We’ve all been duped before. The claims on a package of “natural”, “low fat”, “high in vitamins” – all screaming “pick me! I’m healthy!” As scary as it sounds, some labels can be misleading. The frightening truth is that unless you do a little detective work reading the nutrition facts and ingredient list, there is no other way of knowing just how healthy a product is. Let me help you cross off a few of these terrifying foods from your healthy list.

5 Scary Foods You Thought Were Healthy

1. Granola Bars

Whether it’s in the form of a bar or as cereal, granola can be packed with tons of sugar and calories. Sure it starts out as healthy oats but the chilling fact is that most granola products add honey, dried fruits, chocolate, peanut butter chips, and even yogurt powder. These are all dense forms of calories and sugar you weren’t looking for. Not to forget that portions are often so small you’re hungry again in no time.

Less frightening option: Choose granola bars that are lower in sugar and do not list a form of a sugar as its 1st ingredient. Also try varieties that are made with whole grains (also on the ingredient list) that way you can add a little added fiber to your day.

2. Veggie Chips

Unfortunately a chip is a chip no matter if it’s blue corn, whole wheat, sweet potato or any other substitute for tortilla they have used. If it comes in package you can almost guarantee that the vegetable or whole grain is way down the ingredient list and are sometimes only vegetable colored. They usually contain the same amount of fat and sodium as regular potato chips no matter how you slice them.

Less frightening option: Look for chips with the vegetable listed as the very first ingredient. That way you know you are getting an actual vegetable. Even better bake your own using kale, beets, or any other vegetable you like. Drizzle olive oil and sprinkle some salt and bake your way to a yummy chip alternative.

3. Reduced Fat and Fat Free Treats

You’ve seen it before – reduced fat crackers and even fat free cookies. Is that even possible? It is once these treats have been highly processed. These deceiving little goodies make you think they are healthy options and so you are likely to eat three times as many as you wanted to. When you remove the fat from a product you also need to add something to make it taste better than cardboard. That something is usually sugar and salt making them just as caloric and as scary as the regular version.

Less frightening option: If you’re going to indulge in a treat, go for the real thing. As long as you are mindful in portioning out a serving nothing will beat the taste of what you were really craving.

4. Fruit Yogurt

Fruit-on-the-bottom yogurt is probably one of the creepiest hidden forms of sugar you will find. Some varieties have as much fat as a bag of potato chips! Once the mask has been removed you will find the “fruit” is actually just concentrated or soaked with high fructose corn syrup and other sugars.

Less frightening option: Find choices that don’t have any added ingredients or are made with sugar substitutes. Always opt for a lower fat version. Or stick to a simple low-fat plain or greek yogurt and add your own toppings for a delicious treat.

5. Pre-Made Smoothies

Those little blends may be the greatest con artist of all. A 16oz bottle can almost have as many calories as a burger and more grams of sugar than a bottle of soda! Same goes for ones you find at fast food restaurants. Most pre-made smoothies don’t use the whole fruit –only juice- so you are missing out on all the fiber and nutrients fruit has to offer. While some of the sugars in pre-made smoothies may actually be natural fruit sugars often they add sweeteners and high fructose corn syrup making it a horrifying calorie bomb.

Less frightening option: Make your own smoothie by using whole fruits, yes with the skin, to get all of the fiber, vitamins, antioxidants, and enzymes. Add some low fat yogurt and you have a great treat for you and any of your little monsters.

No picnic basket is complete without tasty sandwiches. They are easy to prepare, carry, and share. But how do you build a sandwich that won’t pack on the pounds? The key to a healthy sandwich is to have a good balance of all the food groups. Including the right carbohydrate, protein, dairy, fruits (yes fruits!) and veggie choices in your sandwich will keep you full and prevent spiked in your blood sugar. Let’s breakdown the building blocks of a wholesome sammie.

Breads

The foundation of a good sandwich is its bread. Choosing whole wheat bread over white won’t save any calories but is definitely the healthier choice thanks to an additional 3 grams fiber (varies among brands) and extra 1 gram of protein. Not to mention all the vitamin and minerals that comes with hearty whole grains. Choosing half of a wheat pita bread or a light sandwich wrap/tortilla can also save a few calories depending on the brand and help you rack up fiber and protein compared to plain white bread. Always look for whole wheat or whole grain as the first ingredient.

Meats/Protein

No matter what you choose for the core of your sandwich, steer clear of fatty cuts of meat that usually tend to be higher in sodium like roast beef, bacon, and salami. Switch to leaner varieties like chicken, turkey, ham, lean roast beef, tuna, or turkey bacon. Opting for last nights roasted chicken breast over traditional cold cuts like ham, salami, and bologna will save you 20 calories, 4 grams of fat, and 200mg of sodium per ounce.

Going vegetarian on your picnic? No problem! Eggs are excellent sources of protein in an egg salad sandwich. Swapping out one egg white for one ounce of roast beef and save about 20 calories and 100mg of sodium. Peanut butter and jelly is another classic meat-free option. Be sure to pick sugar free jelly to save 35 calories while keeping sugar spikes at bay and a natural peanut butter to avoid any hydrogenated oils and added sugars.

