As you shop in a grocery store you will notice labels that promote a healthy lifestyle: low-fat, whole grain, vitamin water. Even fast food chains have added healthy choices to their menus, but it’s important to read the label carefully to ensure you’re not being deceived by advertising tricks.
Here are a few examples of foods that need a closer look before becoming a part of your diet.
Vitamin Water
Do not judge this bottled drink by its label. One bottle of the popular “Vitaminwater” from Coca Cola’s subsidiary Glaceau has 32 grams of sugar, the same as a can of Coke. To its credit, Vitaminwater does have 250 mg of calcium (about a quarter of the U.S. recommended daily allowance), but the calcium is unlikely to be worth the calories associated with the 32 grams of sugar.
Smoothies
While smoothies are prepared with a few ounces of fresh fruit, the smoothie base, which affords the smoothie its fruity flavor, it is often laden with high-fructose corn syrup, lots of calories or other forms of simple sugar. Jamba Juice’s “Banana Berry” in original size has 450 calories -- a decent amount for a meal. But, you may want to rethink your liquid lunch when you consider that its major fuel source is 93 grams of sugar. Thus, even the “natural” smoothie is packed with processed, calorie-dense components.
For a healthier treat, mix your own fruit smoothie at home with skim milk and a scoop of protein powder. You may want to stay away from Jamba Juice’s Peanut Butter Moo’ed. Its original size has:
- 840 calories
- 29 grams of fat
- 139 grams of carbs
- 122 grams of sugar
Instead, Smoothie King’s low-carb strawberry smoothie is a better option:
- 225 calories, 64 percent of which are from protein
- 6 grams carbs
- 6 grams fat
Fast-Food Salads
McDonalds’ Caesar salad with grilled chicken is a great fast food meal option. It has only 30 grams of protein, only 6 grams of fat, and just 12 grams of carbs -- totaling 220 calories. However, if you add a package of creamy Caesar salad dressing, that healthy salad now has 190 extra calories and 18 grams of fat. Instead, request low-fat balsamic vinaigrette, which only contains 40 calories and 3 grams of fat.
Do not be fooled by bold print and flashy labels. Reading the nutrition label on the back of the package is one of the simplest things we can all do to make wise eating decisions.