Nutritionist: Watch out for junk ‘health foods’ in your diet – Vero News

Not everything labeled as “healthy” is actually good for you. Behind the attractive packaging and persuasive messages, the nutritional value of many foods can be far from what you would expect.

“Companies pour resources into research, development and marketing long before the product hits the shelves,” explained nutritionist Nicole Capp Holbrook. “The more ideas they generate, the higher the demand, and the more people are attracted to their products. But at the end of the day, their goal is profit, which sometimes comes at the risk of our lives.”

Holbrook highlights a number of popular “health foods” that may not be as good as they seem, pulling back the veil to reveal their true content.

Alkaline water – Touted as a miracle drink that “can change the pH balance of the body, making it less acidic and alkaline,” according to Verywellhealth.com. “In doing so, it is thought to do everything from reducing acid reflux and promoting weight loss to treating liver disease and preventing cancer.” But it is water with a PH greater than seven.

Research shows that it can only change the PH of your urine and not your blood so it will not protect you from cancer or other diseases.

Granola and granola bars – These commonly used snacks are considered high protein, heart-healthy foods but because granola is high in carbohydrates any energy the power will be short-lived, with rapid highs followed by lows. As with other cereals, one bar often contains more sugar than you should eat in a day.

Cold Grains – There are some really good, healthy grains out there, but the most popular types are often loaded with sugar, sodium, and processed flour, and they’re low in fiber. much or protein.

Instant Oatmeal – While traditional whole grain oatmeal has many health benefits for your heart, instant oatmeal is loaded with sugar and high in fiber. and subtle nutrients. Instead, make whole grain oatmeal and flavor it with cinnamon or fruit.

Sweetened yogurt – Although marketed as a great source of calcium and protein and a natural probiotic, sweetened yogurts are full of sugar and contain very little protein. Choose high-protein, low-sugar yogurt with about 19 grams of protein and less than 5 grams of sugar.

Smoothies – Pay attention to portion sizes because they can contain more than 1,000 calories if they are two or three cups of liquid. Increase your intake of vegetables and fruits for fiber but balance it with some protein or healthy fat, so it’s not a carb source.

Acai Bowls – These “superfoods” are marketed as high in antioxidants that are good for weight loss but these bowls can often be high in calories. Many have peanut butter and coconut and added sugar. Look for sugar-free varieties and read labels for added sugar.

Sports drinks – Although they may contain a lot of electrolytes and can revive you on a sweltering day, many are high in sugar, which will cause inflammation in the body. Use plain water and add electrolyte powder to rehydrate.

Protein foods – Usually contain very little protein and a lot of carbohydrates and sugar. Read the label for fiber and fat information as well.

Gluten-free products – These common products are used a lot, and they lose a lot of fiber, vitamins and minerals. They can have a sugar overload too. No gluten is good if you have celiac disease, or you are sensitive to gluten but it is not really healthy.

Keto – Keto products can be highly processed and filled with ingredients we don’t want or need. While they provide the necessary carbs, saturated fat may interfere with your weight loss goals.

Holbrook says there are three main foods to include in your diet.

“Soluble fiber keeps your body full and satisfied for longer,” he explained. “It also lowers blood sugar, aids digestion, and helps lower your cholesterol. Some of the best sources of fiber are oatmeal, quinoa, green leafy vegetables, whole wheat products, nuts, apples and blueberries.”

Holbrook revealed that children and adults need 25 to 35 grams of fiber per day, but the average person consumes only 15 grams of fiber per day.

“Thirty percent of our diet should come from lean protein,” he continued. “The USDA defines lean protein as having less than 10 grams of total fat, or less than 4.5 grams of saturated fat per serving size. Lean protein can increase muscle mass, keep you It is full and promotes weight loss. It also balances the glucose levels in your body. Skinless chicken, cottage cheese, beans and fish are reliable sources of lean protein fat.” Beef and pork can also be good sources.

“The top three foods are produce,” she added. “Produce can be fresh, frozen or canned. Fresh fruits and vegetables are always great for snacks when on the go. Frozen and canned vegetables are perfect for busy days when there’s not enough time to cook. Two things to watch out for with frozen and canned vegetables are sodium and sugar.

He advised: “Watch what you eat. “Increasing whole foods is the first step.

The plate method is a good idea to ensure you are getting all the macronutrients. Ideally you should have a quarter plate of protein, a quarter plate of starch and half a plate of vegetables, with a little olive oil or other fat on the side.

“Balance all meals and snacks you eat with protein, carbohydrates and fat. They all work together to keep you satisfied. And reduce the sugar you eat every day. Women should eat only 25 grams of sugar per day and men 36 g. It is about six spoons for women and nine for men. The average person eats 46 tablespoons a day.”

In a food economy driven by profit-driven businesses, it’s up to the consumer to read labels and do the necessary research to ensure that supposedly healthy foods live up to their billing.

Nutrition labels will tell you the number of servings in the package and the serving size. The nutrition label information listed, including the number of calories, refers to the serving size. Look for low amounts of saturated fat, sodium and added sugar, and high fiber, vitamin D, calcium, iron and potassium. Total sugars include naturally occurring sugars, then add sugars below. Finally, the daily value shows from the whole day, the percentage of the daily value for each nutrient in the food supply, and how much of the nutrient is given in the food supplement of everyday life. Five percent or less is low and 20 percent is high, so in that 5 to 20 range is a good place to be.

Nicole Capp Holbrook is a nutrition coach at Treasure Coast Fitness and Nutrition who advocates a holistic, practice-based approach to health management that includes proper nutrition and addressing stress, sleep, mood, stress management exercise and lifestyle support. For a consultation, call Treasure Coast Fitness and Nutrition at 772-677-9548.