Nutrition Tip of the Week

June 3rd, 2013 by admin

Author: Nadea S. Minet, MS, RDN, LD

Week of May 27, 2013

King Quinoa

Quin-what??

You may be pondering why this inconspicuous little grain is such a nutritional superstar but the answer is because it’s actually not a grain.  Quinoa, pronounced “keen-wah”, is the new superhero of the grain world and, like any masked avenger with dogma; it comes with a mysterious back-story.

It was originally cultivated on the steep slopes of the Andes mountains in Peru and Bolivia, hence the name that looks nothing like it sounds – keen-wah. Health food stores and hippy cafes were the first to enjoy its magical powers, but now it has become the darling of trend-setting chefs who might be looking for a more nutritious alternative to rice, couscous, etc.

So what is so great about this tiny seed? It’s one of the most nutritionally dense foods available.  Unlike most vegetarian forms of protein, quinoa provides all 9 essential amino acids, and loads of them for that matter.  It looks like couscous and is as versatile as rice, but tastes richer than either of them.  It’s also healthy and can be enjoyed at any meal. It also contains two times the fiber of most other grains. Foods high in fiber and complete proteins help your digestive system and your body’s ability to regulate your blood sugar, which in turns decreases your risk of Type 2 diabetes and cardiovascular disease.

Quinoa is also packed with iron and magnesium, both of which are vital to the proper functioning and well being of the human body. Lacking in either of these essential nutrients can have a huge effect on mental clarity, energy levels, and muscle function.

Quin-why??

Originally found in ancient Peru, this nutty seed is packed with protein and nutrients making it a great choice for vegetarians and vegans, as well as individuals following a gluten-free diet. It looks comparable to couscous, however it has a nuttier and more complex flavor.

As good as all of the aforementioned benefits, there’s even more good news: Ounce for ounce, quinoa has 2x the calcium as whole wheat, and delivers ~ 20% of the daily value of folate. If you are worried about strong bones, want to improve your memory, and/or are thinking about getting pregnant, start throwing quinoa into your soups, salads, and side dishes now!

While all of this scientific data shows why you should eat it, the taste alone is what is most likely to guarantee you will chow down on it. Fifteen minutes is all you need to whip up a delicious dish of quinoa — light and fluffy with just a hint of a nutty flavor.  It can be mixed with savory and sweets, alike.

How do you cook quinoa?

Quinoa is a great substitute for other grains consumed throughout the day. There are hundreds of varieties; the three main ones most commonly found in your supermarket are white, red, and black quinoa.  They are widely available in prepackaged containers as well as bulk bins.

A few tips for cooking:

  • Make sure to wash the seeds before cooking. In its natural state, quinoa has a coating of bitter tasting saponins, which are mildly toxic. Some packaged quinoa has already been rinsed for convenience, however it’s best to run cold water over the quinoa and wash thoroughly using a fine strainer or cheesecloth.
  • To cook, add one part quinoa to two parts liquid in a saucepan. Use low-sodium chicken or vegetable stock as a cooking medium for added flavor.
  • After the quinoa and water mixture is brought to a boil, reduce the heat to simmer and cover. It will usually take 15 minutes for the quinoa to completely cook. As an alternative, try using a rice cooker.
  • Remove from heat and let sit for 5 minutes. Do not remove the cover and stir! Let the quinoa do its thing. Once fully cooked, fluff with a fork and serve.

More tips for cooking quinoa

  • Dry roasting in a pan or oven before cooking will add a nice toasted flavor to the quinoa
  • Spice up your quinoa by adding fresh herbs —no added salt necessary!

What are the best ways to serve quinoa?

  • Combine with yogurt, nuts and fresh fruit for a power-packed breakfast.
  • Add to soups for additional protein and texture.
  • Use it in place of rice in dishes, such as in a stir-fry with vegetables and salmon.
  • Make quinoa burgers as a healthy vegetarian main course.
  • Add to salads for a protein boost.
  • Use ground quinoa flour for gluten-free breads.

