What’s in a name? In the case of certain foods, nutrition connotations that are misleading. Take granola, for instance: It has an undeniably earthy, wholesome ring to it, but depending on its ingredients, preparation and portioning, it can be as bad for you as a plateful of brownies. And it’s not the only food whose moniker belies a bevy of calories and fat. Below, discover 10 common offenders and learn how to make them live up to their healthy reputations.
Veggie Patties
“It can certainly be a healthy option,” says Lona Sandon, RD, spokeswoman for the American Dietetic Association (ADA), regarding this vegetarian-friendly convenience food. “Unfortunately, many of the prepared, frozen versions have more fillers (gums, yeast extract and cornstarch), which manufacturers use to achieve a burger-like texture, and less actual vegetables, which are needed to satisfy us nutritionally.”
What to look for: Ensure you’re eating a healthy patty by checking the label to see that it is actually made with vegetables—they should be listed at the beginning of the ingredients list—and that each patty contains no more than 150 calories, 500 milligrams of sodium and 7 grams of protein. (Note: Any veggie patty with more than 10 grams of protein is likely a “burger alternative,” made with soy protein and wheat gluten and few actual vegetables). Gardenburger’s Veggie Medley and Trader Joe’s Vegetable Masala Burger are healthful options
Dried Fruit & Nut Mixes
Some dried fruit and nut mixes are stellar sources of fiber, vitamin C, healthy fats and protein, says Sandon. But here’s the tricky part: In most versions, the fruit is coated with sugar and the nuts with salt. And then there’s the highly caloric add-ins, like chocolate or coconut.
What to look for: The healthiest option is one that consists of natural dried fruit, seeds and unsalted peanuts, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic's Wellness Institute. When scanning the options at the store, look for brands that don’t add sugar, and contain fewer than 100 milligrams of sodium per serving, such as Planters Mixed Nuts & Raisins.
Bran Muffins
Health experts started touting bran as a heart- and digestive-friendly nutrient in the late 1980s to early ’90s, says Sandon. But when mixed into a muffin, bran’s only part of the equation. The other parts? Fat and sugar—and a whole lot of both. “Depending on the size, a bran muffin can have more calories and sugar than a doughnut,” says Joan Salge Blake, RD, LDN, author of Nutrition & You.
What to look for: If it’s the muffin you’re after, Salge Blake recommends whipping up a batch of nutrient-rich muffins yourself, such as these Oat-Bran Applesauce Mini Muffins, which are sweetened with applesauce and honey. If you’re seeking fiber, try a bran cereal that’s high in fiber (more than 5 grams per serving) and low in sugar (fewer than 6 grams per serving), such as Fiber One, says Bonnie Taub-Dix, RD, CDN, owner of Better Than Dieting Nutrition Consultants, LLC.
Granola
With its whole grains, seeds and nuts, granola has a lot of nutrition to offer, including fiber, protein and potassium. Yet those ingredients also come with their fair share of calories and fat—as do common additions, such as chocolate chips and yogurt- or sugar-coated fruit. “Portion control is the only weight-management tool you can use to prevent overindulging when so many naturally high-calorie or high-fat foods are grouped together,” says Sandon. She suggests combining the granola with low-calorie, low-sugar cereals to spread out the calories. This will keep you from feeling deprived—since you’re likely eating the same volume of food—while keeping your granola intake minimal.
What to look for: Kerry Neville, RD, owner of KLMN Nutrition Communications in Washington, recommends Bear Naked mixes, which contain whole-grain oats and no artificial flavors, hydrogenated oils or high-fructose corn syrup. For any other brands, look to the ingredients list, says Neville, who advises consumers to steer clear of any granola that lists corn syrup as one of its top three ingredients. Even better: Opt for granolas that use honey or agave nectar to sweeten their mixes.
Smoothies
You may think a smoothie packed with fruits and veggies is healthy, but in reality, it may have an excessive amount of sugar, which is troublesome because of its impact on your blood sugar levels, says Jamieson-Petonic. So not only can it cause your energy levels to spike and then crash dramatically, but if the sugar is not burned up (through activity), any excess will be stored as fat.
