Undercover Unhealthy Foods

Most of us appreciate the importance of staying healthy- and if you’re reading this magazine you’re already making an attempt to be healthier. Being healthy and fit is relatively simple in theory. Eat lots of fresh foods, lean proteins, sleep 8 hours a night, drink plenty of h20, and stay active. While we all continue on our journey to reaching our health and fitness goals keep an eye out for my dirty dozen that can foil even the best nutritional intentions:

1) Granola- The brown color and dried fruit makes granola and granola bars seem like a good choice.   Unfortunately most granolas  are packed with fat, sugar, and preservatives to extend self life. Check the labels for added sugar and ingredients you can’t pronounce. Even better, try making your own granola at home with toasted oats, raisins, maple syrup and peanut butter.
2) Trail Mix- A fruit and nut mix can’t be too unhealthy right? WRONG! While you can make you own high energy quick and easy fruit and nut mix at home, most premade trail mixes are incredibly high in preservatives, calories, sugar, and salt.
3) Yogurt-High in calcium and immune system boosting live cultures, yogurt has its place in a healthy diet. Fat Free/Sugar Free and flavored yogurts can negate the health benefits by adding loads of sugar or sugar substitutes. Go for a plain or Greek yogurt and add your own honey and fruit for a tasty and truly healthy snack.
4) Sushi- American-ized sushi rolls are often topped with mayo-based sauces, nutrient free white rice, fried food, and imitation meats.  Most of the rolls you see on the happy hour menu are far from healthy. Stick with sashimi, soy beans, and sauce free options.
5) Protein Supplements- Protein drinks and bars are an easy quick fix, but a horrible idea for a regular diet. Almost all of them are packed with sugar/artificial sweeteners and laced with chemicals. Keep raw nuts or fruit on hand for a quick snack, and try making your own shakes at home with a no sugar added high quality protein powder.
6) Energy Drinks- All 7 million different energy drinks that are on the market are terrible for you. Like supplements, energy drinks aren’t regulated by the FDA, and can pretty much make whatever claims they want. Caffeine, sugar, artificial colors/flavors are all combined in flashy packages with catchy slogans to wreak havoc on your heart, brain, and metabolism. Use regular eating, sleep, water, and natural electrolytes(like bananas or coconut water) to keep your energy up and your mind alert.
7) Turkey Sandwich-  When in doubt go with a turkey sandwich right? The turkey sandwich may be the healthier choice on the menu, but when burgers and pastas are the other options, it doesn’t take much to be “healthier.” Turkey sandwiches are often covered in full fat mayo, contain high sodium, have nitrate packed deli meat, and are served on white bread. When you can’t cook at home, try requesting whole grain bread and using mustard instead of mayo.
8) “Low Fat” Muffins- Low Fat just means less fat than the muffin to the left or right. Whenever fat is taken out of a recipe, it is replaced with sugar and other additives that can leave you less satisfied, and still full of unhealthy calories. Be sure to read the nutrition labels.
9) Vegan Products- Vegan just means animal friendly- not healthy. Sugar is a vegan food. Many vegan foods use high sugar and high fat ingredients for flavor.
10) Frozen Dinners-  Typically low in vegetables and nutrients plus high in sodium, frozen dinners are best left in the freezer section. When in a pinch look for lower sodium meal options, and add a vegetable to the side.
11) Diet Soda- In my opinion the word “Diet” typically means unhealthy. Made with artificial everything it triggers unsuspecting drinkers to eat more calories because your body get the sensation of calories without the energy that comes along with real calories. At all costs AVOID soda. When it’s not possible just drink less of the real thing.
12) Wheat Bread- It’s a sad day when wheat bread is on my dirty dozen list. Turns out “wheat bread” typically just means a little wheat mixed into white flour. Look for labels that have the 100% whole grain stamp, say 100% whole wheat/grain on the front, and have 4g of fiber or more.

New information. Same point. Focus on doing what it takes to eat more real food. Always check the nutritional labels and ingredient lists, you may be surprised at what you find. When you’re in a hurry remember my dirty dozen and make the best choice possible.

Staying up on the nutritional world is hard! If you need some help, consider joining a group focused on staying healthy and fit- like my fitness community at Train Hard Or Go Home. Mention this article for a free work-out.