Quinoa can also be served on its own as a side dish, with a bit of butter or oil, salt and pepper, or other seasonings. It also makes a great breakfast dish mixed with dried fruit, cinnamon, milk, and maple syrup or honey. Paired with chili, stir-fries, beans or curries, quinoa is a healthy substitute for rice (it also makes a tasty pilaf). As a main course, use it to make meat-free burgers, mix it into stews or toss it into salads. Quinoa works as a baking grain as well, and makes for delicious and nutritious breads and muffins.  However, if quinoa is overcooked, it can be quite unappealing.  Keep the grain firm and slightly nutty, and add your favorite spices (cumin, paprika, ginger, cinnamon and coriander) to keep it excited.

This is a great grain for bariatric patients since it provides fiber and protein, something most bariatric patients have to work hard to get enough in their daily eating plan.  Also, most patients tolerate quinoa quite well when compared to other grains, such as rice and pasta.

Remember, quinoa isn’t just for vegetarians.  It is a great way to obtain protein, calcium, fiber, and whole grains from a single food.  It is versatile and a nutritious superstar.  It can be added easily to your daily eating plan and spiced-up to fit your palate.  Give it a try today to reap all the benefits it has to offer.

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Nutrition Tip of the Week

May 8th, 2013 by admin

Author: Nadea S. Minet, MS, RDN, LD

Week of May 6, 2013

The Best Time to Workout

Does the early bird get the worm?  Some people swear by a 6:00 AM runs to get their hearts racing and psyched up for the day, while others wouldn’t dream of breaking a sweat before noon.  Many expects feel that morning workouts hold greater advantages than those in the evening, while other fitness professionals believe the opposite to be true.  Morning, midday or midnight — when’s the best time to work out?  Is any one time of day the best time to exercise?  There’s science to back both schools of thought, so who’s right?

The truth is there’s no reliable evidence to suggest that calories are burned more efficiently at certain times of day, but the time of day can influence how you feel when you exercise and how you feel about exercising.  The most important thing to remember according to experts is to choose a time of day you can stick with, so that exercise becomes a habit.

Everybody’s Different.  We all have different preferences and predispositions with regard to how we respond to exercise at different times of the day.  For example, if you are much more likely to work-out consistently with a friend, then you’re better off to opt for a social part of the day regardless of the time of day.  Some people like the isolation, or a chance to get away so the morning seems best. If you’re not a morning person, it does no good for you to try to get up at 5 o’clock in the morning to work out.  Do what’s most likely to work for you and your schedule and don’t make working out as problematic as it doesn’t have to be.

A recent study did find morning workouts are best if you want a better night’s sleep.  Patients in the study experienced a 10% reduction in blood pressure during the day and a 25% dip at night.  The better you sleep, the better it is for your body overall as it decreases stress and anxiety, increases your cardio health, helps you maintain your weight and lowers your blood pressure.  The longer time spent in deep sleep, the more time your body has to repair itself. Also, working out first thing in the morning may help control your appetite.  While it’s unclear why, we know that exercise can alter levels of the hunger-controlling hormones leptin and ghrelin.  The benefits were long lasting too; those who got moving early were more active all day and didn’t eat more to compensate for the calories they burned.

Consistency.  This is key; if you have trouble with consistency, morning may be best for you. In terms of performing a consistent exercise habit, research suggests individuals who exercise in the morning tend to do better.  Why? Getting exercise in before other time pressures interfere ensures other things won’t squeeze it out and you’ll stay on track.  There is less time for family, evening plans, commuting, late nights at the office, and other distractions to get in the way. Fatigue from a long day can also lead to skipping evening workouts.

Avoid Crowds. Fitness centers are typically the busiest between 5:00p.m. -8:00p.m, making it more difficult to get the machine or group fitness class you really want or enjoy utilizing. Mornings have less traffic making A.M. workouts more efficient. While there may be an inflow of gym-goers between 6 :00a.m.-8:00a.m, these patrons tend to get in and out within a fixed amount of time, leaving no room for socialization and clogging up the gym floor.

