Be Wary of These Top 5 Label Claims

Trying to be a health-conscious shopper but confused by all of the info plastered on food packaging? Beware of these common misleading claims.

1. Cholesterol Free
Don’t be overly impressed by plant-based foods marked “cholesterol free.” All nuts, dried food and even potato chips are naturally free of cholesterol. As recently identified by the U.S. Dietary Guidelines Advisory Committee, paying attention to saturated and trans fats is more important for heart health.

2. Trans-Fat Free
By now it’s common knowledge that trans fats aren’t a healthy choice for heart health. The problem is that it’s hard to find where they might be hiding in your food. Current labeling laws say that any value less than 0.5 grams of fat per serving can be marked as zero grams. Yes, even if the label reads “0 grams” of trans fat per serving, there can still be trace amounts that can add up in several servings or over time. So for now, the best way to detect trans fat content is to check the ingredient list for hydrogenated oils and partially hydrogenated oils.

3. Natural
The average consumer may identify the word “natural” as meaning “healthy” or “unprocessed,” but the truth is that this term on food packaging says nothing about the quality of the food. The real truth can be found by carefully reading the ingredient list.

4. Omega-3
Foods containing Omega-3 fats are in high demand because these important fatty acids help promote memory, immunity, skin health, vision and heart health. In this case the details really matter. The EPH and DHA form of Omega-3 fats are the fats associated with those benefits, while another common ALA form has less powerful qualities. Check foods carefully to see which type of Omega-3 fats they offer.

5. Non-GMO
Until now the only way to know whether a food was genetically modified or not was if it was organic (organic foods cannot be GMO). Some companies have made voluntary efforts to disclose their non-GMO status, but this leaves a lot open to interpretation. Recently the U.S. Department of Agriculture announced a new “Process Verified Seal,” in which participating companies can go through a series of steps to verify their processing and then feature the logo on their products. While this certification cannot completely guarantee that a product is GMO free, it can help consumers select companies that have made minimizing the use of GMOs a priority. It will also add to the options already available by the existing Non-GMO Project Seal (http://ift.tt/SmgfzS. For more information visit the USDA website. (link http://ift.tt/1l4qVmT

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Tell Us Your Favorite Healthy Breakfast and You Could Win a Superfood Breakfast Prize Pack!

 

Having a well-balanced, healthy breakfast can provide your body with important nutrients to jump-start the entire day. Incorporating important nutrients, like calcium, vitamin D, potassium and fiber, will get you on the right track for a healthy habit. If you don’t have time to make a meal from scratch, reaching for a healthy breakfast bar, a low-sugar cereal or fiber-filled oatmeal is a great quick option for your morning meal. Nature’s Path put together a prize pack of Qi’a breakfast options that get their energy from three super seeds: chia, hemp and buckwheat. The superfood combo will give you a plant-based protein-, fiber- and omega-3-filled start to your day.

So, tell us, what’s your favorite healthy breakfast?

NO PURCHASE NECESSARY. Open to legal residents of the 50 United States and D.C., age 21 or older. Void where prohibited. Odds of winning depend on number of entries received.  Sweepstakes ends at 10:00 a.m. ET on June 29, 2015. Full official rules are available here. Sponsored by Television Food Network, G.P., 1180 Avenue of the Americas, New York, NY 10036.

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Roasted Peaches and Cream Ice Pops

Ice pop molds are a life changer.

I must be a little late to the summertime treats party, because I just got my first set of ice pop molds this year. And as soon as I used them, I had one of those “aha” moments like, “Where has this genius tool been all my life?” I suddenly realized that all of my summers prior to this year had been so deprived. Deprived of homemade ice pops, that is. No kid — or adult, for that matter — should go a summer season without some homemade frozen treats. If there was a book of foodie commandments, I’m pretty sure that one would be in the top 10.

Why the passion for the ice pop? It’s a super-easy, healthy, refreshing dessert for the hot summer months. And the possibilities are endless. You can quite literally blend any fruit with some yogurt, milk, ice cream or coconut water, and pour that into a mold for a nutrient-packed pop!

Start with these roasted peaches and cream popsicles. Peaches and cream is the quintessential summertime dessert. It’s so classic that “peaches and cream” is now a flavor for candies, ice cream, oatmeal … you name it! What better flavor for a summertime frozen treat? Roasting the peaches in this recipe boosts the peaches’ flavor and sweetness. Using regular plain Greek yogurt gives the pop a rich, creamy texture, similar to that of ice cream. However, feel free to substitute low-fat yogurt to lower the calories and fat even more. Enjoy these pops all summer long — your family and friends will thank you for the cool-down!

