Foods You Thought Were Healthy -- But Aren't!

Here's an article packed full do's and don'ts of healthy eating. I left the link at the end of the post.

Foods You Thought Were Healthy -- But Aren't!

By Sara Broek; Reviewed by Hope S. Warshaw, R.D., CDE, BC-ADM, 2011


Choosing healthy foods is top of mind every day. But what if the foods you've been eating are less healthy than you think? Diabetic Living uncovers why these foods might sabotage your diabetes eating plan and offers healthier alternatives.

Foods You Thought Were Healthy
Some foods are obvious healthy choices -- fresh blueberries, leafy spinach, grilled chicken. But some foods have a "healthy" halo even though they may be high in calories, fat, or carbohydrate.

The following 10 "healthy foods" aren't as nutritious as you might think, so Diabetic Living helps you find ways to make over these foods with delicious, taste-tested, and dietitian-approved recipes you can make at home.

The same smart-eating guidelines apply to eating healthy foods as to any other food: Control your portions, read the nutrition information if it has a nutrition facts label, and choose light or low-fat toppings. Being aware of what you eat is always a good choice.



Calorie-Packed Sandwiches
As a classic lunch favorite, a sandwich can be a healthy option. But just putting the fixings between two slices of whole grain bread does not make a good-for-you meal. What you put in the middle also matters. Bacon, mayonnaise, ranch dressing, and full-fat cheese can add hefty amounts of fat and calories. A 6-inch tuna salad sandwich from Subway, for example, has 530 calories, 30 grams of fat (6 grams of saturated fat), and 46 grams of carb. And that's before you add cheese or any other toppings!

Sodium content is also important to watch in deli meats, such as pastrami, and many cheeses, especially if you have high blood pressure.



Make It a Healthy Sandwich
Choosing a sandwich with lots of nonstarchy vegetables, which are very low in carbohydrate, can reduce the amount of calories you eat yet help fill you up. Also, by topping a sandwich with veggies instead of extra meat and cheese, you'll lower the sodium count.

Tips for a Healthy Sandwich:

Look for low-fat cheeses, but be aware of higher sodium content in some reduced-fat varieties.
Opt for low-sodium deli meats such as reduced-sodium turkey breast, or use leftover cooked chicken or turkey you've prepared from scratch with minimal salt.
Limit the number of slices of meat and/or cheese you use.
Add nonstarchy vegetables, such as cucumber slices, shredded carrot, lettuce, and tomato slices.
Make sandwiches on whole wheat, rye, or other whole grain breads or rolls. Limit white breads and rolls, which contain no fiber. Limit breads that have a higher fat content, such as croissants, scones, and biscuits.
Opt for low-fat condiments such as mustard, low-fat salad dressing, low-fat mayonnaise, and vinegar....


Click the link below to continue reading


http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-you-thought-were-healthy-but-arent/?sssdmh=dm17.680568&esrc=nwdlo072313