Scheduling Exercise. Not everyone can choose to exercise whenever they feel like it.  Commitments, work, and family often take precedence and you end up squeezing in some exercise, but not as much if you had put it on your calendar.  If you find that the only time you have to exercise is when you least feel like doing it, there’s still hope.  Your body can adapt to a new exercise time, however it might take up to a month to reset your internal exercise clock/circadian rhythms. If it’s on the calendar or a post-it note, it is more likely to be accomplished.

When Later Is Better. Despite good intentions to get-up early and get exercise over with, some people are more likely to exercise after work.  For them, it’s easier to get their body into a rhythm because they’re not fighting the body in the morning.  For some people, lunchtime is the best time to workout, especially if co-workers keep you company.  Just make sure you eat after your workout, not before.  Exercising immediately following a meal is probably not the best idea.  The blood that needs to go to your muscles is going to your digestive tract, decreasing your exercise output.  Give yourself 90 minutes after a heavy meal before exercising.  Although, you may need a small snack prior to starting your workout if it has been a while since your last meal.  Talk to your dietitian to determine when are the best times to eat for your schedule and workout routine.

Finding Your Own Best Time to Exercise. You don’t have to be an expert on circadian rhythms or consistency to determine the best time to exercise.  Try exercising at different times of the day.  Work out in the morning for a few weeks, then try noon, then early evening. Whichever time you enjoy most and makes you feel best afterward is the best time for you to exercise. Also, take into consideration the type of exercise; the time spent doing an activity, and other daily commitments that may affect your decision. Find a time that helps you make your exercise a regular and consistent part of your life.  A small study found afternoon exercise boosts workout performance. They found evening exercisers had higher power outputs.  They theorized that the more complex the movements required to perform the exercise, the more that the time of day can impact the performance.  In layman’s terms, you may perform better in the afternoon if your swimming, running, or biking versus something easier like walking.  We may even be less prone to injury if we hit the gym or pavement later in the day.  This is because the body’s temperature is higher at that time, making our muscles and joints more adaptable to the exercise. This is not to say morning exercisers are prone to injury.  With a proper warm-up, morning exercisers are at no greater risk for injuries than afternoon/evening exercisers.

Establishing the Exercise Obsession. You will reach the point where daily exercise comes as naturally as breathing.  At that moment, you may want some variation.  Consider changing the type of exercise or the time of day in an effort to stay habitually active.  Keeping it fresh and new makes it more gratifying and helps you to be consistent long term.  Whether you choose to workout in the morning, at lunchtime, or after work, make it a part of your routine.  Random exercisers are more likely to drop out.  Starting out can be as simple as changing the route you come home from work or school so that you drive by a gym.  Getting into the habit helps in being consistent.

Put the Fit in Fitness. The American Heart Association (AHA) recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time?  Be creative and break up your activity into daily bouts of 3-10-minute increments.  For example:

  • In the morning, park 10 minutes away from your work office and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout! ??Accrual across the day works just as well as exercise performed in one bout, and is often more manageable for many people.  More exercise is better for calorie burn, but the research has shown even modest amounts are much better than doing nothing at all.  Remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time. ??So get moving — at the time that’s right for you!

Best time for weight loss? It’s a toss-up between mornings and evenings.  Both show benefits, however according to the research, exercising in a fasted state is better for weight loss because our bodies burn a greater percentage of fat for fuel during exercise, instead of relying on carbohydrates from food.  With that said though, you have to have enough fuel from a previous meal and/or snack to get through the workout.

Don’t sweat the time of day too much.  It’s not always realistic to say you should exercise at a certain time.  Exercise is beneficial regardless of the time of day you do it.  Ultimately, it’s up to you to decide what works best in your routine. Remember, consistency is key, so find the time that allows you to stick to it and then schedule it like you would an appointment. More than anything, just showing up matters more than when you do!!  Then you will be on your way to Celebrating your successful weight loss and maintenance of that loss.

