What are 5 foods that people think are healthy (but aren’t)? ( Part 2)

SEA SALT

To salt or not to salt? That is the question. Sea salt is often an ingredient that generates a great deal of confusion, as many of us are led to believe that because sea salt is more natural than regular table salt, it must be healthier. However, Gina Crome, MPH, RD who is also an certified personal trainer, clarified that “sea salt and regular table salt are fairly identical nutritionally,” so essentially they have the same amount of sodium. “Because sea salt crystals are bigger than table salt crystals however, the same volume of sea salt doesn’t take up as much room as the table salt would, and thus, has a little less sodium,” said Miller. But as Crome has seen firsthand, the false belief that sea salt is “healthier” than table salt often leads people to use it more liberally, and thereby consume more total sodium.

Healthy Swap: RD Recommends The bottom line is, use salt — whether sea salt or table salt — sparingly. As a general recommendation, Crome referred to the 2010 Dietary Guidelines for Americans, which states that people should strive to limit sodium intake to no more than 2300mg/day; or no more than 1500mg/day for those who are either over 51 years of age and those (regardless of age) who are of African-American descent or have hypertension, chronic kidney disease or diabetes. Want to add flavor to your food without the salt? Miller recommended seasoning foods with healthy, flavorful items like citrus juices, herbs, spices and flavored vinegars.

FRUIT JUICE When it comes to fruit juice, 100 percent fruit juice may not be as healthy as you think. Michelle Murphy Zive, MS, RD, said “even with ‘only’ fruit juice, there is usually added sugar in the form of fructose (fruit sugar). “For instance, apple and grape juices – which can be the ‘only’ juice or added  to 100% fruit punch – have higher amounts of fructose than other fruit,” she said. Healthy Swap: RD Recommends Zive recommended stepping away from 100% fruit juice and instead, try making your own juice with a juicer. Or simply reach for a piece of whole fruit!

PROTEIN BARS & SHAKES

Ever taken the time to read the ingredient list on a protein bar or protein shake? If so, you may have noticed a laundry list of words that look like they are more suitable in a chemistry textbook instead of a food label. The bars are usually 200 calories each with around 10-15 grams of protein, 5 grams of fat, 5 grams of fiber and 20+ grams of sugar. Julie Burks, MS, RD, CSSD, Semper Fit Dietitian and  Lifestyle and Weight Management Coach, stated that while the average protein bar or shake doesn’t sound so bad at first glance, these products are processed and contain stabilizers, preservatives, and other ingredients that may not support health. (She cautioned that the second and third ingredients are usually some form of sugar).

Healthy Swap: RD Recommends While these products are certainly okay on occasion, “opt for real, fresh food that not only contains a similar number of calories, protein, fat and fiber, but also disease-fighting antioxidants and phytochemicals; and less sugar,” said Burks. Think you can’t eat healthy on the go? Think again! Burks offered a slew of examples of quick, healthy, ready-to-eat foods (not exhaustive): nuts, trail mix, peanut butter (not low-fat), apples, berries, raw carrots, cherry tomatoes, cottage cheese, hard-boiled eggs and 100% whole grain crackers. She mentioned that these foods can easily be mixed and matched for quick, healthy, on-the-go energy anytime! Researched by KATIA C. ROWLANDS – PILATES INSTRUCTOR & PERSONAL TRAINER – 082 513 4256 •

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