People are becoming increasingly aware of the importance of eating a healthy diet. Marketers are aware of this and promote foods that appear to be healthy -- but that might simply be junk food in disguise. To make an informed choice about the foods you eat, always read the list of ingredients and the information on the nutrition label.
Smoothies are Good for You
While many smoothies are indeed healthy, the majority of these creamy drinks that you purchase commercially are loaded with refined sugar, fat and calories. For example, a 16 oz. Aloha Pineapple smoothie from Jamba Juice has 290 calories and 63 g of sugar. The "Power" size of this drink has 550 calories and 123 g of sugar. The vitamin C that this smoothie provides does not balance out the damage done to your body from eating this much refined sugar. Smoothie King's drinks offer a similar nutritional profile, as a 20 oz. Peanut Power Plus Grape smoothie has 729 calories, 22 g of fat and 107 g of sugar.
For healthy smoothies, rely on your own blender. Blend skim milk, frozen fruit and stevia for a fat-free, vitamin-packed treat with no refined sugar.
Natural Means Healthful
Food manufacturers often make liberal use of the word "natural" to promote their products -- seeking to convince consumers that foods bearing this label are healthy. According to the Oxford Dictionary, the definition of "natural" is "existing in or caused by nature; not made or caused by humankind." Many of nature's creations are unwelcome additions to foods. Botulism is just one example of something that is natural but not healthy. Of course, food manufacturers don't go that far, but the guidelines are nevertheless quite flexible.
According to an April 2011 USDA fact sheet, "natural" means that a product contains "no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product." This means that unhealthy ingredients such as refined sugar are often included in foods labeled as "natural," as are refined flours and other ingredients that you may not wish to be a part of your healthy diet. Your best bet is to read food labels before making a decision to purchase a specific food.
Low-Fat Foods Are Best
While it is true that fat has more calories per gram than carbohydrates or protein, it is not true that foods that are very low in fat are necessarily better for you or that they will help you to lose weight. While low-fat dairy products, fruits, vegetables, whole grains and lean meats are healthy foods, processed foods are another story. Many processed foods that are labeled "low-fat" or "fat-free" add excessive amounts of sugar to create a more desirable flavor and texture. These foods also can be high in sodium and usually are comprised primarily of refined carbohydrates, which can cause unhealthy blood sugar fluctuations.
Organic Food Is Healthy
Like the term "natural," the word "organic" is used extensively in food marketing. According to the United States Department of Agriculture, organic food is "produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; or ionizing radiation." While this method of food production is preferable to many consumers, it does not guarantee the nutritiousness of the food carrying the organic label. Almost all health food stores have aisles devoted to organic cookies, cakes, chips, processed cereals and other foods that should be eaten only in moderation. The healthiest option you can choose is often the least processed food -- organic or not.
References
- Jamba Juice: Nutritional Facts (Classic Smoothies)
- Smoothie King: Nutritional Information for 20 oz. Size
- Oxford Dictionaries: Natural (nat·u·ral)
- United States Department of Agriculture; Food and Poultry Labeling Terms; April 2011
- United States Department of Agriculture; National Organic Program; June 2010
Member Comments