Do you have plans to slim down this year? You might want to take a look at the seemingly “healthy” foods you’re consuming.
Some of our favorite “healthy” foods have turned out to be total fat traps.
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This includes granola, soups, and even diet staples: salads.
So what mistakes are you making about your diet?
We spoke to two experts who shared their tips on what to avoid and what to enjoy…
salad
Salad is slimming, right?
“Salads are really nutritious and a great way to increase your plant intake. But not all salads are created equal,” says registered dietitian and author of Forking Wellness. Sophie Bertrand says.
Dressings can pack not only calories, but additional saturated fat and extra salt.
Creamy Caesar salad dressings, like ranch-based dressings, are packed with calories and fat, according to Rob Hobson, head of nutrition at HealthSpan Elite.
he said:
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“Try adding some vinegar or lemon juice to the olive oil.”
The crunchy, crunchy croutons are delicious, but they are essentially cubes of fried bread.
Skip these and instead toast a half pitta for a crunch.
Not sure what to look for when shopping for salads? Or what do you include when creating your own?
For a balanced, hearty salad (you don’t want to reach for a tin of biscuits after 30 minutes), include protein sources (beans, cheese, nuts, chicken, etc.), essential fats, avocado or olive oil, brown rice, and quinoa. Whole grain carbohydrates such as whole grain pasta.
“You often see bowls of leaves, but they don’t cheer or satisfy,” says Sophie.
She adds that some ready-made salads may also contain extra bacon, which is a fairly fatty piece of meat.
Can’t turn down the crispy bacon? Manage your portion and avoid this every time.
Granola
Crunchy granola, popular for breakfast, is full of deliciousness. Dried fruit, oats, honey… what’s so bad?
The truth is that most granola is high in sugar – from binding ingredients (such as honey) and sugary dried fruit.
Nuts used in granola also contain a lot of fat, and often a portion of granola contains a significant amount of nuts. That’s a fair amount of fat.
It’s also worth noting that the granola portions tend to be around 30g, which is considerably less than the portion you pour yourself.
Check the ingredient list for packet granola. If one of the first ingredients is sugar, Sophie explains, this means the product is mostly made of sugar.
The word “sugar” may not always be so obvious. Instead, other types of sugar, such as honey, may be listed. Or even maple syrup.
But don’t assume maple syrup is a healthier alternative.
“People often think that ingredients such as coconut sugar and maple syrup are ‘healthier’ alternatives to sugar.
“But really, sugar is sugar, and things like honey and maple syrup are metabolized in the same way,” says Sophie.
Sophie suggests blending homemade oats and mixed nuts at home and enjoying them with Greek yogurt for a more nutritious breakfast!
It’s also worth remembering that granola tends to contain little to no protein.
Rob explains:
‘To pack a little more protein into your granola, make it with protein powder or have it in small portions with a few hard-boiled eggs.’
soup
A winter staple, soups are a great way to warm, hydrate, and pack nutrients.
However, according to Sophie, ready-made soups often contain a lot of salt.
“If it contains more than 1.5g of salt per 100g, it’s considered high salt,” she says.
Check labels before buying and opt for low-salt/low-sodium soups.
Studies have shown that not only does salt contribute to water retention (bloating), but a diet high in salt tends to lead to weight gain.
Sophie explains that ready-made soups can also be lacking in protein.
“Add beans or cheese and enjoy with nuts to help you feel fuller and energized throughout the day,” says Sophie.
Or make chicken soup (perfect for cold and flu season!) for a protein-rich dinner.
Sophie says nothing beats homemade soup. It’s super easy and a great way to pack veggies. “
Add chicken for extra protein.
Want a creamy soup that’s high in calories and fat free?
Even pureed potatoes and chickpeas can provide a creamy consistency while still packing in fiber and other nutrients.
porridge
A warm winter breakfast, homemade porridge with oats and skim milk is a delicious way to keep you full until lunch, but there are many ready-made porridges on the market today.
These are often filled with nasty things that don’t do your waistline any favors.
“Again, things like honey and maple syrup are just like regular sugar,” says Sophie.
“Porridge is usually made with oats and water or milk, but the ready-made ones may contain extra sugar, so check the ingredient list.
“You can use oats and milk or water to make a nutritious porridge on the stove and add fruit for some natural sweetness and antioxidants.”
Ready-made instant oatmeal packets can also be filled with salt and artificial colors, Rob says.
Make your own and save extra sugar and calories.
fruit juice
A 150ml serve of unsweetened fruit juice, vegetable juice or smoothie counts as 5 servings per day, but no matter how much you have, they count as 1 serving.
Except for this part, fruit juice may not be as beneficial as you think.
Rob explains that many fruit juices contain sugar.
Plus, with so much sugar in the fruit concentrated in one portion, it can lead to a spike in blood sugar and an energy crash shortly thereafter.
This energy crash may cause you to reach for more sugary foods to get your energy up again.
“Try to enjoy primarily vegetable-based juices, as they may be low in sugar,” he says.
Another pitfall of fruit juices is the lack of fiber found in whole fruits and vegetables.
This fiber is necessary for healthy digestion and is said to help maintain a healthy weight.
“Juices can be enjoyed as part of a balanced diet, but what they lack is fiber.
“Dietary fiber actually slows down the release of sugars,” says Sophie, who recommends opting for whole fruits when possible.
protein bar
A bar filled with protein. It should be fine, right? necessarily.
According to Robb, protein bars are high in sugar and trans fats, which can detract from the benefits they provide.
“Protein bars are convenient, but you’re far better off getting your protein from things like lean meat, eggs, fish, and tofu.
Additionally, protein bars often don’t contain that much protein, and other ingredients found in these bars can cause digestive issues in many people.
If you’re on the move and can only grab a packaged bar to hold out until your next meal, check ingredients and look for bars with less than 2g of sugar.
Also, the shorter the ingredient list, the better.
Need a protein bar that’s less disruptive to your diet?
Try Healthspan Elite HiLo bars (£24.99 for 12) or Misfits Protein bars (£1.83 per bar).
