I will discuss a small handful of self-proclaimed health foods that are in fact adding to your waist line, and give you the better alternatives.
Breakfast
Smoothies - The number one source of added sugar in our diets as Americans are beverages. Smoothies are loaded with sugar. Jamba Juice's 24 oz. smoothies have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
Solution - At the counter, as for whole fruit. Little or no juice, lowfat milk or plain yogurt and ice. For those of you in the Charlotte area, the only smoothie at Smoothie King that I will drink is the 'Gladiator'. Before adding the two optional fruit chioces, it has only 180 calories, 1g carbohydrate, 0g sugar and 45g of protein in a 20oz.
Lunch
Lowfat/Fat-free Salad Dressing - They often contain sugar in place of fattening oils, and mainly have 5g or 7g of it per serving. Do you really need all that sugar with lettuce?
Solution - 'Newman's Own' Balsamic Vinaigrette dressing. Most people use about 4 tablespoons of dressing on an average sized salad, and this dressing is about 180 calories in that amount and about 30% of your needed fat for the day. Not too bad for lunch. Make your own dressing with three parts balsamic vinegar, one part olive oil. Add mustard, garlic powder, salt and pepper to taste.
Snack
Flavored Yogurt - One of the worst culprits! Some brands have around 25g of sugar in each container. That's 8oz of Coca-Cola!
Solution - Plain low-fat yogurt. Stir in your own fresh chopped fruit or berries. You'll skip the high fructose corn syrup and get the fiber and antioxidants you were really eating it for.
Dinner
Pasta Sauce - Many brands of canned pasta sauce can have up to 8g of sugar per half a cup.
Solution - Check the ingredients on potential brands you will choose and skip ones that have extra sugar. (Tomatoes naturally have around 3g of sugar). Try "Classico Tomato & Basil" and "Lucini Italia Tuscan Marinara".
Breakfast
Smoothies - The number one source of added sugar in our diets as Americans are beverages. Smoothies are loaded with sugar. Jamba Juice's 24 oz. smoothies have 70 g or more total sugar, most of which is added sugar from juice, sherbet and frozen yogurt.
Solution - At the counter, as for whole fruit. Little or no juice, lowfat milk or plain yogurt and ice. For those of you in the Charlotte area, the only smoothie at Smoothie King that I will drink is the 'Gladiator'. Before adding the two optional fruit chioces, it has only 180 calories, 1g carbohydrate, 0g sugar and 45g of protein in a 20oz.
Lunch
Lowfat/Fat-free Salad Dressing - They often contain sugar in place of fattening oils, and mainly have 5g or 7g of it per serving. Do you really need all that sugar with lettuce?
Solution - 'Newman's Own' Balsamic Vinaigrette dressing. Most people use about 4 tablespoons of dressing on an average sized salad, and this dressing is about 180 calories in that amount and about 30% of your needed fat for the day. Not too bad for lunch. Make your own dressing with three parts balsamic vinegar, one part olive oil. Add mustard, garlic powder, salt and pepper to taste.
Snack
Flavored Yogurt - One of the worst culprits! Some brands have around 25g of sugar in each container. That's 8oz of Coca-Cola!
Solution - Plain low-fat yogurt. Stir in your own fresh chopped fruit or berries. You'll skip the high fructose corn syrup and get the fiber and antioxidants you were really eating it for.
Dinner
Pasta Sauce - Many brands of canned pasta sauce can have up to 8g of sugar per half a cup.
Solution - Check the ingredients on potential brands you will choose and skip ones that have extra sugar. (Tomatoes naturally have around 3g of sugar). Try "Classico Tomato & Basil" and "Lucini Italia Tuscan Marinara".
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