Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

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Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

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Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

13 popular foods for kids that are sources of trans fat

Photo credit: YGX (Flickr)

Lately, I've been finding that frankenfats keep showing up in some unexpected places in children's diets.  Given all of the evidence of the potentially harmful effects of industrially produced trans fat in the diet, I'm surprised that we're still finding it lurking in the food supply, especially in foods that children commonly consume.  Don't be fooled by labels that suggest a food is trans-fat free.  If a food contains less than 0.5 g of trans fat per serving, it can be labeled as trans-fat free.  While a food may contain little trans fat, there really is no need for trans fat in the diet, and there are plenty of high quality, nutritious alternatives to these foods.  Also, don't be distracted by claims that a food is "High in Vitamin C" or "Excellent Source of Calcium" or "Low-Fat".  It may still contain trans fat.  Always read the food label's ingredient list, and look for  "partially hydrogenated" oils as these are sources of trans fat.  Here's my list of popular kids' foods that contain trans fat.

Fruit snacks:  Fruit By The Foot, Fruit Roll-ups, and Fruit Gushers all contain "partially hydrogenated oil".  Look for options that do not contain trans fat, or make your own fruit leather at home.
    
Toaster pastries:  You may want to think twice about letting your little ones pop toaster pastries, like Pop Tarts and Toaster Strudels, into their little mouths.  These may be convenient breakfast options, but they  contain trans fat and added sugar.  A more well-rounded breakfast that includes a high quality source of whole grain and protein along with a vegetable or fruit will provide your child with a better balance of nutrients to fuel his day.

Yogurt-covered snacks:  The yogurt coating on snacks, such as raisins, pretzels, or Yogo Bits, is a source of trans fat.  Dried fruit, such as cherries or raisins, are perfectly nutritious snacks for children; however, I draw the line when they're wrapped in trans fat.

Cinnamon rolls:  Refrigerated cinnamon rolls, like Pillsbury Grands Cinnamon Rolls, are certainly a grand source of trans fat, containing as much as 2.5 g per serving.  There are plenty of other nutritious, convenient, and tasty breakfast options available.  Try these.   

Sandwich crackers or cookies:  Although a popular portable snack option, sandwich crackers and cookies are a significant source of trans fat. Keebler's Sandwich Crackers offers 2 g of trans fat per serving.  You're better off making your own mini-sandwiches to take along.


Cookies:  Beware of those Girl Scout Cookies because four varieties contain trans fat.  Refrigerated cookie doughs are even more significant sources of trans fat. In fact, one serving of Pillsbury's Read to Bake Sugar Cookies contains 2.5 g trans fat.  Other popular kids' cookies are also sources of trans fat, too, so read the labels!

Pudding snacks: Sometimes parents rely on pudding snacks as a source of calcium for their children.  While these snacks may contain calcium, they also contain trans fat as well as added sugar.  Yogurt sweetened with real fruit would be a more nutritious option for calcium, potassium, and protein.

Hot cocoa mix:  It can be fun and comforting on a cold, wintry day to warm up with a cup of hot cocoa.  However, hot cocoa mixes also contain trans fat.  It's usually listed within the first three ingredients.  You'd be better off making your own homemade version instead.

Microwave popcorn:  What's family movie night without a little microwave popcorn, right?  Well, unfortunately, microwave popcorn often contains partially hydrogenated oils.  Be sure to read the labels carefully, or better yet, make your own at home so that you can control what goes on it.
  
Pancake and waffle mixes:  Aunt Jemima might have made breakfast-prep a lot easier, but unfortunately, she, along with Hungry Jack and others, didn't leave out the trans fat.  Homemade pancakes and waffles are really not that time consuming, so give it a shot.

Graham cracker snacks:  No, not Teddy Grahams.  They're so cute!  Yes, and they can also contain trans fat.  There are some graham snacks that do not contain trans fats, so those would be better options.

Vanilla wafers:  Often introduced to babies and toddlers, vanilla wafers can be high in trans fat.  Keebler Vanilla Wafers contain 2.5 g of trans fat per serving.  It's better to help those little ones develop preferences for more nutritious options, like vegetables and fruits.

Animal crackers:  Yes, these seemingly innocent snacks can contain trans fat and few other high quality nutrients.  Scan those labels to avoid trans fats or find more nutrient-dense alternatives.

