Are healthy foods really healthy? : Rooftop Views

Rooftop Views

Are healthy foods really healthy?

With much ado over the rising rates of obesity within our country, restaurants and food companies have responded with oodles of dishes and products that promise a healthier choice. What you should know is that not all of them are as good for you as they seem.

1. Turkey Burgers
It sounds like a great idea for cutting the fat, calories and cholesterol, while still enjoying the deliciousness of a restaurant burger. After all, turkey meat is lean.

While the latter sentiment is mostly true, you may not realize that a lot of restaurants use only dark meat turkey for their patties. This type of ground turkey can actually have more fat, calories, and cholesterol than a lean cut of beef, such as sirloin. Add any cheese and mayonnaise to that burger, and those numbers increase even more.

If a healthy and lean turkey burger is something you crave make sure that it is made primarily of ground breast meat. Leave off the cheese, ask for extra lettuce and tomato, and make sure it's served on a whole grain bun. Don't forget to substitute mustard for any mayo or mayonnaise-based dressing.

2. Wrap Sandwiches
They're everywhere you look and many are quite tempting. But, before you go ordering a wrap sandwich there are a few things you should know.

While it may be inconspicuous, the main issue is the wrap itself. Many restaurants use a flatbread product that is nothing more than an oversized tortilla filled with modified food starch and fat. Another problem with many of these flatbreads is that the overall surface space is huge. Greater surface space means that many wrapped sandwiches contain more mayo and fillings than a sandwich.

Opt instead for a regular-sized sandwich served on whole grain bread. Once again, fill it with lean meats and fresh vegetables, giving it the nutritional density to satisfy your appetite without adding fat or large amounts of cholesterol to your meal. In terms of condiments, mustard is generally low-calorie and fat free, making it a healthy choice. While the addition of olive oil and vinegar will include some healthy fat grams, a few sprinkles will go far in the way of flavor.

3. Reduced Fat or Fat Free Salad Dressing
Reduced fat or fat free salad dressing sounds like a fantastic idea. The truth is that these types of products generally substitute the fat with loads of sugar and artificial flavorings.

A far better choice is to lightly dress your salads with olive oil and either vinegar or lemon juice. The natural flavors of the fresh salad ingredients will come to life, as opposed to being masked by a cloyingly sweet dressing. Several studies have also shown that olive oil not only aids in digestion, but also the body's absorption of nutrients within raw vegetables.

4. Fruit Smoothies
The poster child for a healthy way to start your day has a lot of potential problems. To start, many smoothies are made with either ice cream or sherbet. It doesn't take a nutritionist to figure out that their inclusion will increase the calorie count of your "healthy" smoothie. It's important to remember that using ice cream will also increase the fat content.

Another issue is that some fruit smoothies include juices and flavored syrups made with high fructose corn syrup, which do nothing but add even more calories. Don't forget to consider the size of the smoothies you are consuming, as many can range upward of 24-ounces. Factor everything together and what you are left with is the perfect storm for a high-calorie beverage.

For a more figure friendly smoothie, make sure that it is made from 100 percent fruit. If a creamier or thinner texture is desired, non-fat plain yogurt and or skim milk are much healthier alternatives than ice cream, sherbet or concentrated fruit juice. Lastly, try to stick to servings that are no larger than 12-ounces.

5. Yogurt (fruit at the bottom)
Yogurt can be a very healthy snack, but diligent label reading is required. While there are many types to choose from, one that needs special attention is yogurt labeled as "fruit at the bottom". Many of these yogurt cups contain enough high fructose corn syrup to boost their sugar levels to that of a can of soda.

Choose instead to buy low-fat or fat-free plain yogurt and a basket of fresh berries. Mix them together and you'll cut the sugar and calories by half. You'll not only receive the healthy qualities of the yogurt, but also some powerful antioxidants provided by the fresh berries.

6. Granola
Granola can be a great source of fiber, but many types contain large amounts of fat and sugar. Once again, it's important to read your labels. A brand of high fiber cereal that we especially like is Kashi™. Offering a variety of options, Kashi™ cereals do a great job of providing fiber, protein and Omega-3 fatty acids, while keeping their fat and sugar levels quite low. They're also pretty darn delicious.

7. Bagels
Who doesn't love starting their day with a toasted bagel smeared with cream cheese? What you may not love – it's a breakfast consisting mainly of high-glycemic carbohydrates and fat. Most bagels are made with bleached enriched flour and cream cheese is a high fat product that most of us apply far more of than the suggested serving. The end result is a highly caloric meal that leaves you wanting even more.

A better choice here is a breakfast sandwich consisting of scrambled egg whites, whole grain bread and sliced fresh tomatoes. It's far more satisfying, as well as nutrient dense.

8. Dried Fruit
As of late, this has become a very popular snack food with new products rapidly appearing on grocery store shelves. But, there are a couple of problems with many of them.

For starters, the process of dehydration leaches out much of the fruit's volume. This allows for mass consumption of this delicious treat. The second issue has to do with the sugar that many companies add to these products. Put them together and the result is a potential for consuming a tremendous amount of sugar.

If a sweet, fruity snack is something you crave, we suggest enjoying a seasonal fresh piece of fruit. There's far more volume to fill you up without adding nearly the amount of sugar to your diet.

9. Energy Drinks, Vitamin Drinks, and Sports Drinks
There are all sorts of problems with many of these products. First on the list is the amount of sugar most of them contain. In addition, they are an overpriced way to deliver trace amounts of nutrients to your body.

In the case of energy drinks, you must be extremely careful. Most nutritionists would agree that consumption of these beverages is hardly the way to either hydrate your body, or provide you with energy. Drinking water and eating a healthy balanced diet do a much better job. The type of energy these drinks provide will most always lead to a quick crash.

If plain drinking water seems a little too boring, feel free to add sliced citrus fruits such as lemon, lime, and orange, along with sliced cucumber to a pitcher of filtered water. It's a tasty, nutritious and calorie conscious way to quench your thirst.

10. White Rice
While it may not be the worst choice you could make, white rice is hardly the best. Having been stripped of its nutritious and fiber-filled hull, it fills you up far less quickly than brown rice. You should know that all grains carry carbs, but it's the carbohydrates that come from refined grains that wreak the most havoc on your blood sugar level.

Let's understand that we're not saying you should completely give up eating anything. Our only goal is to speak honestly about some of the foods touted as being a healthier choice. What's important is that you concentrate on eating a well-balanced, low-calorie and low-fat diet consisting primarily of whole foods. Doing so will not only keep you trim, it'll satisfy your appetite in a much healthier way. It'll also allow for an occasional guilt-free splurge.