healthy eating

Click here to load reader

Download Healthy Eating

Post on 13-Nov-2014



Health & Medicine

0 download

Embed Size (px)




  • 1. Discover More Food Secrets

2. 10 Name Brand Nightmares 3. Marie Callenders Chicken Pot Pie Artery CrustMarie Callenders ChickenPot Pie has only 520 calories, 11grams of saturated fat, and 800 mg of sodium. But lookagain. Those numbers are for only half a pie! Eat the entirepie, as most people probably do, and youre talking 1,040calories, 22 grams of saturated fat (more than a daysworth), and 1,600 mg of sodium (an entire days worth). 4. Olive GardensTriple BypassTour of Italy Cant decide what to pick from a restaurant men? No worries. Now you can order not just one entre, but twoor threeall at once. Olive Gardens Tour of Italy Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettuccine Alfredo comes with 1,450 calories, 33 grams of saturated fat, and 3,830 mgs of sodium. Add a breadstick (150 calories and 400 mg of sodium) and a plate of Garden-Fresh Salad with dressing (350 calories and 1,930 mg of sodium) and youll consume almost 2,000 calories (an entire days worth) and 6,160 mg of sodium (4 days worth) in a single meal! 5. Campbells SoupSalts On!An average cup of CampbellsCondensed soup has 60 mg of sodium. But most people eatthe whole can of soup, which contains 1,900 mg of sodium more than most adults should consume in an entire day! Lookfor Campbells Health Request, Progresso Reduced Sodium,and Healthy Choice soups with sodium in the 400s (still a lot ifyou eat the whole can). 6. ChipotleTortilla TerrorChicken BurritoInterested in a Chipotle ChickenBurrito (tortilla, rice, pintobeans, chees, chicken, sourcream, and salsa)? Think of its970 calories and 18 grams ofsaturated fat, as three 6-inchSubway BLT Classic Subs!!Skipping the cheese or sourcream cuts the saturated fat to 6grams, but you still end up with750 calories and more than adays worth of sodium. Yikes! 7. The CheesecakeFactory Factory RejectPeople dont expect light dessertsat the Cheesecake factory. But theChocolate Tower Truffle Cake kicks things up a notch. If it werentserved on its side, this one would stand over six inches tall. Andupright or not, the slab of cake still weighs in at three-quarters ofa pound. What do you get for all that heft? Just 1,760 calories an2 days worth of saturated fat (50 grams), mostly fromchocolate, sugar, cream, white flour, and butter. 8. Pillsbury Grands!CinnabonBurial GrandsCinnamon RollsNo one thinks of cinnamon rolls ashealth food. But each PillsburyGrands! Cinnabon Cinnamon Rollwith Icing has 310 calories and 2grams of saturated fat plus 2 grams of trans fat (more than a daysworth) and 5 teaspoons of sugar.Companies are dumping theirpartially hydrogenated oils left andright, yet Pillsbury still makes mostof its rolls and biscuits with the stuff. 9. Land O Lakes MargarineTransgressionExcellent source of ALA Omega 3,declares the Land O Lakes margarinebox. Who knew that Land O Lakes stick margarine was so heart healthy? Itisnt. Each tablespoon of the spread has 2 grams of trans fat (more thanan entire days limit) and 2 grams of saturated fat. And beware of othertrans-filled sticks by Blue Bonnet, Parkay, Country Crock and Fleischmanns.At least those brands dont imply that a bit of ALA outweighs the harmcaused by the margarines trans and saturated fat. Shopping tip: Look fortub margarines most have little or no trans fat. 10. Starbucks VentiWhite ChocolateStarbucks on SteroidsMocha The Starbucks Venti (20 oz) WhiteChocolate Mocha with 2% milk andwhipped cream is more than a mere cupof coffee. Its worse than a McDonaldsQuarter Pounder with Cheese. Fewpeople have room in their diets for the580 calories and 15 grams of saturatedfat that this hefty beverage supplies. Butyou can lose 130 calories and almosttwo-thirds of the bad fat if you order itwith nonfat milk and no whipped cream. 