Of note: please talk with your surgeon and family physician before starting or changing any exercise routine.

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Nutrition Tip of the Week

April 29th, 2013 by hmackie

Author: Heather K. Mackie, MS, RD, LD

Week of April 29, 2013

Wonderful Water Aerobics

We all know that America is facing an obesity epidemic.  We also know that exercise is a great way to combat those extra pounds and keep them off.  However, when someone is overweight or obese, it can be difficult or even painful to exercise.  Low- to no-impact exercise is commonly a recommended for weight loss in combination with a balanced, healthy eating plan for many bariatric patients.  What are a few examples of low-impact exercise?  Yoga, walking, stationary biking, and swimming are all great ways to increase your health while working to drop the pounds.  As summer is approaching, water aerobics is a great way to beat the heat and burn a few extra calories while staying cool.

What is Water Aerobics? This activity involves being in a pool (indoor or outdoor) and does not require that someone be an experienced swimmer.  Typically the exercises are done in a pool at either neck or waist level (3-5 foot deep).  This type of exercise is great because it uses the natural resistance and buoyancy of the water to challenge the muscles without the extra stress on the joints, making it much less painful for individuals.  It is also great for those individuals with movement limitations related to their musculoskeletal system (back pain, knee pain, arthritis, etc.).

What Exercises are Performed? Typically exercises may include leg lifts, kicks, standing breaststroke and arm lifts.  All of these exercises will be performed in waist or neck-deep water.  Some classes will use equipment as well, including weights and “noodles” as seen in the picture above.

What are the Benefits? There are many benefits of water aerobics, including increased muscular strength and endurance, improved flexibility and balance, improved core strength, improved cardiovascular health (heart health), lessened joint pain, decreased risk of chronic diseases, and improved health for those with diabetes and heart disease.  For obese individuals, as the amount of low-impact physical activity increases, the risk of obesity-related diseases and conditions decrease (e.g., diabetes, heart disease, certain cancers, high cholesterol, high blood pressure, sleep apnea, etc.).   Water aerobics has also been shown to reduce the risk of injury when compared to land-based exercises.  It has also been shown to promote circulation, reduce swelling in ankles and feet, and increase joint range of motion.  Water aerobics is also a great way to change-up an exercise routine so you do not get bored!

Low-impact water aerobics is great for those individuals with joint pain and just starting to exercise as this type of activity reduces the amount of weight supported by the body, making it easier to move.  The natural resistance provided by the water, increases the energy the body uses, which results in an increased calorie burn.  For example, one hour of water aerobics can burn up to 364 calories for a 200-pound person.

What Does the Research Say? One recent study of obese women demonstrated that 10 weeks of exercise conducted in the water, which included two sets of ten reps of resistance exercise resulted in a significant decrease in joint pain and an increase in muscular strength and endurance, as well as increases in balance and flexibility.

One study compared water-based exercise to weight bearing land exercise in order to lose body fat in obese adult women.  Participants were randomly assigned to one of three groups: 1) walking on land, 2) swimming in water and 3) walking in water (head out water exercise).  After the conclusion of 13 weeks, there were significant reductions in body weight, percent body fat, and measurements in all three groups.  This demonstrates as long as individuals participate in programs that involve similar intensity, duration, and frequency, there are no differences in the effect of aerobic exercise in the water versus land.

Where to Start? Once your physician clears you to exercise, consider starting with an organized class, such as aquatic circuit training, aquatic yoga/pilates, or Ai Chi (water Tai Chi).  The class you choose should match your desired goals.  Some workouts will focus on calories burned, while others may be geared towards pain control and relaxation.  If you are not ready to join a class, treading water in a pool will be a super workout for your upper and lower body.  Even walking in the water is a great place to start.

Couple Considerations. Many bariatric patients (both pre-op and post-op) have said well I do not want to wear a bathing suit in public or do not own a bathing suit.  That is okay; many patients I used to work with would wear shorts and a T-shirt in the pool to get started until they felt comfortable with their new water aerobic buddies or desired to purchase a bathing suit.  The important thing is to get moving in a way that does not hurt your body and to find something that you enjoy.  Maybe water aerobics could be an option for you that you have not thought about before.