Roasted Peaches and Cream Ice Pops
Yield: Approximately 6 ice pops

Ingredients:
4 peaches, sliced in half lengthwise, pits removed
1 1/2 teaspoons packed brown sugar
1/2 tsp cinnamon
1 1/2 cups plain Greek yogurt
2 tablespoons honey

Directions:
1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
2. Place peaches on baking sheet with cut side facing up. Sprinkle brown sugar and cinnamon over top. Roast for 20 minutes, or until peaches are tender and juices released. Transfer peaches to the refrigerator to cool for about 10 to 15 minutes.
3. Transfer peaches to a food processor and pulse for a few seconds, until peaches form a thick puree.
4. In a medium mixing bowl, add yogurt and stir in honey to sweeten. Fold in peach puree until fully combined.
5. Add peach yogurt mixture to ice pop molds, leaving 1/2 inch space at the top.*
6. Place lids over ice pop molds, inserting sticks. Freeze for at least 4 to 6 hours.
7. To easily remove ice pops from molds, run under warm water for a minute.

*Note: To make layered versions, alternate layers of yogurt and peach puree, freezing each layer for 20 minutes before adding the next.

Per serving: Calories 140; Fat 6 g (Saturated 4.5 g); Cholesterol 10 mg; Sodium 15 mg; Carbohydrate 18 g; Fiber 2 g; Sugars 16 g; Protein 5 g; Vitamin A 8% DV; Vitamin C 10% DV; Calcium 6% DV; Iron 2% DV

Kara Lydon, R.D., LDN, RYT, is a registered dietitian nutritionist, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokesperson. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

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The Best Lower-Sugar Cereals

Breakfast is supposed to get your day off to a healthy start, not fill you up on sugar. While breakfast cereals are convenient, many popular options are filled with empty calories. Shake some of the sugar out of your morning by reaching for these cereals instead.

Smarter Ways to Sweetness
Many popular cereals contain nearly 10 grams of sugar per serving — that’s nearly a tablespoon! Check food labels for cereals with less than 5 grams of sugar per serving for a better start to your morning.

Let’s be honest: Sugar tastes good. But cereal can still taste delicious without it. Start with a good base cereal (such as the six examples below), then add natural sweetness with fresh fruit like sliced bananas or berries, or add in chopped peaches or pears. For only a few extra calories, you’ll add great flavor, plus a morning dose of fiber and antioxidants.

Kashi 7 Whole Grain Puffs

This tasty blend of whole grains and seeds has zero grams of sugar, zero grams of sodium and a great crunch.

Barbara’s Classic Brown Rice Crisps

This simple (three-ingredient) cereal variety is sweetened with organic fruit juice concentrate and comes in at 1 gram of sugar per cup. Puffins cereal is another popular lower-sugar choice from the same brand.

Corn Chex

There’s only 3 grams of sugar per cup for this gluten-free delight — and for only 120 calories per serving.

Nature’s Path Organic Flax Plus Multibran Flakes

A three-quarter-cup serving of this whole-grain cereal boasts 5 grams of fiber and 4 grams of protein, making it a super-satisfying choice — and with only 4 grams of sugar.

Cheerios

This oldie but goodie breakfast staple contains only 1 gram of sugar per three-quarter cup. Make sure you stick to the plain variety — the others are much higher in sugar.

Back to the Roots

This three-ingredient cereal is sweetened with organic cane sugar and has only 5 grams of sugar per one-cup serving.

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Carne Asada Naan Pizza Bites for Father’s Day

As the saying goes, the way to a man’s heart is through his stomach. My husband reminds me of its truth and wisdom every day. So on this Father’s Day, treat the special man in your life with a dish that he won’t soon forget. While it’s tempting to spoil him with a multicourse meal, I’m sure you’d rather spend quality time with him than with the appliances in your kitchen. This hearty and flavorful appetizer not only has all the elements that men adore, but it also takes less than 30 minutes to prepare. Its deliciousness will become even more elevated if loving, small hands get involved in the super-easy pizza-making process. It is true: There are special powers hidden in the adorable hands of children.

Whole-wheat naan bread makes for a fantastic pizza dough replacement! I highly suggest storing some in the freezer at all times so that you can easily whip up a delightful snack or meal with whatever ingredients you have on hand.

These fusion pizza bites are sure to satisfy with their bold Tex-Mex flavors. The char-grilled beef, sharp cheddar cheese and bright salsa create a union you can’t help but love. Add some lime or cilantro for that extra pop and avocado slices for creaminess.

Carne Asada Naan Pizza Bites
Yield: 4-5
Cook Time: 30 minutes

Ingredients:
3 teaspoons olive oil, divided
1 medium onion, sliced thinly
6 ounces flank steak, trimmed
1 teaspoon cumin
1/2 teaspoon chili powder
3/4 cup shredded low-fat cheddar cheese
2 whole-wheat naan breads
1/2 cup salsa (your favorite brand)

Toppings (optional):
Avocado
Cilantro
Lime juice

Heat 1 teaspoon of olive oil in a large skillet over medium-low heat. Add onion and cook for 20 to 30 minutes, stirring every 5 minutes, until soft and caramelized. Set aside.

