Is Your Healthy Food Good for You?

FOOLING YOU?

While the number of “healthy” products in the grocery store has grown, so have rates of obesity, diabetes and heart disease. A dietician gives tips for looking beyond the labels.

BY JULIE WENGER WATSON

Everyone knows the importance of a healthy diet. Eat plenty of fruits, vegetables and lean proteins, right? Beyond those basics, however, things can get confusing. What exactly is healthy? Take a walk down the supermarket aisle and you’ll find many “health” foods: “healthy” cookies, “healthy” shakes and “healthy” bars – or at least that’s what the labels proclaim. While many of these products can be part of an overall nutritious eating plan, the key is to shop wisely and consume in moderation.

An estimated $4 billion industry, meal replacement is big business in the U.S. Despite these growing numbers, approximately threefourths of Americans continue to have a diet that is low in fruits and vegetables, and most exceed the recommendations for added sugars, saturated fats and sodium, according to the U.S. Department of Health & Human Services. While products like bars, shakes and meal replacements can certainly be convenient, in reality, they’re not all created equally. In fact, as Americans consume more of these “health foods,” rates of obesity, diabetes and cardiovascular disease are on the rise.

EVERYTHING IN

MODERATION

According to Haley Billings, a registered dietician with the

Tulsa Health Department, while these types of products can be part of a healthy diet from a nutritional standpoint, they should be used sparingly to replace actual meals.

“For some people, it’s convenient,” she notes. “If you’re running out the door and it’s either, ‘I’m not going to eat breakfast,’ or ‘I’m going to pick up something along the way,’ a protein bar could be a decent option for them. But if they’re doing it because they thought it was healthier than, say, scrambled eggs or oatmeal for breakfast, I would never say it’s healthier than food. I always want to promote food first.”

Although she would never recommend these types of prepackaged items over food, Billings does recognize there are times when they serve a purpose.

“If we’re talking about an older population, I know a lot of individuals don’t want to cook or just physically are not able to anymore. Sometimes these can be a quick solution to those problems,” she said.

FOOD VERSUS SUPPLEMENT

“There are two categories into which these different types of food that we’re talking about are placed. Sometimes when you go to the grocery store, you might find these bars and replacements mixed in with the food. Other times, they’re with the medicine in the pharmacy,” Billings noted. “If they’re classified as ‘foods,’ they’ll have

For more information on healthy eating, visit www.tulsa-health.org/ healthy-lifestyles/healthy-eating.

“Foods are tightly regulated by the Federal Food & Drug Administration (FDA), whereas with supplements, there’s not much regulation,” Billings said. “It’s left up to the manufacturer to live up to the claims they’re making and regulate the quality.”

Because of this, Billings advises sticking to the food section, where the labels contain nutritional information. She recommends looking for products containing fiber, a normal amount of carbohydrates (15-20 grams) and as little added sugar as possible.

When shopping for bars, Billings prefers those where she can “see” the ingredients.

“For example, bars that are made primarily of nuts would be a good choice,” she explained. “It’s still made of whole foods. It’s just a little more processed.”

If you’re considering any other kind of dietary supplement, Billings recommends discussing it with your doctor first. Even herbal supplements can contain ingredients that may interfere with other medications.

COST VERSUS CONVENIENCE

Americans spend a significant part of their household budget on groceries, so how do these products stand up to other choices at the supermarket economically?

“The bars that claim to be the ‘health’ bars are typically the more expensive ones. There are definitely whole food options that are cheaper, but usually they’re not as convenient,” Billings said. “If cost is really a concern for people, there are a lot of other options like yogurt that are probably cheaper than those bars. I can understand both sides of the argument, but I don’t think buying those protein bars is cost-effective if we’re talking about trying to find a cheaper snack.”

Billings also notes that fruit and nuts make healthy and convenient snacks, while also providing you with other nutrients that may be difficult to find in products like bars and replacement foods.

