Surprisingly enough, a lot of us try and make the right food choices without realizing that what we thought was healthy are actually not. Here are some tips on how to stay healthy and avoid common healthy-food mishaps.
Salad at a Restaurant
Ordering a salad sounds like a pretty healthy alternative to a greasy hamburger and fries. The truth is, however, that salad is most likely not as nutritious as you think. Adding fried chicken or bacon on a salad can instantly make it less healthy because of the fat content of the additives. Dressing can also defeat the purpose of a healthy salad - by pouring that dressing on your salad you can add up to 200, even 300 more calories and a lot more fat, especially if the dressing is creamy like Caesar or ranch. To avoid these common salad mistakes, ask for dressing on the side and opt for oil dressings like Italian or balsamic which have less fat than creamy dressings. Ask your server if chicken added on your salad can be grilled instead of fried. Olive Oil
Yes, olive oil does have its health benefits such as MUFA's (monounsaturated fats) and is even proven to be beneficial for heart health. Olive oil is healthy, but of course in moderation. A tablespoon of olive oil has 120 calories and 14 grams of fat. While dining at a restaurant, some of us tend to pour on the olive oil on our bread before the meal. Most often than not, more than a tablespoon of olive oil is consumed, sometimes up to 3, 4 or even 5 tablespoons which can quickly make the calorie content reach 600 calories and fat content reach up to a whopping 70 grams. This can undo your whole day. To avoid adding this extra fat, ask your server for a spoon and actually measure out a tablespoon of olive oil to use on your bread. (Hint: 3 teaspoons equal 1 tablespoon). You could also avoid the olive oil all together if you feel that you're not comfortable with portion control. Granola and Granola Bars
Even though the word granola may make you think of a health-nut, the truth is that most forms of granola aren't all that nutritious. A lot of granola products are manufactured with butter and sugar to add flavor. The butter and sugar can add unnecessary calories and fat. Next time you shop for granola, look for packages that are plain granola - no flavoring. Also, read the ingredients and nutrition facts on the back of the package to ensure that the granola you're buying is natural and nutritious. Bran, Oat, and Wheat Muffins
Bran muffins sound pretty nutritious, but if you're buying them from a breakfast restaurant or even the store bakery, chances are those muffins aren't as healthy as you think. A store-bought bran, wheat or oat muffin can pack on the calories as much as 500-600 is the normal range. Fat content is high too, as much as 20 grams or more. Reduced fat muffins aren't much of an alternative - they usually have just as many calories as the full fat version. If you're craving a muffin, make a batch on the weekend and take on every morning for breakfast. Or if you don't have time to make your own, only eat half of a muffin if you're on the go. Pretzels
Although pretzels aren't the worse snack out there, there are healthier alternatives. Pretzels are relatively low in calories but those calories are empty. Similar to soda, pretzels are empty calories which mean you eat them but they don't fill you up for long. Plus, some types of pretzels can pack in the sodium. Choose fruit over pretzels because the fiber in fruit will leave you feeling fuller longer.
