Think of “junk” foods as foods that are less healthy. This doesn’t mean we should avoid them at all costs, but rather enjoy them in moderation.
1) Bran Muffins- Not all bran muffins are created equal. I’m not talking about your homemade bran muffin. I am referring to that supersized bran muffin at the coffee shop. Just because it has the word “bran” in it doesn’t mean it’s healthy. Most coffee shop or store-bought bran muffins are loaded with fat and calories due to their large size (equal to about 5 servings from the grain group!). A typical muffin is 5 ounces and contains 400-500 calories and 15 grams of fat! You’re better off making your own low-fat (and smaller) muffins at home.
2) Fruit and Vegetable Chips- You’ve seen them – gourmet potato chips made from or with fruits and vegetables. Even though they may bear the words “natural” or “organic,” they are still typically calorie-dense and salty or fried. You’re better off eating sliced apples or carrots – they are naturally low in calorie and filling!
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3) Cereal Bars- Remember the days when there were just a few cereal or granola bars? Now there is a whole wall. Almost every cereal brand has it’s own version in bar form. This doesn’t mean they’re all bad, just be sure to read the label. Some are really no better than a candy bar when it comes to sugar content and low fiber content. Look for bars made with whole grains that are low in fat and have at least 3 grams of fiber. Kashi’s line of crunchy and chewy granola bars are great!
4) Vitamin Drinks- Just because something has vitamins added to it doesn’t mean it’s healthy. Many of these beverages are also high in sugar, meaning empty calories that don’t fill you up! You’re better off sticking to water and obtaining your vitamins and minerals from real food! And, if you take a multivitamin, you are already meeting your needs. Fortification of foods is a big trend – pay attention to what’s added to your foods. If you eat a lot of fortified foods and take a multivitamin, you could be getting more than you need.
5) “Whole Grains”- “Made with whole grains,” “multi-grain,” “12-grain” … The list goes on and on! These terms, among many others, are plastered all over food products, and while they sound healthy, many are still made with mostly refined flour! Whole grains are indeed nutritious (high in fiber and nutrients) and most of your grain servings should come from whole grains. So, how do you know if you’re choosing whole grains? Turn to the ingredients – the first ingredient should read “whole wheat,” “whole grain,” “whole oat,” “oat bran,” “brown rice,” or “rolled oats.” |