“As far as an overall healthy diet, when you’re eating food instead of replacements, you’re getting a wider variety of nutrients. A lot of the bars and shakes do a good job of adding vitamins and minerals to replace what you would be getting with food, but there are different components, phytochemicals like antioxidants and things, that you can’t replace,” she said.

Eating right is important. In a perfect world, our plates would have a variety of colorful fruits and vegetables and moderate servings of lovingly prepared lean proteins, but few of us live in a perfect world. Sometimes, convenience and “good enough” are what it takes to get us through the day. An occasional, well-chosen "health food" in the form of a protein bar or shake can be part of a good overall eating plan.

www.tulsa-health.org/ healthy-lifestyles/healthy-eating.

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READING THE LABEL

Breaking Down Nutrition Facts

The Nutrition Labeling and Education Act (NLEA) was signed into law in November 1990, making it mandatory for food producers to tell customers certain facts about the canned good or package on the grocer’s shelf. The iconic black and white food label shoppers recognize got its first big face-lift just this year.

Changes include larger print, more realistic serving sizes and daily values that reflect new nutrition standards. Product manufacturers are now required to report amounts of vitamin D, calcium, iron and potassium, nutrients Americans tend to fall short on that are vital for good health. They must also now list added sugars. Sources: www.health.gov, www.FDA.gov, www.cdc.gov.

SERVING SIZE

Serving sizes are based on the typical amount people eat and drink. Remember, the sizes are not a recommendation. Dual-column labels tell consumers how many calories and nutrients they’ll get if they eat one serving or the whole package.

CALORIES

Bigger, bolder print helps shoppers key in on calorie count, the measurement of energy in food that comes in the form of carbohydrate, fat, protein and alcohol.

CHOLESTEROL

Dietary cholesterol is found only in animal products. The human body produces all the cholesterol it needs, so consuming it in food isn’t necessary.

%DV – Saturated and trans fats raise cholesterol levels which are associated with an increased risk of heart disease. Guidelines call for keeping intake as low as possible.

REQUIRED NUTRIENTS

Vitamin D and potassium values replace vitamins A and C on the new food nutritional labels. Calcium and iron are still required. Food producers can add other nutrients voluntarily.

%DV – Vitamin D and potassium were added because low intake is associated with potential health risk. The FDA recommends 1,300 mg of calcium, 20 mcg of vitamin D, 3,500 to 4,700 mg of potassium and 18 mg of iron per day.

PERCENT DAILY VALUE

The %DV shows how much nutrients in the food contribute to a total day’s diet based on the amount an average person should eat in an entire day, or 2,000 calories. That’s about right for a sedentary male age 55 or older.

TOTAL FAT

The new labels focus on types of fat rather than the overall amount because the type is now seen as more important. Saturated and trans fats are considered unhealthy while other fats play an important role in health.

%DV – The daily value for total fat is 78 g per day, based on the average 2,000 calorie daily diet.

SODIUM

Sodium is a mineral that is one of the elements found in salt. Over 70% of dietary sodium comes from eating packaged and prepared foods.

%DV – Sodium is an essential nutrient needed in small amounts. Guidelines recommend limiting intake to less than 2,300 mg per day, about 1 tsp. Higher amounts are associated with high blood pressure.

CARBOHYDRATES

Carbohydrates are found in plant foods and dairy products. The new nutrition label includes sugars that are naturally found in food and sugars added during processing, dietary fiber and sugar alcohols which aren’t completely absorbed by the body.

%DV – The daily value for total carbs is 275 g for the average person. Dietary guidelines recommend limiting added sugars to less than 10% of total calories a day.

PROTEIN

Protein is found in plant and animal products. It’s a component of every cell in the human body and is important for many processes. Though animal protein may include sodium and has saturated fat, it can be included in a healthy diet in recommended amounts.

%DV – The %DV is not required for protein unless the product claims to be high in protein or is intended for infants and children under 4. An average adult diet should consist of 50 g of protein.