Category: Healthy Eating

Walking down the aisles at the store can feel like you’re in the middle of a commercial. Words like “low-fat,” “reduced calorie,” and “made with real fruit” appear on food packages, making them sound healthy. But how do you know if these foods are really good for you?

No matter what claims are on the package, you can find out if a food is a good choice by looking at the nutrition facts panel. It may take some detective work, but there are ways to find out which foods you should put in your cart – and which ones are better left on the shelf.

Count your sugar grams.

Many processed foods contain lots of added sugar. This includes “healthy” foods, such as granola and dried fruit. Check out how many grams of sugar are included per serving size. The American Heart Association says women should not exceed 25 grams of sugar per day, and men should not exceed 37.5 grams.

If the food contains 13 grams of sugar per serving, for instance, that’s about half of a woman’s daily sugar intake. Some yogurts, even ones labeled as “healthy” and “low-fat,” can have up to 12 grams of sugar in one serving.

Look at the type of fat.

Certain types of fat are good for you in moderate amounts. Monounsaturated and polyunsaturated fats can help lower cholesterol levels. These are found in vegetable oils, such as canola and olive, as well as avocados, nuts and fish.

Many processed foods contain trans fats, which should be avoided whenever possible. Saturated fats, found in dairy, meat, and some processed foods, should be limited. The AHA says this type of fat should not exceed 5 to 6 percent of your total calories. Example: A person who eats 2,000 calories a day should not eat more than 13 grams of saturated fat. A person who eats 1,500 calories a day should not exceed 10g.

Compare fiber content.

When shopping for grains, such as bread, pay attention to the amount of fiber they contain. Processed, white breads often contain little to no fiber. Whole grain breads, by contrast, are often higher in nutrients and contain 2 to 5 grams of fiber per serving.

Fiber is also found in fruits, vegetables, nuts and legumes, such as beans. Women should aim for 25 total grams per day, and men 38 grams.

Pumpkin is one of the favorite foods of fall. It’s packed with nutrients like fiber, vitamin A and vitamin C. It’s also naturally low in calories.

Don’t assume pumpkin is only for pies! Use this nutritious vegetable for a variety of dishes, like this one.

Ingredients

2 cups flour

2 tablespoons brown sugar

1 tablespoon baking powder

1 ¼ teaspoon pumpkin pie spice

1 teaspoon salt

1 egg

½ cup pumpkin (canned)

1 ¾ cup milk, low-fat

2 tablespoons vegetable oil

Directions

1.  Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl.

2.  In a medium bowl, mix well together egg, canned pumpkin, milk and vegetable oil.

3.  Add wet ingredients to flour mixture, stirring just until moist. Batter may be lumpy. (For thinner batter, add a little more milk).

4.  Lightly coat a griddle or skillet with cooking spray and heat on medium.

5.  Using a ¼ cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 ½ to 2 ½ minutes.

Repeat with remaining batter. Makes about 1 dozen 3 ½-inch pancakes.

Pumpkin Pie Spice Hack

If you don’t have pumpkin spice on hand, don’t worry- it’s just a combination of cinnamon, nutmeg, ginger and cloves. In this recipe, you can substitute ¾ teaspoon cinnamon, ¼ teaspoon nutmeg and 1/8 teaspoon each of ginger and cloves for the pumpkin pie spice. Remaining pumpkin puree can be frozen in an air-tight container for 1 to 2 months.

Safety Tip

You can be sure your skillet or griddle is hot enough for pancakes without burning your hand. Just sprinkle a few (3 or 4) drops of water on the surface. If they dance and sizzle, you are ready to cook. Be sure handles of skillets and pans are always turned toward the center or back of the stove, to prevent the pan from catching on hands or clothes and causing burns.

Serving size: 1 pancake

Nutrition:130 Calories; 3.5 g Total fat; 0.5 g Saturated fat; 340 mg Sodium; 21 g Carbohydrates; 1 g Fiber; 4 g Protein

Source: USDA Healthy Eating on a Budget Cookbook

Ingredients:

2 Tbsp olive oil

2 small onions, chopped

3 cloves garlic, chopped

1-1/4 cups zucchini, sliced

1 Tbsp oregano, dried

1 Tbsp basil, dried

1 8 oz can tomato sauce

1 6 oz can tomato paste*

2 medium tomatoes, chopped

1 cup water

Directions

1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.

2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Makes 6 servings; 3/4 cup each. Per Serving: 105 calories, 5 g fat, 0 mg cholesterol, 479 mg sodium*, 15 g carbohydrate, 4 g fiber, 3 g protein. *To reduce sodium, use a 6-oz can of low-sodium tomato paste. New sodium content for each serving is 253 mg.

Source: National Heart, Lung, and Blood Institute, YOUR GUIDE TO Lowering Your Blood Pressure With DASH – Recipes for Heart Health

Weight loss can be a difficult task. What works well for one person may not work for another. In addition, so many foods on store shelves claim they are “natural,” “reduced calorie”  or “light.” Does this mean you should eat them when you’re trying to lose some weight?

Weight-loss or “diet” claims on food aren’t always a sign that you should eat them when you’re hoping to slim down. Some of these foods can be filled with unhealthy additives, sugar or salt. Beware of these “healthy” foods during your next trip to the store:

Low-calorie or light breads

While some lower calorie breads are nutritious, others are not. Some diet breads contain little to no fiber. Because fiber makes you feel full, these diet breads may make you feel hungry soon after eating them. Before buying any “light” or diet breads, check the nutrition label for fiber content. You may be better off eating a “whole grain” type of bread that contains more nutrition and fills you up.

Light yogurt

Yogurt can be a healthy choice, filled with calcium, friendly bacterial cultures and protein. But, many “light” yogurts have low protein and contain additives such as artificial sweeteners, leaving you feeling hungry again before your next meal. For a healthy yogurt, look for one that contains little to no added sugar or sweeteners, and at least 10 grams of protein. Many Greek varieties contain a good amount of protein. Sweeten your yogurt with fresh or frozen fruit.

Light salad dressings

Many salad dressings cut out extra fat from oils, replacing it with sugar, salt and flavorings. But, the healthy fats found in vegetable oils like olive oil don’t have to be avoided completely. In fact, small amounts can help you feel full and are heart-healthy. Add a splash of olive oil and your favorite vinegar to salad for a healthy dressing without unhealthy ingredients. The key is to limit the amount of oil to 1-2 teaspoons at a time.

Granola

This food seems so healthy, packed with whole grain oats, raisins and nuts. But, many granola cereals and snacks contain loads of sugar, making it easy to eat a few hundred calories in one portion. If you enjoy granola, measure out your serving size to see how much you are really eating. And, look for varieties with little to no added sugars and salt.

Sources: Academy of Nutrition and Dietetics, Department of Health and Human Services, National Institute on Aging