Cheese

Whether you’re going for an all cheese sandwich or adding a slice to your sammie, cheese can add lots of calories and fat before you know it. An average 1oz slice of a full fat version is about 100 calorie. Picking provolone or swiss instead of cheddar will save you just about 10 calories and about 1gram of fat per slice. Choosing part skim or lower fat varieties of your favorite cheese is your best bet at keeping your calories and saturated fat in check. For example picking reduced fat cheddar saves you 30 calories per slice and a whopping 5 grams of fat compared to the regular variety.

Fillings

Fruits and veggies are the best way to “bulk” up your picnic sandwich. Loading up on these adds fiber, vitamins, minerals and even antioxidants to your meal. While there are no bad fruits or vegetables, shoot for vibrant colors for more nutrients like bright green spinach over pale boring lettuce for four times the vitamin K and folate. If adding cooked vegetables try grilling instead of cooking them in oil to save calories. Watch out for avocado however, one serving, 1/8 of an avocado, has about 50 more calories than other servings of veggies.

If you’re thinking, fruits in sandwich?! Fruits can add a nice crunch and flavor to your lunch. Swapping out one slice of cheese for a half a small apple or pear cut into slices saves 60 calories! Try using strawberries instead of jam in a PB&J or adding grapes to a tuna salad sandwich.

Condiments

If life isn’t complete without a little mayo, opt for a light version to save 60 calories per tablespoon and 7 grams of fat. If you’re looking for a little kick choosing mustard over mayonnaise will save you 80 calories per tablespoon and almost 10 grams of fat! Using salsa adds a nice kick without the calories too. If you love BBQ sauce they taste even better in a sandwich just be sure pick one with less sugar or that is sugar free.

Making chicken or egg salad for sandwich? Use half the amount of mayo you would use and add mustard instead. An even better option is to use a little greek yogurt or hummus for mouthwatering flavor and added protein to keep you fuller longer.

Take a look at your sandwich swaps below. Happy healthy sandwich building!

Sources:

Image: http://resources2.news.com.au/images/2013/01/23/1226559/015622-sandwich.jpg

Summer is here and so is the season of picnics, pool parties, and barbeques! While enjoying the outdoors with friends and family allows for spending quality time together, it also means cooking lots of tasty dishes to be shared. Unfortunately these events can be bacteria’s dream come true. 1 in 6 Americans suffer from food poisoning each year. In the summer months, those numbers escalate.

Have a food safe summer by remembering these four basic food safety rules. You’ll keep your friends and family safe, from the food prep down to bringing home delicious leftovers.

4 FOOD SAFETY RULES YOU SHOULD KNOW

Rule #1: Clean

• Food safety starts with the at home preparation and that means freshly washed hands and a clean kitchen. Wash all surfaces, utensils, and cutting boards with warm soapy water for at least 20 seconds. This includes before each use of your grill too!
• Wash all fruits and veggies under running water before you peel, cut, or cook them.
• Have clean utensils for everyone to eat with and to serve the food at your summer of fun destination.
• Keep hand sanitizer and towelettes handy for everyone at your outdoor festivity and paper towels (not a rag to hoard bacteria) for the grill master.

Rule #2: Separate

• Prevent any cross-contamination by keeping ready-to-eat foods or already prepared dishes separate from any that still need to be cooked while traveling.       Separate by keeping each individually wrapped and packed in different larger bags or containers to prevent any spills.
• Designate plates and utensils that will be used for raw food and keep those from touching any cooked foods.

Rule #3: Cook

• Completely thaw meat before cooking to ensure even cooking. Use the fridge for a slower method or the microwave if it will be cooked immediately.
• If using a marinade prior to grilling, do so in the fridge for up to two days for flavorful and tender meats.
• Cooking outside can be a treat for all, as long as you have the right tool. Keeping a food thermometer on deck is the only real way of knowing your food has been properly cooked the whole way through. Not even the good ole visual method will do. Cook beef and sausage to 160 degrees and chicken and turkey to 165 degrees. Hold those temps for 3 minutes and measure in the thickest part of the meat.

Rule #4: Chill

If you cooked at home and packed your dishes, be sure to chill foods right after cooking- this prevents foods from mingling around the danger zones.

• Transport food directly from the fridge to the cooler just before heading out for summer fun. Once there, keep any meats chilled until it’s grilling time.
• You’ll want to keep your dishes in a shady area and set your timer. Food shouldn’t sit out for more than two hours when outdoors and anything that needs to be kept refrigerated should be kept cold in an insulated cooler with ice packets. In this warmer weather, higher than 90 degrees, food shouldn’t sit out for longer than one hour. Keep an extra close eye on anything made with mayo or dairy.
• While you want to keep your cold foods cold, you want to keep your hot foods hot – preferably near the grill.
• Pack up leftovers in shallow containers and refrigerate as soon as possible.

For more information check out foodsafety.gov and homefoodsafety.gov. Happy barbequing and picnicking!