Tag Archives: unhealthy food

Trick or treat? More like getting tricked by treats! Watch out for candy and soda dressed up as health food.

Boo! Since Halloween is this week, it’s a good time to think about what makes this holiday so scary. It’s not the ghosts or zombies that come to your door in the evening seeking candy that you should be scared of, though. In fact, you don’t even need to wait until dark to get spooked. You are likely to see the scariest costumes on your breakfast table on Halloween morning—candy and soda dressed up as healthy food!

candy corn


Here are three of the most common frightening “costumes”:

Fro-yo dressed as healthy yogurt

Most people would consider yogurt to be a healthy breakfast. And it is, provided you aren’t getting tricked! Low-fat and fat-free flavored yogurt is almost always sweetened with sugar. This is true for the yogurt tubes that kids love and much of the Greek yogurt that is so popular. Sure, it contains protein and beneficial bacteria, but the added sugar makes it equivalent to frozen yogurt or ice cream in terms of calories and sugar . Some of these yogurts even come with toppings, like bits of chocolate, just like fro-yo! A healthier alternative is plain yogurt with real fruit. Sure, it’s not as sweet, but you will be getting the benefits of eating yogurt without all the added sugar.

Soda dressed as fruit juice

Many “fruit” drinks contain less than 5% juice but plenty of added sugar, so they are essentially soda without bubbles. For example, the orange drinks like Hi-C or Sunny D are a popular substitute for orange juice, but they are far from a nutritional equivalent. The same is true for other drinks, including juice boxes and pouches, which are commonly part of breakfast, lunch, or snacks. Even scarier is the fact that these drinks are much sweeter than real fruit. Children may develop an expectation that oranges or orange juice should taste as sweet as soda and prefer the sugar-sweetened version over the real fruit. A better choice is to make real fruit and fruit juice, not soda disguised as juice, a part of meals and snacks

Candy bars and cookies dressed as cereal and breakfast bars

Many popular breakfast foods targeted at children include sugar-sweetened cereals, pastries, and bars. Some breakfast bars and cereals that seem healthy are really candy bars in disguise. Some even skip the disguise and actually look like candy or dessert. Pop Tarts and some granola bars are covered in chocolate or frosting, and favorite cereals often contain marshmallows or are shaped like cookies. No surprise that these foods are as high in calories and sugar as cookies or some candy bars. Worse, a child who is used to breakfast or snack foods that taste like candy or cookies may resist real food when it is offered. Now that’s scary!

When you think you are eating something healthy but it’s really not—I call this Candy and Soda for Breakfast. And it’s not just breakfast, it happens at every meal.

While the focus here is on food for kids, it really isn’t much different for adults. Breakfast foods like donuts and pastries are almost always topped with icing and it would be difficult to distinguish many muffins from cupcakes. For many people, coffee isn’t just coffee anymore, but a drink that contains as much sugar and as many calories as a milkshake, sometimes with whipped cream on top. What’s really scary is that this is how many people eat every day.

The good news is that you can make your breakfast healthier without too much effort. While there is much debate about what constitutes a healthy breakfast, there is agreement about what it doesn’t include—lots of added sugar! Look for cereals that are low in added sugars and high in fiber. Include real fruit, fruit juice, and milk (or soy milk) whenever possible. If you have time, eggs are an excellent source of protein and healthy fats. Yogurt is good, too, but watch out for added sugars in flavored yogurt. Whole grain toast or a bagel with peanut butter makes a good alternative to Pop Tarts or breakfast bars.

As a general rule, steer clear of foods that look like dessert. Frosting, marshmallows, chocolate chips, and sprinkles simply aren’t part of a healthy meal!

If you are worried about the big bags of candy that get brought home on Halloween night, keep this in mind.  While eating a lot of candy is never healthy, a typical Halloween candy binge lasts a few days, after which time the candy is gone or the kids are literally sick of eating it.  The long-term effects on your kid’s health (and teeth) can be offset by a good diet, regular activity, and diligent brushing and flossing. The same applies to you, too, if you find yourself digging into the big bowl of candy that is inevitably left over.


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Forget about the ghosts and zombies at your door. Watch out for candy dressed up as healthy food on your breakfast table!

Boo! Since Halloween is this weekend, it’s a good time to think about what makes this holiday so scary. It’s not the ghosts or zombies that come to your door in the evening that you should be scared of, though. In fact, you don’t even need to wait until dark to get spooked. You are likely to see the scariest costumes on your breakfast table on Halloween morning—candy and soda dressed up as healthy food!

candy corn


Here are three of the most common frightening “costumes”:

Frozen yogurt dressed up as healthy yogurt

Most people would consider yogurt to be a healthy breakfast. And it is, provided you aren’t getting tricked! Low-fat and fat-free flavored yogurt is almost always sweetened with sugar. This is true for the yogurt tubes that kids love and much of the Greek yogurt that is so popular. Sure, it contains protein and beneficial bacteria, but the added sugar makes it equivalent to frozen yogurt or ice cream in terms of calories and sugar . Some of these yogurts even come with toppings, like bits of chocolate, just like fro-yo! A healthier alternative is plain yogurt with real fruit. Sure, it’s not as sweet, but you will be getting the benefits of eating yogurt without all the added sugar.