Some may laugh at this, but it is a real concern for some patients.  Many patients do not like to get hot or sweat and therefore do not like exercise (or think they do not like exercise).  Water aerobics is a great fit for them, because the water helps to keep you cool while you are burning calories and even though you might be sweating, you will not see the sweat!

No gym nearby?  That is okay, maybe you have a neighbor with a pool or a neighborhood pool – consider walking laps in the pool during hours that are not as busy as other times.

Please talk to your surgeon and family physician before starting any new physical activity regimen as certain water aerobic exercises may target the abdominal (stomach) and back muscle groups.  Make sure you have medical clearance post-operatively (and pre-operatively) from your surgeon and family physician.

Remember, water aerobics is not just for the senior citizens anymore!  It is a great workout that almost anyone can enjoy!  Almost everyone loves being in the water and water aerobics is a great change from your normal routine or maybe it is a great way to get started with a physical activity plan.  Whatever your reason – enjoy it!  Water aerobics provides all the social and motivational benefits of being part of a class, without having to fight for the last yoga mat!

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Nutrition Tip of the Week

April 26th, 2013 by hmackie

Author: Heather K. Mackie, MS, RD, LD

Week of April 22, 2013

Revive Your Space for Health and Wellness

There are so many reasons why America is facing the obesity epidemic.  Could where you spend your time have something to do with contributing to packing on the pounds?  Aiming for health and wellness may include changing your space to make the healthy choices, the easy choices.

The First Step – The Fridge. Many people agree it is beneficial to start in the kitchen when setting yourself up for success when it comes to weight loss and maintaining that loss.  Consider getting rid of the “trigger” foods.  As we all know, if it is there, we will eat it.  Think about alternative foods that would be a healthier option, but still satisfy your cravings.  For example, if you are a chocolate lover, then maybe consider placing Jell-O sugar-free chocolate puddings in your fridge so you are prepared for the next chocolate craving.

Next, consider rearranging how your fridge is set-up.  Move fruits, veggies, and lean proteins to eye level.  Put less healthy foods further down so you will not be as tempted by them.  Get rid of condiments that you do not use and any spoiled foods.  This gives you a clean space to fill with healthy foods.  If your family chooses to not adopt your new healthy eating plan, separate their food from yours and ask them to respect your healthy space in the fridge.

Try these same tricks in your pantry.  You can probably get rid of (consider donating nonperishable foods) more foods in your pantry.  Most people’s pantries tend to be filled with high-calorie, high-carb cookies, crackers, cereals, and chips.  Healthy eating should incorporate more fresh fruits, veggies, lean meats, and low-fat dairy products, which are commonly found in the fridge anyways.

De-Clutter the Counters. Do you have any cookie, candy, chocolates, or other unhealthy foods lining your countertop?  Do you keep partially opened bags of chips on top of the fridge?  It is best to completely get rid of these items, but if they belong to other members of your family, put them behind closed doors.  Remember: out of sight, out of mind.  Consider putting a bowl of fruit on your countertop instead.

If you want to add something back to your counter, consider a digital kitchen scale.  When first starting to learn proper portion sizes, it helps to weigh and measure in the beginning until you become more comfortable with “eyeballing” a 3 oz portion of chicken for example.  You do not have to spend a bunch of money on a scale.  Compare prices and find one that fits your budget.  Keep it on the counter and you will be more likely to use it!

Single Serve is the Way to Go! A great healthy eating plan often includes single serve containers.  Many people spend time planning and cooking meals ahead of time for the week or next couple of days.  Divide those meals in single serve containers so they are easy to grab as you are walking out the door for work.  By doing so, you will be less likely to go out to eat for lunch.  This is also true for snacks.  For example, almonds out of the can are never a good idea (at least not for me, I will eat the whole can).  Consider portioning out one serving of almonds into zip lock bags for grab and go convenience and you will not be as tempted by the whole can.  While you can now purchase many single-serve items at the grocery store, it will cost you more money.  If you have a tighter grocery budget, consider making your own single-serve items to save money and your waistline.

