Food Swaps That May Not Be So Healthy

Most people say they want to “eat healthier” but then are puzzled by all the advertisements and bogus health claims.  Some of us substitute one food for another and think we are making healthier choices.  What are some food swaps that can fool us into thinking we are eating healthier?

      1.. Granola vs. a sugary cereal – Granola can be a healthy choice if you make it yourself or choose wisely by reading the calories per serving and ingredients.  However, many granola mixes are very high in added sugars.  And watch the serving sizes.  Many times, the serving sizes for granola is a mere ¼ to ½ a cup.  Much less than the 1 cup cereal serving size.  By eating more than the ¼ to ½ cup serving of granola, you can easily eat an extra 300 calories.  Fine for an athlete in training but not so fine for a person wanting to lose or maintain their weight.  If you enjoy granola – it can be a healthy choice as most brands do provide some whole grains.  The first ingredient is often whole grain like whole grain oats, quite a healthy choice.  Just watch the serving size unless you are trying to bulk up.  Hotel breakfast bars often offer steaming cooked oatmeal with all the fixings, including granola.  I enjoy sprinkling some granola on my oatmeal.  Yes, a few extra calories but it is whole grain and it makes the oatmeal taste better.  An option for you might be Bear Naked V’nilla Almond Fit Granola.  If you only eat the ¼ cup serving, it provides 110 calories or 210 calories if you eat a ½ cup.  The sugar is less at 3 grams per ¼ cup or 7 grams per ½ cup.  But, it has the same calories as Nature Valley if you eat one cup of it at a time. 

Lower in sugar

a.       Added sugar – many food labels are now noting “added sugar” calories so read the label and see how much sugar has been added.  The granola you choose may have more sugar than a Krispy Kreme Donut.

Watch serving size and sugar grams

b.       Calories – The calories can easily add up if you aren’t careful about the serving size.  Pour yourself a cup of granola and those calories add up fast. 

Food	Calories	Sugar
Krispy Kreme Original Glazed Donut	190	10 grams
Nature Valley Oat ‘n Honey Protein Granola (1 cup)	420	24 grams
Nature Valley Oats & Dark Chocolate Protein Granola (1 cup)	420	28 grams
Bear Naked V’nilla Almond Fit Granola (1 cup)	420	14 grams

      2.  Veggie Chips Vs. Potato Chips – who doesn’t like a bag of chips with lunch or as a snack?  Many students say they eat veggie chips as they are a healthier choice.  Are they?  Vegetables are certainly good for us but what about veggie chips?  Not so fast. Most veggie chips are low on the veggies but still have the fat and salt.  And potatoes are a vegetable so technically potato chips are veggie chips.  Some veggie chips are better choices like Kale chips.  They often bake the kale leaves instead of frying them so much less fat.  Good Health Veggie Chips contain potatoes but also other dried veggies and are made with heart healthy oils, safflower or sunflower oils.  Quinoa- based chips would be another healthier option.  Try baking some veggies and make your own chips.  Or just choose some whole grain chips like Sun Chips. 

Don’t be fooled by granola or veggie chips.  Read the labels and note the serving size and calories.  Look at the ingredients to see how much sugar has been added.  When looking at chips, look for heart healthy oils like Sunflower or Safflower oil. 

Sources:  cereal, Bear Naked V’nilla Almond Fit Granola,  Added sugar, Veggie Chips, potatoes, Good Health Veggie Chips,  Sweet Potato Chips  Image sources:  Granola, Chips, Bear Naked Granola

Baked Sweet Potato Chips  (adapted from Martha Stewart) – Homemade – choose a heart-healthy oil like olive oil, safflower or sunflower oil when making these chips.  Click on the link and there is a video demonstrating how to make these tasty and easy chips. 

Slice sweet potatoes into thin slices.  Spread on a cookie sheet in a thin layer.  Cook about 10 minutes, turn over and cook about another 10 minutes.  Watch carefully as thinner chips will turn brown faster. Remove any chips done and finish cooking the rest.  In 22-25  minutes, all chips should be done.

Ingredients

                2 medium sweet potatoes, scrubbed

                1 Tablespoon oil (olive, sunflower or safflower oil)

                2 teaspoons dried Rosemary or try 1 lime cut into wedges

                ½  teaspoon sea salt  

Directions:  “Preheat oven to 400 degrees, with racks in center and lower positions.  Divide sweet potatoes between 2 rimmed baking sheets.  Drizzle with oil, toss, and spread them in a single layer on sheets.  Bake, flipping once, until centers are soft and edges are crisp, 22-25 minutes.  Sprinkle with salt, and serve with lime wedges.”  Or, try baking with some dried or fresh Rosemary for a different flavor.