Do any of these surprise you? If so, which ones?

5 Kids' Snacks That Might Be Less Nutritious Than You Thought

As I cruise through the grocery store, I often find myself on the prowl for the latest snack foods available for kids. Lately, I've noticed that when I pick up the product and take a closer look at the Nutrition Facts Panel and read the ingredient list that I am quite surprised by what I find upon closer investigation. I thought I'd share my insight on 5 kids' snacks that may be less nutritious than you thought. 

• Fruit Snacks: These are the "fruit" snacks that look like gummy bears.  They seem to be popular with parents because they're handy, and having the word fruit in the name must mean that they're nutritious, right? The first three ingredients for most of these snacks are basically sources of sugar. In fact, one serving of many of these products I've reviewed provide around 13 grams or 3 tsp of added sugar! Some say "Made with Real Fruit" right on the label. So, what's the problem?  The first two ingredients before the source of fruit (apple puree concentrate) are corn syrup (= added sugar) and sugar.  While it might be "made with real fruit", just how much real fruit?  Not enough to make it equally or more nutritious than the real "real fruit"! The products also often claim to "high in Vitamin C". Wow, that's great, right?  Even though it might be high in vitamin C, what other nutrients is it high in?  Not many other than sugar.  And although the one of first three ingredients is a blend of fruit juice or fruit puree concentrates, fresh fruits will still be better sources of vitamins, minerals, and fiber and will likely have more between-meal staying power.  
• Yogurt or yogurt smoothies for kids: These snacks do contain yogurt, which is a high quality source of protein and other nutrients, such as potassium, calcium, and Vitamin D. They are also a source of probiotics (aka, friendly bacteria). However, even though the name of the yogurt (eg, Strawberry Explosion) might suggest that it contains fruit, there is often no actual fruit involved. For instance, the label on one yogurt smoothie product targeted towards children states "Strawberry Explosion contains no fruit juice". A look at the ingredient list also shows that this food contains added sugar. A 3.1 ounce serving contains 14 g of sugar, some of which most likely comes from the naturally-occurring milk sugar; however, the rest is added sugar. You might be better off mixing or blending whole fresh or frozen fruit with plain yogurt for a more nutritious homemade version. 
  
• Squeezable, freezable fruit: I checked out a few of these products and found that two of the first five ingredients are fruit purees and two of the first five ingredients are also sources of added sugar. I'm not sure how much of the 26 g of sugar per 1 cup is added sugar, but I am sure that the little ones might be better off with a homemade version for which you can control the sugar content.
• Yogurt-covered snacks: Take a look at the ingredient list of these yogurt-covered and you'll find that these are less yogurt and more added sugar. First ingredient = sugar! Second ingredient = coating, which is composed mostly of sugar and partially hydrogenated palm and palm kernel oil, which are sources of trans fat. In fact, one serving provides 13 grams or ~3 tsp of added sugar! It does contain 60% of the Daily Value for Vitamin C; however, it's pretty scant on other nutrients, such as vitamin A or iron. Plus, I can think of plenty of other foods that would be better sources of vitamin C as well as other vitamins, minerals, and fiber. 
• Organic snacks: They're organic, so they're more nutritious right? Granted, organically-produced foods may be better for children; however, organic and healthy are not synonymous. After reviewing an organic fruit snack product, I found that, although organic, 4 of the first 5 ingredients are sources of added sugar, and with 10 grams or 2 1/2 tsp of sugar per pouch, it can really add up. 

So am I saying hands off to these kids' snack foods? Not necessarily.  I'd definitely recommend practicing moderation with these foods.  Maybe you offer these foods sometimes but not everyday.  And when offering these foods, maybe you could balance out your child's nutrition by also offering other more nutritious foods throughout the day, too.  It's best not to take kids' snacks at face value.  Look beyond the front label to scope out that Nutrition Facts Panel and the Ingredients List for more information.  

Brain food

It may sound silly, but as I was growing up, my mom often told me the reason I was smart is because she ate fish while she was pregnant. It's funny to look back now and realize how intuitive she was about this concept. While there is much controversy over the consumption of fish during pregnancy, I've recently read more recent evidence revealing that the consumption of fish, specifically the omega-3 fatty acid, DHA, may be associated with increased cognitive and visual performance in young children. This essential fat is highly concentrated in the brain, eyes, and central nervous system, and it appears that consumption of it during the last two trimesters of pregnancy may be critical to optimal brain and visual development. I personally understand the importance of making informed decisions about factors that affect the health of the baby during pregnancy (and lactation), so if you know of a pregnant or nursing mom in need of some guidance on this you may check out this link for more information regarding guidelines on fish consumption during pregnancy. To a happy and healthy 9 months...