Slash the Screens. Are there laptops, smart phones, tablets, and several TVs at home?  Do your health a huge favor and hide one or two for a while.  Consider setting hours for screen time and turning them off outside of those hours.  Instead of surfing the net, checking email, or face booking during commercials, consider doing a few push-ups, planks, or even jumping jacks.  Even just standing up and down from your seat during commercials will increase your daily activity level and thereby increase your daily calorie burn!

Standing is a Requisite. Sitting all day has been shown to reduce your lifespan.  Identify tasks in your home that you can do standing.  Place files used frequently on a top shelf so you have to get up from your office chair to get them.  Link your computer to a printer in another room so you have to walk to get what you have printed.  Stretching your legs every couple of hours is always beneficial.  Instead of emailing a co-worker, consider walking to their office to talk to them instead.  If you have a really cool boss that is into health and wellness, see if they will provide a treadmill desk?!?  We can all dream…

What are the Workplace Obstacles? If the break room is full of unhealthy food choices, then avoid it.  Find another place to eat your lunch.  Is there a park nearby?  Is there a coffee house close by that would allow you to bring your lunch inside on a cold or rainy day?  If a co-worker has a candy bowl on their desk that always tempts you, then it may be best to email that co-worker rather than walk into their office.  If you have people that consistently bring food to your office, talk to them and see if they would be willing to bring healthy choices every once in a while.  Make sure you have healthy options available at work so you will not be as tempted by the unhealthy choices frequently available.

Take a Snack. Many Americans spend countless hours in their cars.  Dropping off kids, picking up kids, the commute to work, etc.  Pack healthy snacks for the car so you will not be as tempted by the fast food drive thru or convenience store choices. A jar of almonds or soy nuts, a Simply Bar, ostrich jerky, and even a zip lock baggy of your favorite protein powder can be a quick and easy snack.  You can buy a bottle of water almost anywhere to mix with the protein powder for a quick and easy snack or meal on the go.

Keep the Gym Bag Convenient. If you have unexpected downtime you can get in a quick exercise session anywhere.  Did your son’s football practice run late?  Then consider walking a few laps around the field.  Was a meeting cancelled at work?  Lace up those tennis shoes and take a couple laps around the block to get your heart pumping.  Remember, 10 minutes, 3 times a day is still equivalent to one 30-minute workout session.

Pack your gym bag at night before you go to work and put it by the door so you remember it daily.  Consider changing clothes at work so you are more likely to hit the gym on your way home from work.  If you are a morning exerciser, put your tennis shoes at the foot of your bed, along with your workout gear and you will be far less likely to hit the snooze button.

Every step counts when it comes to long-term health and wellness and no step is too small!  By incorporating a few of these suggestions into your life, you are bound to notice a huge impact in your health.  Making healthy choices easier, will improve your weight loss success!  We look forward to CELEBRATING your successes with you for many years to come!

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Nutrition Tip of the Week

April 19th, 2013 by admin

Author: Nadea S. Minet, MS, RDN, LD

Week of April 15, 2013

Don’t be Bamboozled by the Produce Pretenders

Is all produce good for you?  Not when the produce is not Mother Earth’s best and it is packed with additional and unnecessary sugar, fat, calories, and saturated fat. Eating enough produce on a daily basis helps the body fill up on fewer calories and provides necessary vitamins, minerals, antioxidants and phytonutrients.  While you should be consuming at least 5-9 servings of fruits and veggies daily (general population; recommendation may vary for weight loss surgery patients), to help fight and prevent heart disease, certain cancers, stroke, high blood pressure and diabetes, specific choices may actually be a produce pretender.  A produce pretender is better known as a produce that is feigning to be healthy and lean rather than the real deal.  Some fruit and vegetable products may seem healthy; however they are actually loaded with added calories, sugar and/or fat.  Here we will discuss some common pretenders and their “healthier” counterparts.

