Thursday, January 5, 2012

Mistakes Even Healthy People Make: Learn How to Not be Caught in a Nutritional Conundrum

Since I am on a healthy theme this week, I wanted to include some tips for healthy cooking and eating. Some were really surprising to me. Some made me jump for joy( the fact about bacon) and others left me wanting to be more aware when cooking. Check out some of these nutritional conundrums we all get put in once in awhile. For the full list visit the Cooking Light website, where I found this information. 

 1. You stock up on fresh veggies on Sunday for your week of healthy eating.

Result: Come Thursday or Friday, nutrients have done a vanishing act.
Some nutrients begin deteriorating in a fresh fruit or vegetable as soon as it’s harvested. In a week, green beans lose 77% of their vitamin C, spinach loses 50% of its folate, and prechopped cantaloupe, mango, and strawberry pieces lose 10% to 15% of their carotenoids.

What to do: It’s less convenient, but buy fresh produce a few times a week. Also, shop smart: Ask the produce manager which veggies are freshest. And lean on locally grown, which has a shorter transit time, or frozen off-season vegetables, which are flash-frozen within hours of harvesting, sometimes right in the field. 

Who knew that? Sometimes I keep veggies for a few days before using them. I had no idea they were losing vital nutrients while they sit in my fridge. Guess I will be visiting the grocery store more often.

2. Watching your weight, you pull way back on snacking.

Result: Less weight-loss success, more hunger, fatigue
It’s a long stretch from a noontime lunch to a 7 p.m. dinner. Snacking helps manage hunger by keeping your metabolic engine running at a more constant pace. Any healthy-eating plan should allow for one or two snacks per day: something nutritious and satisfying.

What to snack on: Calcium-rich low-fat dairy foods, full-of-fiber nuts, or naturally sweet, low-calorie fruit.

I have read this in a few places. It is really important to snack ( on healthy snacks of course) throughout the day that way you do not over eat at a meal. Plus, hooray for snacking! It makes me happy.

3.You automatically swap turkey bacon for the pork kind.

Result: Not always the hefty salt and fat savings you might expect.
We’re not trying to pick on the poor old turkey here, but bacon is a prime example of why label-reading is important. Pork bacon comes in smoky, super-thick, fatty slabs but also in naturally leaner center-cut slices; the latter can contain as little as 60 calories, 1.5g sat fat, and 260mg sodium per slice.

Turkey bacon also wanders all over the nutrition map. A slice of Jennie-O’s ultra-lean version is a nutrition bargain, at 20 calories, 0g sat fat, and 120mg sodium. But others can contain the same sat fat as center-cut pork bacon—and even  more sodium.

What to do: If you like pork, choose a lean, high-flavor cut.  If you need less fat, find a lean, lower-sodium turkey product. 

YES! I may be the only person out there, but I really dislike turkey bacon. It does not have the texture of bacon and it tastes weird. I love center cut bacon and alot of the time it is the same price as regular bacon. So thank god I can not feel guilty about eating bacon. Plus, bacon is one of Toby's favorite foods so it tends to be in my refrigerator constantly.

4.While cooking, you eyeball the oil, the salt, the sugar…

Result: More calories or sodium than you might think

Cookbooks call for swirls, coatings, even “glugs” of olive oil. Others, more precise, call for a teaspoon or tablespoon—but it saves time to just guess. Our experiments with guesswork show that most people overpour common foods and liquids.  The difference between a teaspoon and tablespoon of any oil is 80 calories and 9g of fat. The difference between a half-teaspoon and a teaspoon of salt is about 1,200 milligrams—half the daily recommendation.

What to do: Measure.Measure.Measure! So keep an eye on what you are measuring people and don't go crazy on oil to saute. Use some cooking spray and a little bit of oil and you are all set.

I hope these tips help you on your way to a healthy lifestyle this year! Quite frankly, I am ready for this week to be over so I can mix in some fattening recipes into this blog. I am feeling pretty good eating healthy every day though. My thighs are thanking me now.


  1. That is a terrible link. Comparing fruit and chips calorie wise but not the the health benefits of fruit or the idea that fruit keeps hunger away longer than a bag of chips. Oats are not just oats instant has a higher glycemic index. What about processed foods? That was not really talked about at all.

  2. Hmm... Not sure Spazz. I picked the points I thought were interesting or ones I was not aware of. I guess you could comment on the cooking light link and ask them?I read the banana vs chip swap and I just think the point they were making was some fruits are high in sugar,so we cannot think that they are super healthy and eat them like they have no calories. I agree I think eating a banana is WAY more healthy than a bag of fat free chips though! They could have worded it better for sure.

  3. Thanks for sharing this information. They say that US is far to addicted on heavy salt and sugar.
    By the way-there is a list of zero calorie foods on the net and some fruits are listed. Have a great day!

  4. Nice Tina! I will have to check out the list. Every fruit I like it probably high in calories. At least with apples and such you get fiber etc. I also think we are addicted to salt,sugar etc because we eat so much processed foods. Not good for the body. :)

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