12 Snacks you Think are Healthy
From Women’s Health Access
12 Snacks You Think Are Healthy
by Sabrina Rogers
If you’re trying to lose those love handles, you’ve probably been avoiding cheesecake and fries. Although this is definitely a good start, there are many other foods out there that may seem “safe” when, in fact, they are actually very high in calories or fat. Don’t be fooled; the following 12 foods are actually not as good for you as you may have thought.
You may notice that I recommended a few of them, such as popcorn and frozen yogurt, in my article on 20 Snacks Under 200 Calories. But the point here is that, since many foods come in high and low-fat versions, you really have to read the labels to ensure that you’re choosing the right
1. Frozen yogurt
In this case, you really have to read the label. While some brands are relatively low-calorie, others have even more calories than light ice cream. Thanks to a ton of added sugar, some premium brands pack up to 185 calories per half-cup.
The right choice: Make sure that no matter what kind of low-fat frozen dessert you choose, it has no more than 120 calories per half-cup.
2. Falafel
Keep in mind that vegetarian doesn’t necessarily mean that what you’re eating is healthy. The chickpea-and-herb balls are fried and covered in creamy dressing, which means that a falafel pita can contain up to 550 calories and 32 grams of fat. The only good news is that Middle Eastern foods are generally low in saturated fat and high in iron, calcium and fiber.
The right choice: Choose hummus in a whole-wheat pita and you’ll save 280 calories and 26 fat grams.
3. Fat-free snacks
Most of these seemingly healthy snacks have almost no fiber and are easy to eat in huge quantities because they’re not satisfying. Many even have more calories per serving than the regular version in order to compensate for the lack of tasty fat. The result? You could end up consuming a lot more calories than if you just ate a reasonable portion of the high-fat food you were craving in the first place.
The right choice: Simply choose a healthier snack such as veggies and fat-free dip or buy fat-free snacks in small quantities in order to avoid stuffing your face.
4. Popcorn
At the movies, you should definitely skip the popcorn. The smallest child-size bag, without the extra butter, packs up to 300 cals and 20 grams of fat. The microwave kind can be even worse; many brands have almost 400 cals and 26 fat grams per bag.
The right choice: Air-pop it or choose a reduced-fat microwave version. If you wish, season with garlic chili powder, or sprinkle Tabasco sauce to add flavor.
5. Olive oil
With less than two grams of saturated fat per tablespoon, olive oil is healthier than most vegetable oils and it may even reduce your risk of heart disease. However, keep in mind that it’s still oil; one tablespoon contains 120 cals and 14 grams of fat, so go easy if you don’t want to sabotage your diet.
The right choice: Use only a small amount for cooking or try olive oil cooking spray. A one-second spray has only seven calories and less than one gram of fat.
6. Frozen diet meals
They may be convenient, nutritious and low in fat and calories, but most are full of sodium, which can raise both your blood pressure and risk of heart attack. Plus, the minuscule portions are not satisfying enough for most men, which can lead to overeating later.
The right choice: Don’t eat more than one prepared food that contains more than 600 milligrams of sodium per day. And look for the word “healthy” on labels; it can’t be used if the food has more than 480 milligrams of sodium per serving.
7. Protein bars
These were designed for hard-core athletes, so drop that bar if you’re not one of them. Although they’re not bad for you, they can contain up to 300 calories and more protein than you need in an entire day. Now is that really necessary?
The right choice: Before you work out, have a piece of whole-wheat toast with a tablespoon of peanut butter (180 calories) or a fat-free yogurt and half a banana (220 calories).
8. Fast-food grilled chicken
Although grilled is definitely better than fried, most fast-food grilled chicken sandwiches are full of fat due to all the cheese and creamy toppings they’re smothered in. For example, Burger King’s BK Broiler chicken sandwich contains 530 calories and 26 fat grams.
The right choice: Ask them to hold the sauce or simply opt for a healthier restaurant. A good choice is Subway’s six-inch chicken sub, which has only 332 calories and six grams of fat.