Soda dressed up as fruit juice

Many “fruit” drinks contain less than 5% juice but plenty of added sugar, so they are essentially soda without bubbles. For example, the orange drinks like Hi-C or Sunny D are a popular substitute for orange juice, but they are far from a nutritional equivalent. The same is true for other drinks, including juice boxes and pouches, which are commonly part of breakfast, lunch, or snacks. Even scarier is the fact that these drinks are much sweeter than real fruit. Children may develop an expectation that oranges or orange juice should taste as sweet as soda and prefer the sugar-sweetened version over the real fruit. A better choice is to make real fruit and fruit juice, not soda disguised as juice, a part of meals and snacks

Candy bars and cookies dressed up as cereal and breakfast bars

Many popular breakfast foods targeted at children include sugar-sweetened cereals, pastries, and bars. Some breakfast bars and cereals that seem healthy are really candy bars in disguise. Some even skip the disguise and actually look like candy or dessert. Pop Tarts and some granola bars are covered in chocolate or frosting, and favorite cereals often contain marshmallows or are shaped like cookies. No surprise that these foods are as high in calories and sugar as cookies or some candy bars. Worse, a child who is used to breakfast or snack foods that taste like candy or cookies may resist real food when it is offered. Now that’s scary!

While the focus here is on food for kids, it really isn’t much different for adults. Breakfast foods like donuts and pastries are almost always topped with icing and it would be difficult to distinguish many muffins from cupcakes. For many people, coffee isn’t just coffee anymore, but a drink that contains as much sugar and as many calories as a milkshake, sometimes with whipped cream on top. What’s really scary is that this is how many people eat every day.

The good news is that you can make your breakfast healthier without too much effort. While there is much debate about what constitutes a healthy breakfast, there is agreement about what it doesn’t include—lots of added sugar! Look for cereals that are low in added sugars and high in fiber. Include real fruit, fruit juice, and milk (or soy milk) whenever possible. If you have time, eggs are an excellent source of protein and healthy fats. Yogurt is good, too, but watch out for added sugars in flavored yogurt. Whole grain toast or a bagel with peanut butter makes a good alternative to Pop Tarts or breakfast bars.

As a general rule, steer clear of foods that look like dessert. Frosting, marshmallows, chocolate chips, and sprinkles simply aren’t part of a healthy meal!

If you are worried about the big bags of candy that get brought home on Halloween night, keep this in mind.  While eating a lot of candy is never healthy, a typical Halloween candy binge lasts a few days, after which time the candy is gone or the kids are literally sick of eating it.  The long-term effects on your kid’s health (and teeth) can be offset by a good diet, regular activity, and diligent brushing and flossing. The same applies to you, too, if you find yourself digging into the big bowl of candy that is inevitably left over.

 


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The attack of our toxic food environment. And how to fight back!

The term “toxic environment” was popularized by Kelly Brownell, an obesity and weight loss researcher, years ago to refer to conditions that promote the consumption of high-calorie, unhealthy food and encourage being physically inactive. This combination is thought to be a major factor that contributes to obesity and other chronic diseases, so understanding both aspects deserves our attention. Hy Health & Fitness column in the Aiken Standard this week  focuses on our toxic food environment. (Next week I will explore our toxic activity environment)


Fastfood One characteristic of the toxic environment is that food is available almost everywhere. Gas stations have evolved into convenience stares that happen to sell gas, tempting you as you enter to pay. Displays of candy, soda, and other snacks are present at nearly every checkout lane in nearly every store, even stores that have nothing to do with food. You can find vending machines that sell candy and soda most places you go, even hospitals and schools. Many workplaces have a common area where you can typically find a candy dish or a break room with vending machines. Even going to a meeting at work may mean sitting around a table with a plate of donuts in the center. Sure, you don’t have to buy a soda when you pay for gas or take a donut from the plate, but resisting can be difficult. The more you are around food, the more likely you are to eat it, even if you aren’t hungry. Whether your goal is to eat less food or to eat healthier food, the world we live in makes it difficult. It’s not just willpower, either. We are all susceptible to marketing, whether done by a store, restaurant, or a friend with a plate of freshly baked brownies. The power of marketing, combined with the fact that most of us don’t really understand food or nutrition, is difficult to overcome. It gets worse. It turns out that much of the food we are continually exposed to is of poor nutritional quality. Convenience foods such as candy, snacks, and drinks tend to be high in calories, mostly from added sugar and/or fat, and low in nutrients like vitamins, minerals, and fiber. Many restaurant meals, both fast food and casual dining, are similar in this way. Even prepackaged meals that you eat at home tend to be high in calories and low in healthy nutrients. So, not only are we almost always around food, much of that food is unhealthy. It also turns out that these unhealthy, calorie-dense foods come in portions that contain a shocking number of calories that can contribute to weight gain. Think about soda, for example. It used to be that you could buy a soda in a 12 oz. can or a 16 oz. bottle. Now 20 oz. bottles are common and even larger sizes are almost always an option. The same is true for candy and snacks, like chips. As portions increase, so do the calories we consume. To be fair, there isn’t necessarily anything wrong with having so many foods and drinks available to us. We don’t need to eat these foods, right? But, all too often, we do. And when the excess calories from all of this food are combined with a low level of physical activity, a “perfect storm” is created that almost always leads to weight gain. Changing our food environment is difficult, maybe even impossible. But we can change the way we interact with our environment. This includes being more mindful of what, when, and why we are eating. Being aware of internal signals like hunger and external forces like advertising and peer pressure can help us make smarter decisions within our toxic food environment.