Tagged: calorie count

8 Healthy Foods That Make You Fat

8 Healthy Foods that Make You Fat

Many foods considered to be healthy, can be a fat trap waiting to happen when we let our guard down.  Just because they are considered “healthy” does not mean eat to your hearts content.  Some just take common sense and possibly re-reading my Nutrition Trap article  (1/7/2014) to familiarize yourself with serving size and carb counts on packaged foods ie;  pasta, granola etc, and smart measuring on fruits and nuts before eating.  And by all means, do not eat all the high calorie dense foods in one day.  They are meant to be eaten sparingly as they carry loads of calories in a very small amount, these are considered “calorically dense foods” and will put weight on you.

The following list is from BioTrust Nutrition, (5/13/14).

Here are some “healthy” examples of calorically dense foods:

1. Granola – granola, especially the varieties mixed with nuts can pack as many as 500 cals per cup!

2. Pasta – a moderate 1 and 1/2 cups of most pastas yield more than 60 grams of carbs and almost 350 calories

3. Avocado – avocado is awesome and a great source of monounsaturated fat, but one single avocado is over 300 calories and 30 grams of fat

4. Nuts and Nut Butters – nuts are super healthy, but one of the most calorically dense foods around. A few ounces could mean 400+ calories

5. Fruit Juice and Smoothies – all fruit juices are loaded with sugar and so are most “smoothie” shop smoothies (make your own with whole fruit)

6. Dried Fruit – dried fruits remove the water content which dramatically decreases volume…what’s left is high in sugar and very calorically dense

7. “Whole Wheat” Breads – even the 100% whole wheat variety can pack a mean calorie punch if you’re eating a lot of grains as part of your diet

8. Whole Grain Bagels – a large “deli” bagel is loaded with carbs and calories, many times over 400 cals in a single bagel

While some of the foods above are only “thought” to be healthy (fruit juice, whole grain bagels, etc), stuff like nuts, nut butters, and avocado are foods that they recommend in just about everyone’s diet and they are indeed great choices, if used sparingly.  Personally, I’m staying away from as much whole wheat grains, bagels and breads as possible and even less of the pasta, however, that is a personal decision due to poor control of my sugar after eating, unless I jack up my pump.

That said, these calorically dense foods require that you monitor your intake of them closely. A few ounces of nuts, a couple tablespoons of nut butter, and an avocado is NOT a lot of food, but if you ate all of these every day, you’d be getting close to 1000 calories just right there.

So enjoy a treat now and again, allow yourself to enjoy them as a treat, a little at a time, not all you can eat food supply, and as always, monitor how YOUR blood sugars to see how your system handles these foods.  Remember, if something in high in fat, it takes longer to raise you blood sugar than a quick, simple sugar/carb.

 

Valentines Day, Another Challenge!

Happy Valentines Day, Another Challenge!!

Oh yeah!!!!   Valentines Day is coming.  We have finally finished, and hopefully survived the “holiday” calorie traps, now we must stand strong on chocolate hearts, pastries,  and other expressions of love from people who care about us.   Question is,  do they know about us?

Do not find blame in others for giving gifts of sweet affection from those who do not know our  resolution or nutritional limitations.  Be polite and thankful someone thought of you and is following tradition, after all, who’s ever heard of giving a heart shape box of fruits and vegetables, or a bouquet of celery stalks.  Simply accept with a smile and a thank you, maybe take one of your favorite out of the box,  and then spread the happiness by opening the box to others in the office, or at the house.

Yes, this, my friends, is called will-p0wer, but remember that resolution, the one about starting your healthy life making smart decisions?  It really gives you a sense of power and a feeling of “you” are in control of this.   After all, 2 year olds and animals have no self control, you are different, you DO!   You’re  a smart, adult learning how to take care of yourself and being a smart example for your family.  Sure, some one who loves you could give you flowers, but they die quickly, and can be expensive, or jewelry, now that last forever, and yes can be expensive,  but no, they choose to buy you something they know you’ll love, not realizing this too, last forever, on your thighs and  hips, and most probably in your blood work, making your next MD appt very uncomfortable.    Another option is a fine dinner out, some nice restaurant with elegant atmosphere.  Personally, this is  my favorite because I am confident in my meal choices and knowledge of foods.  It can be a disaster if you get carried away with sauces and creams and all the extras, another reason to get educated on nutrition, it’s liberating to know what you can and shouldn’t eat.  Please refer to my article  on Nutrition Traps.

When in doubt, hold to your convictions,  choose the cuddly, cute teddy bear.  He’s the safest choice, hands down.

 

Nutrition Traps

Nutrition Traps

It’s easy to go out to dinner and choose their “healthy choices” menu items, however, the most important question to ask is,  “healthy for whom?”  Of course, being a PWD for 45 yrs, I would naturally go for foods offering;  a.) less sugar,  b.)less fat,  c.)less carbohydrates,  d.)less fried,  and/or e.)less calories…???  The “healthy options are endless, and for the unknowing person, it can all be overwhelming.  This is why I stress “educating yourself”  learn to read nutrition labels on packages, learn the differences in fats, good carbs/bad carbs, and most importantly, learn that you are not protected by FDA who allows companies to make  false claims on food labels who say they are healthy if they fit “their”  guidelines of healthy.  (such as GMOs).  

Well, here are the  quickest solutions to this trick  question;   a.)  if there is less fat, there will be  more sugar added  for flavor,   b.)  if there  is less sugar, there will be more fat added for flavor,  c.) if there is a carb count, is it simple or complex carbs they’re eliminating,  or is it  the “other carbs”??  d.) pick broiled or baked  over fried anytime, however, if it must be fried, inquire on the kind of oil they are using,  e) less calories means almost nothing today,  unless you are sincerely using your calorie counter with each and everything you put  in your mouth, if it is one of those food “casserole” with hundreds of calories where someone could not decide which bad thing to put in, so they put  it all in,  just  SAY NO!  The point to know about fats;  saturated is the worst,  HINT, saturated is the fat that when left in room temperature, it forms a spongy, grayish layer over the top as it cools,  yumm!!  Followed by Trans fats,   Mono and polyunsaturated fat is safest, they are plant based not animal or chemical.    When doing your own cooking, (always the healthiest choice, but I know, it’s hard to find time) use pure virgin Olive Oil, and side note,  have been doing my own research on news of margarine being one molecule away from plastic, I am now convinced this is over exaggerated, however I will still use butter in small amounts.

When reading those nutrition labels,  make your self familiar with “serving size”  or servings  per container mainly because this is the number you must  multiply all the other numbers with for an accurate count.  I have a good appetite, some single serving containers that I could eat in an instant,  are actually packaged for 2 people, so those numbers must be doubled.  Yeah, it’s all a trick to make it appear healthy.

What about all those healthy yogurt commercials, yikes, don’t get me started.   The healthy weight, fat and sugar free variety may have no fat, but they are loaded with high fructose corn syrup, for added sweetness, (reread paragraph 2), which if you read my earlier post, is horrible for you. (Fructose, the Other Evil, 10/17/2013)  Syrupy fruits added, HFCS as well.  Probiotic yogurts fail to tell you that during the high heat processing, all the probiotic organism are killed, this in turn negates the “good” of the probiotics.    One solution given is getting Organic Plain Greek Yogurt, add some real honey, some fresh fruit and I add flaxseed for a nutty taste,  and enjoy.    Processed foods, chemical additives, some you don’t even realize are  chemicals, and sugar substitutes are all things to monitor.    This can, and should be done to keep you and your family healthy for many more years. (and it teaches good habits to youngsters.)

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