Smart Swaps for So-Called "Healthy" Snacks

Some “healthy” foods aren’t always the best choice. Here are some tips to avoid the worst of these red herrings.Provided by

Smart Swaps for So-Called "Healthy" Snacks

Hummus can be good for you, but some brands contain a hefty dose of fat.
Try this: Choose a spread with no more than three grams of fat per two-tablespoon serving. Or make your own (for an easy recipe, click here).

Banana Chips
Banana chips sound healthy—after all, they’re fruit. The problem: If the chips are fried, they can pack almost as many calories per ounce as potato chips, plus 10 grams of sugar.
Try this: Nosh on freeze- dried chips (or dehydrated ones). Or just peel yourself a banana.

Though low in fat, a one-ounce serving (about nine small pretzels) can have 500 milligrams of sodium—more than 30 percent of the American Heart Association’s recom­mended daily intake.
Try this: Grab a handful of unsalted nuts the next time you’re craving a savory, crunchy snack.

Even the organic kind can be a sugar bomb. Just a half cup can have 300 calories—nearly five times the amount in the same size serving of plain oatmeal—and 11 grams of sugar.
Try this: Fill your bowl with a low- or no-sugar cereal, then sprinkle one or two tablespoons of granola on top.

Flavored Yogurt
One small container of low-fat flavored yogurt can come loaded with over 24 grams (almost six tea­spoons) of sugar—more than two Oreos’ worth.
Try this: Look for brands with 12 grams of sugar or less per serving. Or top protein-rich plain Greek yogurt with sliced fresh fruit.

Fat Substitutes: Could They Be Leading to Your Weight Gain?

They're hiding in everything from low-fat cottage cheese to protein shakes.

Fat substitutes are compounds that resemble the chemical and physical properties of certain fats and oils and are often used to replace conventional fats (butter, oil) in baking and frying. They can help bring calorie counts down.

But fat substitutes are almost like secret ingredients that hide in plain sight, says Mark Schatzker, author of the upcoming book "The End of Craving: Recovering the Lost Wisdom of Eating Well."

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