Foods that pretend they're healthy...but they're really not

Eating healthy is one of the most difficult things to do since we are constantly surrounded by food and we need it to survive.  It can be tricky to know which foods are really good for us and which are just disguising themselves as healthy.  I have come up with a list of foods that you should avoid if you're trying to have a clean-eating diet and have provided alternatives that will help you stay on track and eat healthy!

1. Low fat or fat free foods:  It makes sense that if we're trying to eat healthy, especially if we want to lose weight, we should eat foods that are low in fat.  While that is true, it depends on the types of foods that you're eating.  Vegetables and fruits are naturally low in fat; other foods, such as avocado and nuts, contain healthy fats, which are key to having a balanced diet.  If fat is removed from foods, it is most likely to have been replaced with something else, like sugar or sodium.  Fat free foods also allow us to think that we have the freedom to eat as much of that food as we want, which is not the case.  It is best to eat foods that have been processed the least and measure your servings.  Make sure that no matter what you're eating, if it's in a container you're reading the label and you understand what you're reading.
2. Whole grain:  Whole grains are good for us and something we should have in our diet, but just because something says it's whole grain doesn't mean it's healthy.  It is best to look for foods that are whole wheat, not just whole grain.  When looking at the ingredients list, the first one should be whole wheat and the second should not be sugar.

This cereal is whole grain, but high in sugar and low in fiber.

Fiber One is the better choice, with whole wheat as the first ingredient, 0g sugar and tons of fiber.

    3. Sugar-free foods:  Here is another one that doesn't make sense to us.  Sugar=bad, right?  An overload of sugar is not good for us, especially if the sugar is processed and not natural (like we find in fruits).  Sugar-free foods can be okay, but just be aware that most of those foods are not reduced fat or reduced calorie foods and the sugar is typically replaced with artificial sweeteners (see #10).  Just as with any foods that you're eating, read the labels and make sure that you are eating the correct servings of these sugar-free foods.
    4.  Veggie chips:  It's vegetables, so it's got to be healthy.  Makes sense.  Brrrrr!  (I always make this noise and can never figure out how to translate it into text--it's me hitting the buzzer!)  Just because foods say "veggie" or "fruit" in the title, does not mean that they're healthy.  Veggie chips and the like are definitely a better alternative to potato chips, but there are much better snacks out there.  You can make your own veggie chips by slicing zucchini and baking them until crisp in the oven.  The best alternative, of course, is vegetables!  Slice up some bell pepper, carrots, cucumber, or celery and have it on hand when you want a quick, low-calorie, healthful snack.
    5.  Frozen meals:  I know that it can be difficult with our busy lives to stay on track when you don't have much time to cook.  That's where meal planning and prep come in handy (check out my post on the subject here:  Meal prep and planning made easy!).  Microwaveable meals seem like a good choice to make when you're short on time and you need something to eat.  Most of those meals, even the ones that say "light" or "healthy," are anything but.  They are typically loaded with sodium and don't give you a full serving of proteins or vegetables.  Instead, grab some pre-cooked chicken or a pack of tuna and a pre-made salad if you're short on time (watch the dressing and toppings!).
   6.  Salads:  Since I mentioned salads in #5, I thought this would be a perfect time to talk about the pitfalls of salads.  Salads themselves are not bad, but they tend to be loaded with toppings and dressings that are full of fat and sodium.  When making a salad, stick to the basics:  lettuce (stay away from iceberg--it has no nutritional value whatsoever), greens, or spinach; vegetables (cucumbers, bell peppers, beets, carrots, celery); healthy fats (avocado, nuts--just make sure to watch your serving size); lean proteins (chicken, tuna, hard-boiled eggs, steak); legumes (chickpeas, lentils, beans); and sprouts.  Try to limit the amount of cheese you put on to 1 tablespoon and stay away from bacon bits and the like.  When selecting a dressing, try to steer clear of creamy dressings (ranch, Thousand Island, bleu cheese) and go for a vinaigrette on the side.  The best choice is some balsamic or red wine vinegar.
    7.  Meal replacement bars or drinks:  When you're short on time and you didn't pre-plan your meals (shame on you!), you may think it is best to grab a meal-replacement bar or shake.  While some of these products are not terrible for you, you have to know what you're looking at when you read the labels.  Stay away from "body building" bars--unless you're lifting super heavy weights, you're not going to need that much protein, plus there's other junk in there you don't need or want.  "Diet" meal replacement bars are slightly better, but still not as good as something you could make at home.  There are recipes out there for energy bars, most of which require no cooking.  Just make them ahead of time and you can always have them on hand.  Another solution is a protein shake, made simply with 8 ounces of milk (skim, almond, coconut, rice), 1/2 banana, 1 T nut butter, and 1 scoop protein powder (or Shakeology, if you have it).  Whatever you do, try not to make using meal replacements a habit.  It is so much better for your nutrition to have a healthy, balanced meal.
    8.  Nut butters:  This is another food that seems like it's good for you but may not be.  In this case, it really depends on what kind of nut butter you're getting.  Let's look at peanut butter since it's the most common nut butter.  There is nothing inherently wrong with peanut butter, but make sure that you are getting one that is natural and has the fewest amount of ingredients.  This is definitely a case where less is better!  And whatever you do, do not get reduced fat or fat free peanut butter!  Yuck!  Not only does it taste gross, it has added ingredients to make up for the fat (see #1) and natural peanut butter is going to be far better for you.  Nuts are healthy fats and, in the right portions, are key to a balanced, clean diet.  The serving size is typically 2 tablespoons, but I try not to go over 1 T per day.

What IS some of this stuff?

Ingredients:

MADE FROM ROASTED PEANUTS AND SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT.

Less is more, people.

Ingredients

PEANUTS, CONTAINS 1% OR LESS OF SALT.

     9.  Organic:  Here is another product that (I believe) has hooked a lot of people in an effort to spend more money on healthy foods.  Now, I'm not saying that there is anything wrong with eating organic.  All I'm trying to say is that you do not need to buy specifically labeled organic foods to eat healthy.  I do not buy organic-labeled foods, but I do buy vegetables, fruits, lean proteins, and whole wheat foods.  Just because they're not organic doesn't mean they're going to kill me.  If you want to buy organic and you can afford it for you and your family, that's great!  But don't think that the only way to get have a clean, healthy diet is to buy only organic foods.  It just isn't necessary.
    10.  Diet sodas:  This one, I think, is really self-explanatory.  Soda is just not good for us, period.  It has no nutritional value, it doesn't do a very good job at hydrating us, and it contains artificial sweeteners.  If you want something besides water, you can get all-natural carbonated water or add fruits and herbs to bottled or tap water.

So, those are my top foods that I think are masquerading as healthy but are typically worse for you than you think.  Above all else, with anything that you're eating, make sure that you read the labels and that you know what you're reading when you do.  Also, try to eat as few processed foods as possible and stick to the outer aisles of the grocery store when shopping (produce, meats, dairy).  Thank you for reading and healthy eating!