If you’ve ever tried to improve your eating habits, you know how challenging it can be. The diet industry is a multi-billion dollar business, and they’re constantly marketing new things as the answer to our wellness woes.
Some piggyback on existing trends without providing the same nutritional value. As a result, we’re contending with a sea of “health” foods that aren’t actually all that healthy. Here are just a few of the deceptive foods to avoid if you’re working to maximize the nutritional value of every meal.
5 “Health” Foods That Aren’t Really Healthy
#1 – Granola
Granola, in theory, isn’t bad. We see it utilized for bars, cereals, parfaits, and as a healthier alternative to traditionally sugar-packed breakfast and snack options. But truth be told, most granolas have quite the sugar content, often including hydrogenated oils and high fructose corn syrup. Adding dried fruits, nuts, and chocolate may please the palate, but they’re another source of sugar and fat that can add up very quickly.
#2 – Multigrain Bread
Multigrain or 7-Grain bread is not the same as wholegrain bread. If you want to get the biggest nutritional punch out of your baked goods, whole grain is what you want to see as a first ingredient. Multigrain products contained enriched flour. That means the wheat was processed and refined, with the healthy bits – the bran and the germ – added back later.
#3 – Vegetable Chips
Vegetable chips are tasty, but they’re not a healthy alternative to the potato chip. While the recipe varies by manufacturer, you could get a Lay’s chip with a dusting of beet powder. Even if vegetables are the star, they’ve been fried in oil, negating any benefit you’d get. If you’re craving something crunchy, stick with the real McCoy – raw carrot sticks with a side of hummus.
#4 – Yogurt
Certain yogurts – plain, unsweetened Greek yogurt – are good for you. It’s one of the few foods with naturally occurring, live probiotics. With that said, many of the options you see on the shelves aren’t so good for you. Many have added sugars, and not all yogurts pack a probiotic punch. Opt for plain Greek yogurt. You can add fresh fruits or even a drizzle of honey if the sweetness is lacking.
And, fun fact: plain Greek yogurt can be a healthier alternative to sour cream and mayonnaise. Even if you don’t use it as a whole replacement, cut some in when making tuna or chicken salads or as a topping for taco night.
#5 – Trail Mix
Again, trail mix, in theory, isn’t a bad or particularly unhealthy idea. But, like sports drinks, it’s not often applied to its intended purpose. Trail mix was designed to be a quick, easy energy source and fuel while hiking, running, or generally being active. Nuts, after all, are a great source of healthy fats and calories.
Unfortunately, today’s trail mixes are often filled with candy (yogurt drops, chocolate chips) and dried fruit. When people snack on these mixes idly, it’s easy to overconsume. When we’re talking about fat and high calories, that can be dangerous!
3 Rules for Avoiding Bad “Health” Foods
Rule #1 – Read the label.
Before you buy anything with a nutritional label, read it. You know the typical red flags: high fructose corn syrup, hydrogenated oils, trans fat, and saturated fat. But there are other things to watch for, too. Be mindful of added sugars or a lack of nutritional value (namely, vitamin and fiber content) compared to the calorie count. Prioritize foods with as few ingredients as possible.
Rule #2 – Prioritize whole foods.
Honestly, it’s better to avoid prepackaged and processed foods as much as possible. You want your diet to consist mainly of whole foods: that is, fresh protein, fruits, and vegetables. The more you can do this, the less label-reading you must do and the fewer opportunities you have to be duped by so-called health foods.
Rule #3 – Practice meal prep.
Meal prep is a great way to stay on top of your consumption. Not only will you avoid last-minute, impulsive meal decisions (like getting takeout after a long day), but you’ll also be less likely to stay from your prepared menu while grocery shopping. This removes the temptation to make impulsive food purchases that may not align with your health goals.
What are your go-to healthy meals and snacks? Share your alternatives to not-so-healthy “health” foods in the comments!