Courtney Smith, a registered dietitian and founder of Keys to Nutrition, warns consumers about being misled by “health halos” – foods that are marketed as healthy but actually contain harmful ingredients. She advises people to look at the nutrition facts label on the back of the packaging to get a more accurate view of what they are consuming. Surprisingly, some foods that are perceived as indulgent, such as potatoes, eggs, butter, whole milk, nuts, and fatty fish, are actually better for us than items marketed as beneficial. Smith shares four “health halos” to watch out for at the grocery store.
Granola and granola bars are often marketed as a healthy cereal option, but they actually contain a lot of added sugar. Smith recommends eating granola as a topping instead of a bowlful to avoid consuming excess calories. Similarly, she advises using granola bars as a last resort snack, such as when working out and needing quick energy. For a more nutrient-dense snack, Smith recommends options like apples with peanut butter, hummus with carrots, cottage cheese with pineapple, or Greek yogurt with berries.
Trail mix is another snack that may seem healthy but can be misleading. While it has a history of good intentions, many commercial trail mixes contain candy, chocolate, sweetened nuts, or a lot of dried fruit. This makes the serving size much less than what people would typically consume. Smith suggests using trail mix for activities like hiking, where refrigeration is not available.
Reduced-fat peanut butter is often perceived as a healthier option, but Smith advises against it. Peanut butter contains heart-healthy fat naturally, so reducing the fat content through adding fillers actually increases the sugar content and ingredient list. Smith recommends trying different nut butters such as almond, cashew, and sunflower to get a variety of vitamins and minerals.
Vitamin and fat-burning energy drinks can also be misleading, as they do not necessarily provide more energy or aid in fat burning unless someone is deficient in specific vitamins. Smith recommends focused on strength training and a consistent sleep schedule to boost metabolism and energy levels. Strength training can increase muscle mass and metabolism, while adequate sleep can regulate hunger levels and boost energy. Overall, consumers should be cautious of foods and drinks that promise quick fixes for health and energy without addressing lifestyle factors like exercise and sleep.
