What could go wrong with a frosty glass of blended fruit, veggies, and ice?
The problems start when your drink is made with ingredients like chocolate, peanut butter, frozen yogurt, or flavoured syrups and served in huge cups, then they quickly become a sneaky source of added calories. Some are no healthier than a milkshake!
Tip: To prevent your blended beverage from becoming a calorie bomb, it should contain nothing other than fresh or unsweetened frozen fruit, ice, plain yogurt, and unsweetened milk.
A serving of tuna canned in water boasts a whopping 39 grams of protein for just 179 calories. Problem is, most people add mayo, which tacks on an additional 90 calories and 10 grams of fat per tablespoon.
Tip: Swap out mayo for Greek yogurt—you'll get the same tangy flavour for a fraction of the calories and fat, plus an additional protein boost.
Raw fish alone will hardly put a dent in your calorie intake. Special sushi rolls are another story. They often come with rich, high-calorie ingredients such as cream cheese, spicy mayo, tempura-battered shrimp, and lots of white rice. You'll need to watch out for the soy sauce too since it is quite high in sodium.
Tip: Opt for sashimi, brown rice sushi, or a simple roll without all of the extra ingredients.
You may be patting yourself on the back for choosing a wrap over a couple of slices of bread. It turns out that many varieties are actually worse for your waistline than a couple of slices of whole-grain bread. A Mission Spinach Wrap, for example, racks up 210 calories, 5 grams of fat, and 440 milligrams of belly-bloating sodium—and that's before you even add any toppings.
Tip: Keep calories under control by using smaller sandwich tortillas that are 6 to 8 inches in diameter. You should also be sure the package says "100% whole grain." Some "veggie wraps" are just a white-flour wrap with a tiny amount of veggies and a whole lot of food colouring.
Veggie burgers have less fat and cholesterol than traditional beef patties. However, they are quite high in carbs and have lots of added extras to boost the palatability
We suggest you make your own where possible so you know what you are putting in
Tofu is packed with iron, calcium, and protein, and a half-cup raw contains just 94 calories. Problem is, it can also sponge up the oil you're cooking with, turning your healthy meal into a fat bomb.
Tip: Stick to just 1 tablespoon of oil when making a stir fry, or try one of these healthy tofu recipes.
Think you're making a smart choice by ordering a salad? You are, as long as you don't load your leafy greens with shredded cheese, croutons bacon bits, and creamy dressing. Doing that can easily make your meal even more fattening than having pizza for dinner.
Tip: Cut down on add ons and go easy on the dressing—even some vinaigrettes can be high in calories.
Energy bars are loaded with sugar and carbs and are high on the glycemic index. Eat one while sitting at your desk, and you'll feel the sugar rush—and then the crash.
Tip: Not really built for every day snacking, If you're going on a three-hour bike ride, for instance, you'll need to stop and eat about halfway through in order to have enough energy to pedal yourself home. But these are packed with fuel that will need to be burnt!!
Starting your day with a bowl of cereal can give you a dose of whole grains, fibre, and protein—or it can load you up with sugar and sodium.
Tip: Read the box closely: your cereal should contain at least 3 grams of fibre and no more than 10 grams of sugar per serving, and whole grains should be at the top of the ingredients list.
*** the research has shown that those who eat a more protein-based breakfast eat fewer calories throughout the day and lose more weight over the long term
Whole wheat bread
Unless it's made from actual whole grains, it's likely just white bread with some grains thrown in. Often, the whole wheat has been ground into a fine flour that's easy to digest and spikes your blood sugar just as quickly as white bread. White flour is converted to glucose faster than sugar!!! So it creates a massive spike in blood sugars, which can signal the body to store everything extra as fat.
Tip: Look for 100% whole wheat, sourdough or rye for slower-burning energy.
Frozen fruit is just as good as fresh, and in fact, Health's contributing nutrition editor always has some in her freezer. But did you know that many brands add sugar?
Tip: Check the ingredients list. It should contain just one ingredient: the fruit.
Cheese is a good source of protein and calcium, but of course, it's full of fat and calories. An ounce of cheddar, for example, contains 113 calories and 9 grams of fat (6 saturated).
Tip: Limit your portions, but don't reach for low-fat varieties. A small serving of full-fat cheese is more satisfying (not to mention it tastes better). Your best bets: fresh feta or goat cheese. They contain a fatty acid that helps you feel full and burn more fat.
Eggs are one of the best ways to start your day. They're loaded with protein and vitamin D, plus hard-to-get choline. However, an omelette can quickly turn from metabolism-booster to waist-widener when you load it with cheese and fatty meats.
Tip: Fill your omelette with veggies instead, which adds fibre and nutrients in addition to big flavour.
Burritos may seem healthy, but the kind you get at a restaurant has more than just rice and beans, lettuce, tomatoes, and salsa. A single flour tortilla at Chipotle is 300 calories, and that doesn't even include the cheese, guacamole, sour cream, and other fatty add-ons.
Tip: Order your burrito in a bowl, and stick to the healthy stuff: black beans, brown rice, lean protein, and lots of veggies.
Can you really get too much of a good thing? When it comes to fruit, maybe. All fruits are full of vitamins, water, fibre, and antioxidants, but some naturally contain more sugar (and therefore calories) than others. Figs, mangoes, grapes, bananas, and cherries are among the sugariest fruits.
Tip: Chances are, fruit is NOT making you fat - Still, you can't eat unlimited quantities and then be surprised when the scale ticks upward. Most women should stick to two servings of fresh fruit a day and vegetables x 5