by Amy Plano | Apr 24, 2019 | General Nutrition
Did you know there are over 50 DIFFERENT names for added sugar ? Now, that is KRAZY with a capital K!
And let’s be crystal clear – I am NOT talking about the type that naturally occurs in fruits, veggies, whole-grain products as well as in dairy. We are talking about the sugar that is added to food during processing to enhance flavor, texture and shelf life.
Added sugar is typically composed of the either glucose, fructose and/or sucrose. Unfortunately, many food manufacturers are sneaky and hide the total amount by listing it under several different names on a package’s ingredient list.
As if reading labels wasn’t hard enough to begin with!
Any look familiar?
However, sadly the list does not end here my friends. Check out this quick article from Healthline to learn about the 56 (yes, you read that correctly!) other names that sugar goes by.
Talk about an unsavory alias!
Do any of these surprise you?
Raise your hand if you thought agave was a better choice than white sugar?
Surprised to hear that coconut sugar is a “no-go”?
That leads us to the next important question.
How much added sugar are you allowed per day?
But let’s not sweat the small things. Whole foods like fruits, veggies, whole-grains and dairy products naturally contain small amounts of sugar. However, they are also nutrient powerhouses brimming with fiber, vitamins, minerals and phytonutrients. With these added features, whole foods are processed differently and don’t have the same detrimental effects of added sugars.
Therefore, the most effective way to reduce your added sugar intake is to J.E.R.F. – just eat real food. Plain and simple.
However, if you do decide to buy packaged foods, don’t be a slave to label. Be an informed consumer and stick to your daily quota.
Got questions on added sugars? Hit us up in the comments below. We understand this topic can in fact be tricky and we are happy to help!
Hugs & High Fives,
by Amy Plano | Apr 3, 2019 | General Nutrition, healthy snacks
Snacks – Open Those French Doors When you Get the Munchies
I confess. I am a snacker at ♥. I know some people just don’t eat snacks. They eat their 2-3 main meals per day and nothing in between. I my friends am NOT that girl.
Often I prefer to have snacks rather than meals. But not just one or two snacks. More like a personal ‘buffet’ of all things snacky. You see, my husband is not a snacker. Because well, tough guys don’t snack. Hee Hee! SO any and all snacks in the house are for me, myself and I.
A little guac, some hummus, a couple bites of scrumptious cheese, some raw veggies and maybe even a couple spoonfuls of full-fat Greek yogurt. That sort of stuff just makes my heart smile. It is like a party – but I am the only one there. After all, snacks are delicious. Right? I am just sayin’.
Trader Joe’s Guiltless Guacamole – one of my all time favorite snacks
Therefore, as a Registered Dietitian you probably don’t find it odd that I get tons of questions about snacks. I was trying to think if I could come up with a universal guideline when it comes to snacks. Then it hit me – mid ‘buffet’ line at my very own house: snack from the fridge NOT your cabinets.
Get Your Snack On
Fruit, veggies, yogurt, single-serving hummus & guacamole, cheese, and even leftovers are all super-duper healthy snack-a-roonies that all live in your refrigerator. Compare them with the snacks like chips, crackers, sweets and treats that typically reside in your kitchen cupboards. Therefore, looking to your your fridge when you get the munchies should be a no-brainer!
Set yourself up to succeed with healthy snacking by being proactive. Stock your refrigerator with healthy (and delicious!) options and make a solid effort to prep them ahead.
Wash and slice fruits and veggies BEFORE you even put them away when you return from the supermarket. Rock your Instapot to hard boil a half a dozen eggs. Can I say game changer! Or if you are super lazy grab some precooked hard boiled eggs from Traders. And no – they are not as sketchy as you might think. Stash leftovers in single-serving clear containers (so there is no guessing what is in them!). No leftovers? Pick up a ¼ pound of chicken or tuna salad from the deli. Both make for delicious snacks. Buy single servings of cheese like Baby Bels, mozzarella sticks and Laughing Cow. Then arrange your refrigerator so the healthier foods are front and center, making it more likely that they’ll be the first thing you reach for when you’re hungry.
Easy peasy! Now sit down and high five yourself. You worked hard. No get yo’self a snack.
Hugs & High Fives,
P.S. Never. Ever. Ever. Grocery shop when you are hungry! Here is actual footage of my cart at Trader Joe’s last week.
I kid you not! There is pretty much about $150 worth of snacks in that cart 🙂 At least I bought bananas, right? Even dietitians have less than stellar days!