11. Haagen-DazsIce CreamExtreme Ice CreamAn average half-cup serving ofHaagen-Dazs ice cream squeezes half-a-days saturatedfat and a third-of-a-days cholesterol into your arterywalls and makes nearly a 300-calorie down-payment onyour nest set of fat cells if you can stop at a petitehalf-cup! 12. Cold StoneCreamerysOh Fudge! Stone Cold Cold Stone Creamerys Oh Fudge! Shake (chocolate ice cream, milk, and fudge syrup) starts at 1,250 calories for the Like It (16 oz) size. Thats more than a large (32 oz) McDonalds McCafe Chocolate Triple Thick Shake. The Love It (20 oz) has 1,660 calories and the Gotta Have It (24 oz) reaches 1,920 calories (just about an entire days worth). And 69 grams of saturated fat (3 days worth). Thats the saturated fat content of two 16-oz T-bone steaks plus a buttered baked potato, all blended into a handy 24 oz cup. 13. Far better alternatives areavailable to you 14. 10 Super Foods For Better Health! 15. Sweet PotatoesA Nutritional All-Starone of the bestvegetables you can eat.Theyre loaded withcarotenoids, vitamin C, potassium, and fiber.Bake and then mix in some unsweetenedapplesauce or crushed pineapple for extramoisture and sweetness. 16. MangoesJust one cup of mango supplies100% of a days vitamin C, one-third of a days vitamin A, adecent dose of blood-pressure-lowering potassium, and 3 gramsof fiber. Bonus: mango is one ofthe fruits least likely to havepesticide residues. 17. Unsweetened Greek YogurtNon-fat, plain Greek yogurt has a pleasant tartnessthats a perfect foil for the natural sweetness ofberries, bananas, or your favorite breakfast cereal. Itsstrained, so even the fat-free versions are thick andcreamy. And the lost liquid means that the yogurtthats left has twice the protein of ordinary yogurt about 17 grams in 6 ounces of plain Greek yogurt. 18. BroccoliIt has lots of vitamin C,carotenoids, vitamin K,and folic acid. Steam itjust enough so that itsstill firm and add asprinkle of red pepper flakes and a spritzof lemon juice. 19. Wild SalmonThe omega-3 fats in fatty fishlike salmon can help reducethe risk of sudden-death heartattacks. And wild salmon hasless PCB contaminants thanfarmed salmon. 20. Crisp BreadsWhole-grain rye crackers, like Wasa, Kavli, and Ryvita usually called crispbreads are loaded with fiber andoften fat-free. Drizzle with a little honey and sprinklewith cinnamon to satisfy your sweet tooth. 21. Garbanzo Beans All beans are good beans. Theyre rich in protein, fiber, iron, magnesium, potassium, and zinc. But garbanzos stand outbecause theyre so versatile. Just drain, rinse,and toss a handful on your green salad; throwthem into vegetable stews, curries, and soups;mix them with brown rice, whole wheatcouscous, bulgur, or other whole grains. 22. WatermelonWatermelon is a heavyweight inthe nutrient department. Astandard serving (about 2 cups)has one-third of a days vitaminsA and C, a nice shot ofpotassium, and a healthy dose oflycopene for only 80 fat-free,salt-free calories. And whentheyre in season, watermelonsare often locally grown, whichmeans they may have a smallercarbon footprint than someother fruits. 23. Butternut SquashSteam a sliced squash or buypeeled, diced butternut squashat the supermarket thats readyto go into the oven, a stir-fry,or a soup. Its an easy way toget lots of vitamin A and C andfiber. 24. Leafy Greens Dont miss out on powerhouse greens like kale, collards, spinach,turnip greens, mustard greens, and Swiss chard. Thesestand-out leafy greens are jam-packed with vitamins A,C, and K, folate, potassium, magnesium, calcium, iron,lutein, and fiber. Serve with a splash of lemon juice orred wine vinegar. 25. Eat well, drink in moderation, and sleep sound, in these three good health abound.