In a small bowl, combine cumin and chili powder. Brush both sides of steak with 2 teaspoons of olive oil and rub the spices thoroughly onto the meat. Heat a grill pan over medium-high heat. Grill the steak for about 4 minutes on each side or until cooked to desired doneness. Let stand for 5 minutes. Cut the steak diagonally across the grain into 1/4-inch strips (or thinner, depending on your preference). Wipe pan clean.

Using the same grill pan, spray both sides of naan with olive oil and place in pan. Cook on each side, for about 2 to 3 minutes or until each side starts to char. Repeat with second naan.

Lay the naan on a baking sheet. Top with caramelized onions, steak and cheese. Broil for about 2 to 4 minutes or until cheese has melted. Top with salsa and toppings of choice.

Per serving: Calories 355; Fat 15 g (Saturated 3 g); Sodium 640 mg; Potassium 154 mg; Carbohydrate 34 g; Fiber 5 g; Sugars 6 g; Protein 20 g

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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3 Savory Spins on Greek Yogurt

We bet you love topping your yogurt with fruit or honey, but have you tried putting a savory spin on this creamy, protein-packed staple and eating it for lunch? We stopped by New York City-based Greek yogurt mecca Greecologies to get a few ideas for taking your yogurt to the next level of savory goodness.

You serve both strained and unstrained Greek yogurt. What are the major differences?
Greecologies: All yogurts start off as traditional, unstrained yogurt. Both the strained yogurt and the traditional yogurt are made with the same milk and culture. After the cream rises and the liquid whey settles at the bottom, the cream on the top gets scraped off and then later saved for butter (with which we make butter coffee). And then the yogurt portion goes into a large cloth bag and all the liquid whey gets poured out, which thickens the yogurt and leaves the casein protein part intact; that’s the strained yogurt that we know of in the United States like Fage or Chobani.

And the traditional yogurt keeps the whey?
G: Traditional yogurt keeps the whey and the cream.

So would you say one is more nutritious than the other?
G: If you’re looking for just a pure concentration of protein levels, then the strained is definitely higher, with about 12 grams of protein per serving versus the unstrained, which has about 6 grams [strained yogurt also has less sugar and sodium, but traditional yogurt has more calcium; both count toward recommended three daily servings of dairy]. We make use of the whey in drinks and the cream as butter for our coffee.

Check out some of these fun savory spins on Greek yogurt that you can make at home:

Greek Yogurt + Strained Tomatoes + Sun-Dried Tomatoes + Olive Oil + Oregano

Greek Yogurt + Cucumbers + Tomatoes + Olives + Olive Oil

Greek Yogurt + Feta Cheese + Cucumbers + Olive Oil + Oregano

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Nutrition News: NYC Salt Proposal, “Healthy” Foods to Skip, Real vs. Artificial Sugar

NYC’s Planned Salt Shakeup

During his long reign as mayor of New York City, Michael Bloomberg introduced public health initiatives, including banning trans fats in food prepared in NYC restaurants and requiring restaurants to post calorie counts. Now, his successor, Mayor Bill de Blasio, has proposed requiring chain restaurants to print a warning symbol (a little salt shaker) next to menu items that contain more than 2,300 milligrams of sodium, the recommended daily intake per U.S. guidelines. The Wall Street Journal reports that restaurants aren’t happy about the plan, which the city’s Board of Health will vote on in September. “Every single ingredient if it’s in excess could obviously cause you problems,” restaurant industry advocate Melissa Fleischut griped to the Journal. “Do we label every ingredient?”

How Healthy Are Those Veggie Chips?

What widely considered “healthy” foods do diet experts steer clear of? Time magazine offers a list, which includes: agave nectar (“not at all better than sugar”), fiber-added foods (“can cause gas, bloating, nausea, flatulence, stomach cramps and even diarrhea”), veggie chips (“many varieties are fried”) and smoothies (depending on what’s in there, may have “as many calories as a burger”). Good to know!

Can’t Get No Satisfaction

Dieters who have scarfed down a whole box of sugar-free cookies and then found themselves unsatisfied and pawing around the cabinet for something truly sugary will be interested to hear about a recent study that may help explain the phenomenon. Researchers at the University of Michigan suggest that our brains may distinguish between real sugar and artificial sugar and respond differently. In fruit flies, which, the researchers note, have similar “molecular machinery” to humans, licking real sugar prompts a group of neurons to release a hormone received by the gut and brain. Licking an artificial sweetener didn’t stir that response, and the fruit flies, seeking satisfaction and caloric energy, abandoned it and moved toward the real sugar. The scientists believe the insects’ response could be analogous to those of human dieters. You know who you are.

 

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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