The truth about trans fat

This topic may seem a bit un-hip at the moment as various items in nutrition news become hot and then not in no time. However, trans fat still interests me. I teach my students about it, and I still get asked about it a lot in practice. I thought I'd write about it this week because it still seems to be an area of interest for many. In fact, in July 2008 California lawmakers approved legislation for a ban on trans fat in foods from restaurants and bakeries, and the law will take effect in 2010. This follows the somewhat controversial ban on trans fat in restaurants in New York City and others.

First of all, what is trans fat? Well, it's a type of fatty acid in which the chemical structure has been changed. This can be done industrially in order to enhance the shelf life and texture of foods. There are two types of trans fats: industrially produced (usually found in margarines, shortening, baked and fried foods) and naturally occurring (found in beef fat and milk). It appears that it's the industrially-produced type that poses the most health risk.

Why all the hype? Well, let me count the ways.

First and foremost, intake of trans fat is linked with increased risk of coronary artery disease, risk of fatal and nonfatal heart attacks, and sudden cardiac death. It is associated with increasing total and LDL (bad) cholesterol, lowering HDL (good) cholesterol, and increasing total to HDL and LDL to HDL cholesterol ratios. Plus, the effect on LDL cholesterol appears to be dose-dependent meaning that trans fat has an affect at varying doses rather than starting at say an intake of X grams/day.

It doesn't stop there. There are several other avenues through which it possibly contributes to heart disease including causing the arterial walls to be less flexible and activating inflammatory responses, which is increasingly associated with heart disease.

The shocker for me was the effect on the unborn fetus and breastfed infant. Of course, this is a potential risk, but it may adversely affect growth and development by interfering with the metabolism of essential fatty acids needed for growth and brain development (DHA and ARA). However, it may also just be that women who consume a diet high in trans fat may also not eat sources of healthy fat (omega-3 fatty acids like fish, fish oil). In one study, newborns with high levels of trans fat in their blood system tended to have smaller head circumferences, which can be an indicator of brain growth/development. This was a small study with several limitations, but the data are intriguing. What I don't believe a lot of pregnant and/or breastfeeding women realize is that what they eat really can affect their babies negatively. The ONLY way a fetus or solely breastfed infant can have trans fat in their bodies is through the mother's dietary consumption.

Other studies show either no or some positive association between trans fat and cancer and diabetes. There are also studies linking trans fat with impaired insulin sensitivity or insulin resistance. This appears to be mostly in obese subjects and/or those who already have diabetes and/or insulin resistance.

The good news is that the FDA started requiring placement of trans fat content in foods on the Nutrition Facts Panel as of Jan. '06. So even before then, companies were scurrying to remove or reduce trans fat from their foods. This was done in other countries well before us, and the average trans fat intake in those countries declined with this change. That's good news for us! At the same time, in order to make up for this reduction in trans fat, many food manufacturers utilized fat sources that are high in almost equally unhealthy -- saturated fat. Be careful! Read the label. In addition, something can say it has 0 grams trans fat or 'trans fat free' and still contain trans fat. In order to state these things, it has to contain <0.5g trans fat per serving. Check the ingredients list, and if you see the words "partially hydrogenated" and whatever type of vegetable oil listed, it contains some trans fat. Be aware that the trans fat content includes both industrially produced ("partially hydrogenated") and naturally-occurring. Also, supplements may contain trans fat as well. They are also required to list this info on their Supplement Facts Panel. In fact, one woman I know saw that her child's Flintstone gummy vitamins contained "partially hydrogenated vegetable oil".

As for the ban on trans fats, I have no problem seeing industrially-produced trans fat disappear from the food supply. There is no real human need for it other than to offer a dense source of energy (calories), and there are other nutrients and types of fat that can serve that purpose. It is simply not an essential nutrient meaning our body does not need trans fat for survival or to function properly AND it is actually potentially harmful. Yet another reason to get a little closer to mother nature when it comes to the food we eat:)

Here's to a healthy week!