Foods that Fool
When it comes to loosing weight, we all know we need to cut back on calories and increase our activity level. It takes a lot of effort to make healthy choices and to find the time to be active so it is frustrating when we are fooled by a food choice that sounds good but is actually filled with calories, sugar and fat!
Here is a list of the popular offenders "foods that fool"
Granola - Is one of the most caloric dense cereals on the market. A typical 2/3 c serving has 220 calories and 17 grams of sugar.
Option: Watch the portion by reducing it to ¼c or 4 Tablespoons, which can be sprinkled over a healthy cereal like Total Kashi, Wheaties, and Bran Flakes. You could also sprinkle this reduced portion over a low fat yogurt.
2% Reduced - Fat Milk - 2% reduced fat milk is not low-fat/low calorie when you consider that whole milk is 3.3% fat.
1 cup of Whole milk=150 calories
1 Cup of 2% milk = 120 calories
1 cup of 1% milk = 100 calories
1 cup of Skim Milk = 80 calories
Dried Fruit - All fruit is packed with nutrition; however dried fruit is significantly higher in calories than fresh. That's because you are taking all the moisture out and leaving a small piece of concentrated sugar.
12 small pieces of dried mango = 320 calories
2 red apple+ 15 grapes+ ½ small cantaloupe = 320 calories
Yogurt Covered Nuts - This yogurt snack is strictly food for the soul! It's filled with calories, sugar, fat and clearly no active culture. In fact 20 yogurt covered nuts = 460 calories, 32 grams os fat, 14 grams saturated fat and 8 teaspoons of sugar
Option: Try the real thing; take one cup of non fat, flavored yogurt and mix with one tablespoon peanuts, soy nuts, chopped walnuts or slivered almonds for only 160 calories.
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 450 calories. That's the same amount of calories as 10-12 doughnut holes!
Option: Try using ½ the fruit serving, ½ cup of skim milk, and non fat flavored yogurt. For a thicker consistency, per- freeze fruit and or add ½ cup of crushed ice.
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 (the same number of calories as 11 cups of air popped popcorn)
Option: Try keeping the portion to ¼ cup serving. When you are looking for a snack with greater volume, enjoy air popped popcorn
