Eat This, Not That: Supermarket Edition

There are thousands of options when you go to the grocery store. Just peak down the cereal aisle and you will see at least 50 different options. Which ones are the healthiest?! Welcome to Eat This, Not That Supermarket Edition!

Cereals
Eat This: Kashi GOLEAN
               140 calories, 1g fat, 0g saturated fat, 6g sugar, 10g fiber
Not That: Post Banana Nut Crunch
               240 calories, 6g fat, .5g saturated fat, 12g sugar, 4g fiber
-Two key things to look for on the cereal label are high fiber and low sugar.

Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
               60 calories, 0g fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
               150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar

-Two key things to look for in yogurt are low sodium and sugar and high protein.

Breakfast Meats
Eat This: Banquet Brown'N Serve Turkey Sausage
               110 calories, 7g fat, 2g saturated fat, 380mg sodium
Not That: Banquet Brown'N Serve Original Links
               200 calories, 18g fat, 6g saturated fat, 490mg sodium

-Two key things to look for with breakfast meats are low saturated fat and sodium.

Peanut Butters
Eat This: Simply Jif
Not That: Skippy Creamy
               -Both have similar amounts of calories and fat; however, the natural peanut butters don't have added sugars.

Soups
Eat This: Campbell's Healthy Request Tomato Soup
               90 calories, 1.5g fat, .5g saturated fat, 400mg sodium
Not That: Campbell's Tomato Bisque Soup
               130 calories, 3.5g fat, 1.5g saturated fat, 880mg sodium
-Two key things to look for in soups are low sodium and saturated fat.

Nuts
Eat This: Raw Pistachios or Whole Natural Almonds
               -Pistachios provide phytosterols that decrease bad cholesterol
               -1 oz. almonds provides half of the Vitamin E you need in a day
Not That: Planter's Dry Roasted Peanuts
               -Peanuts are the lowest nut in nutritional value with minimal antioxidants.

-Don't worry about the fat content for nuts. Most of this will (should) come from the monounsaturated fatty acids.

Frozen Entrees
Eat This: Healthy Choice Chicken Broccoli Alfredo
               300 calories, 5g fat, 2g saturated fat, 430mg sodium
Not That: Maria Calendar's Fettucine with Chicken and Broccoli
               630 calories, 37g fat, 15g saturated fat, 900mg sodium
-Two key things to look for with frozen entrees are low sodium and saturated fat.

Cheese
Eat This: Athenos Traditional Feta 
               80 calories, 6g fat, 3.5g saturated fat, 330mg sodium
Not That: Treasure Cove Blue Cheese
               100 calories, 8g fat, 5g saturated fat, 380mg sodium

-Two key things to look for with cheese are low saturated fat and sodium.


When reading a food label, remember to look at the protein, fat, fiber, salt, and carbohydrate content. Also, sugar should not be one of the first 4 ingredients listed on a food label. 

As a final note, try to shop the outside perimeters of the grocery store as much as possible (that is where all the healthy foods are)!


Zinczenko D. Eat this not that. New York, NY. 2008. 

Eat This, Not That

So, you skip the homemade dinner and opt to go out to eat. But what do you choose?! Although what is available to you may not always be the healthiest, some choices are better than others.  Now, on to eat this, not that!

Restaurants

Applebee's
Eat This: Grilled Cajun Lime Tilapia
               310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
               1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium


Burger King
Eat This: Croissan'wich Egg and Cheese
              300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
               530 calories, 37g fat, 12g saturated fat, 1,490mg sodium


Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
              270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
               480 calories, 16g fat, 6g saturated fat, 1,640mg sodium  




Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
              310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
               500 calories, 15g fat, 7g saturated fat, 930mg sodium



Olive Garden
Eat This: Chicken Giardino
              448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
               1,315 calories, 86g fat, 2,550mg sodium



Outback Steakhouse
Eat This: Prime Minister's Prime Rib
              730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
               1,450 calories, 85g fat, 87g carbohydrates



P.F. Chang's
Eat This: Ginger Chicken and Broccoli
              660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
               1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates


Ruby Tuesday
Eat This: 7 oz Top Sirloin
              464 calories, 24g fat
Not That: Turkey Burger
              1,171 calories, 58g fat

Additional Swaps and Tips

Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.

Movie Theaters
Eat This: Popcorn (10 cups)
              550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
               608 calories, 34g fat, 14g saturated fat, 1,736mg sodium



Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
              60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
              150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar

When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!



Zinczenko D. Eat this not that. New York, NY. 2008.