What to look for: Avoid sweet, caloric fillers like whole milk, ice cream, fruit juice blends with added sugar, and sherbet. Go for smoothies that don’t exceed 450 calories, and contain mostly fresh veggies and fruit. “Smoothies should complement your diet, not run them over,” says Jeannie Moloo, PhD, a California-based nutrition consultant and national spokeswoman for the ADA. To ensure your smoothie has a clean bill of health, consider making it at home.
Reduced-Fat Peanut Butter
“The fat in peanut butter (a combination of polyunsaturated fat and monounsaturated fats) is actually healthy, so there’s no need to take it out,” says Karen Ansel, RD, CDN, spokeswoman for the ADA. Plus, when some fat is removed from peanut butter to make a lighter version, sugar is added to replace the flavor—and the calorie difference is negligible. In other words, a reduced-fat version doesn’t mean you can eat more than its full-fat counterpart.
What to look for: Try natural peanut butter, which should contain just peanuts and salt, to avoid the sugar and hydrogenated fats (the lack of these unhealthy fats causes the consistency to change, requiring you to mix it before use). Peanuts are high in calories, so even when eating natural peanut butter, keep an eye on your serving size.
Foods Labeled “Fat-Free”
Of all the foods marketed as being “free” of a potentially harmful nutrient, fat-free foods are the worst offenders, says Neville. Why? These foods are typically just as caloric as their full-fat counterparts. Plus, according to FDA regulations, a food can be labeled “fat-free” if it contains 0.5 grams of fat per serving. If you eat more than the designated serving size, those fat grams (and calories) can add up.
What to look for: The experts we spoke with agree: It’s best to enjoy a small portion of the whole-fat version, which will wreak less havoc on your body than the fat-free version with its flavor-enhancing additives, particularly sugar.
Energy Bars
Energy bars were originally developed to give athletes a convenient source of “fuel” (a.k.a. calories) during intense or long workouts. But, over time, they became an on-the-go snack for everyone. Unfortunately, their nutritional profile wasn’t adjusted to meet the much-less-demanding needs of non-athletes; in fact, with the addition of chocolate or cookie bits, most of the newer bars have more calories and/or sugar than ever. Usually, there’s a better food choice within reach, says Ansel, especially since energy bars rarely satisfy a hungry appetite.
What to look for: If you just can’t pass up energy bars, look for one that has the most natural ingredients and no more than 200 calories and 20 grams of sugar per serving. “And that much sugar is really only acceptable if it’s coming from unsweetened fruit, not added sugars,” says Neville, who recommends Lärabars and KIND bars, which only contain dried fruits, nuts and seeds.
Diet Soda
For people who are watching their calorie intake or have diabetes, diet soda is a better option than regular soda, says Neville. However, from a nutritional standpoint, there is nothing redeeming about diet sodas. “They don’t have calories, but they don’t have anything good for your diet, either,” she says. Ongoing research has shown a number of negative effects stemming from the consumption of artificial sweeteners, which are used to enhance the flavor of diet soda—most notably an increased incidence of metabolic syndrome, a group of metabolic factors that put a person at elevated risk for coronary artery disease, stroke and type 2 diabetes.
What to look for: Neville says it's best to choose a drink that offers nutrition—even if it has calories and sugar—such as orange juice. If you crave the fizziness of soda, try a calorie-free seltzer, or mix seltzer with a splash of juice. If it’s flavor you’re after, try brewing a batch of homemade, unsweetened iced tea. Whatever beverage you choose, Neville says it’s important to pay attention to what you’re consuming, since what you drink also impacts your overall daily caloric intake.
Frozen Yogurt
Regular yogurt contains live, active cultures that can help keep the bacteria in your digestive tract healthy. Frozen yogurt, however, is not just the same thing frozen, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet and spokeswoman for the ADA. Most frozen yogurt sold at supermarkets and retail shops has been heat-processed, which kills the beneficial live cultures. Plus, because of the so-called “health halo” that surrounds frozen yogurt, people tend to consume more of it then they would full-fat ice cream, even though it typically has the same amount of sugar.
What to look for: The experts we spoke to recommend a small serving of lowfat plain frozen yogurt if you choose to indulge. When craving toppings, stick to healthful ones, such as fresh fruit slices without added sugar. Neville recommends Stonyfield Organic for when you're at home—it has live bacteria and is certified organic. When eating out, consider Pinkberry or Red Mango, both of which serve frozen yogurt with live cultures, and offer fresh fruit toppings.
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