Cabbage can be dandy for weight loss, but cole slaw can be a diet disaster. At one popular restaurant, a small cup (4.5oz) has 260 calories and 21g of fat?a third of most people?s daily limit?thanks to copious mayonnaise.
Food Fix: Some places make a healthier slaw, so ask for nutrition information. At home, try low-fat mayonnaise or mix with nonfat yogurt.

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As seen on WebMD.

Tagged as: food frauds, unhealthy, wreck diet

Source: http://www.suburbanwoman.net/blog/food-frauds-that-can-wreck-your-diet/

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