Veggie Sticks/Chips.  These sound healthy and a great way to get in some vegetables; however a quick glance at the ingredient label will let you know what is really in the sticks: potato starch, dehydrated potatoes, vegetable oil, tomato, salt, and spinach powder. The main ingredient missing is the vegetables. At 130 calories for 20 chips, which is very similar to potato chips.  Your waist will not be thanking you for eating your “vegetables”.  A handful of raw veggies dipped in a low calorie and/or low fat dressing or salsa would be a better option.

Yogurt-Covered Raisins. Yogurt is healthy; raisins are healthy; so yogurt covered raisins are healthy, right? Wrong, a petite handful (1/4 cup) of these sugarcoated raisins provides a measly amount of yogurt (and hence calcium) but come packed with 5 grams of fat, with 4 grams coming from artery- clogging saturated fat, thanks to the added hydrogenated palm kernel oil. For a truly healthy snack, sprinkle 2 tablespoons of raisins into 6 oz. plain yogurt or Greek yogurt.  Now the raisins are truly yogurt-covered and will provide protein and calcium along with many other vitamins and minerals.

French Fries or Sweet Potato Fries. French fries do not count towards your vegetable servings. The average order of restaurant French fries tops out around 500 calories and 30 grams of fat, 7 grams from saturated fat.  If a vegetable is fried, it does not count in your tally, enough said.

Fruit Snacks Made with Fruit Juice. They may contain 100% of your daily value of Vitamin C and 25% of Vitamins A and E, but that does not classify them as a fruit. It should be noted, some fruit snacks add trivial amounts of apple puree concentrate and are fortified with Vitamin C; however the net result is no different. Fruit Snacks are glorified candy.  In fact, some fruit snacks have even more calories per gram than gummy candies.  Regardless, some processed food company advocates defend fruit snacks and say they are not marketed as healthy snacks.  The bottom line: it is still a sugary snack with zero fiber. Try an apple or unsweetened applesauce; you will consume fewer calories and get 3 grams fiber.

Banana Chips. Bananas, in their raw state, are a nutritious food rich in potassium and fiber. Bananas are fried or dehydrated to make banana chips. Although banana chips supply essential vitamins and minerals, you are better off eating a fresh banana. Banana chips contain large amounts of saturated fat and smaller amounts of key nutrients when compared to a raw banana.  Do not go bananas over the chips as a measly ¼ cup has 150 calories (the equivalent to 1 ½ bananas), 7 grams of fat, and 6 grams of heart-unhealthy saturated fat, thanks to the added hydrogenated coconut oil. Try buying a bunch of saturated fat-free bananas and tote one along daily for a boost of potassium and fiber.

Fruit Juice Drinks. Beware of fruit juice beverages boasting to be 100% natural. A bottle of a combination of spring water and real juice blends actually contained spring water followed by pure cane sugar and then white grape juice and strawberry juice concentrate. Yes, all the ingredients are “natural”, but I am sure you do not shop for all natural cane sugar. Another mixed fruit flavored juice drink was packaged stunningly with raspberries and apples pictured on the front label, but contained only water, high fructose corn syrup, and apple juice.  Raspberries were missing in action. The terms “drink”, “cocktail”, and “beverages” on the label are code words for added sugars and less actual fruit juice in the container. Stick with 100% OJ or even better, a whole orange, which has everything orange juice has to offer, plus fiber.

Because these fruits and vegetables are convenient and “look” like a healthy alternative to the real thing, it is easy to mistake them for the real produce. However this can pose a problem, leading you to consuming excess calories and fat, and ultimately may cause weight gain. Also, keep in mind how sugar and fat may cause some bariatric patients to experience dumping syndrome.  Talk to your dietitian/surgeon about which choices are best for you.

Do not be fooled by the produce pretenders; stick with fresh or frozen fruits and vegetables and you will be on your way to losing weight and Celebrating your success.

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