You might be surprised to learn that some of the foods you think are healthy really aren’t as stellar as they seem. Foods that are marketed as better choices are often loaded with sodium (salt), artificial ingredients, sweeteners, and preservatives to compensate for reduced calories or fat. As a result, they are often no better for you than the original foods you are avoiding in an attempt to eat healthier.
The good news is with a few simple swaps, or by making your own versions at home (I’ve included easy recipes, below), these questionable food choices can actually become healthier options you’ll feel good about eating and serving to your family.
Low-Fat Salad Dressing
Salads are a tasty and versatile way to add greens and other colorful produce to your diet, as long as you don’t pile them with less healthy toppings. You may reach for low-fat salad dressing to reduce calories, but in doing so, can actually make a less-than-healthy choice.
Many of the nutrients in salads are better absorbed with healthy fats. Extra virgin olive oil is a healthy fat that’s good for your heart and contains antioxidants and anti-inflammatory compounds. In contrast, many bottled, store-bought salad dressings are typically made with other oils that don't compare to olive oil. These bottled dressings are often made with stabilizers, preservatives, corn syrup and other unwholesome ingredients.
Rather than a switch to full-fat bottled dressing, try preparing your own vinaigrette with olive oil as the base. Vinaigrettes are simpler than you’d imagine and can be whisked together in minutes. This recipe for Mason Jar Salad with Greek Dressing includes instructions for a homemade vinaigrette you’ll want to make repeatedly. For variety, swap the red wine vinegar with balsamic, or add a drizzle of honey, crushed raspberries, or fresh herbs.
Protein Bars
In theory, protein bars are a great grab-and-go light meal or snack. In reality, many contain unhealthy ingredients like artificial colors or sweeteners, high fructose corn syrup, trans fats, palm or kernel oil, or sugar alcohols (sorbitol, xylitol and others ending in -ol) that can cause gas and bloating. Store-bought protein bars may also be high in sodium and other added sugars, and low in fiber.
Be sure to read the nutritional labels carefully before choosing a bar. Look for at least 3 grams of fiber and less than 3 grams of saturated fat per serving. Even better, make your own protein snacks at home with this dietitian-approved recipe for Peanut Butter Oatmeal Raisin Bites.
Veggie Chips
Swapping potato chips for veggie chips may seem like a healthy idea, but the amount of nutrients from vegetables (which are often powdered forms) is usually minimal. Typically, these snacks are loaded with sodium and fat. Many veggie chips include potato starch as a main ingredient, making them not too different from potato chips. If you do buy veggie chips, choose baked varieties versus fried, and look for vegetables listed among the first two ingredients.
For a crunchy snack with less sodium and oil and more fiber, try making your own Roasted Brussels Sprouts Chips. They are tasty, low in calories, and high in nutritional value.
Meatless Burgers
There are plenty of reasons to reduce your consumption of meat, from health benefits to environmental issues. New brands of plant-based burgers have expanded our options for going meatless, which is great news. The caveat is, among the variety of veggie burgers on the market, many are loaded with salt, saturated fat, and preservatives, making them less of a smart choice and more of an unhealthy one.
Look for brands made from beans, lentils, nuts, seeds, and whole grains like brown rice and quinoa, which are high in protein and fiber. For a homemade treat, this delicious recipe for Sweet Potato and Black Bean Veggie Burgers is high in fiber and protein and can easily be made gluten-free.
Tilapia
Fish is a staple in any healthy diet, so it may surprise you to know that tilapia, an inexpensive, mild fish available in most grocery stores, is considered a controversial choice. Most of the tilapia sold in the U.S. is farmed. Reports on how tilapia is farmed in China are concerning, from the chemicals involved to the use of feces as fish food.
Nutritionally, tilapia contains a fatty acid profile that may contribute to inflammation in the body. Omega-3 fatty acids are healthy fats that reduce inflammation and blood triglycerides, which can lower your risk for heart disease. On the other hand, omega-6 fatty acids can increase inflammation if eaten in excess. The ratio of omega-6 to omega-3 fatty acids in foods should ideally be balanced. Yet, tilapia contains significantly more omega-6 fatty acids than omega-3s, tipping the balance from ideal.
If you occasionally eat tilapia, look for fish sourced from the U.S., Canada, the Netherlands, Ecuador, or Peru. Better yet, choose another fish variety, such as salmon, trout, albacore tuna, sardines, or herring, which are high in omega-3 fatty acids. Here is a simple, delicious recipe for Honey Glazed Salmon with Basil you can try at home.
The key to eating healthy is to select a balanced variety of foods in a less processed form. Remember: no one food can make or break your diet.