The Biggest Health Food Scams of 2011 #3

7. Pasta Made with Veggies

Kraft is the latest food giant to promote hiding veggies in packaged foods. Walmart and Target started stocking Kraft Macaroni and Cheese Dinner Veggie Pasta in June and the Barilla Piccolini Veggie line hit shelves just a few weeks later. Both tout a whole serving of vegetables in each helping of pasta. But can you really get the same benefits of vegetables from neon orange mac and cheese? Take a guess.

"Vegetables that are freeze dried, powdered, and mixed into processed foods don't pack the same nutritional punch as whole vegetables," says Davis. Plus you are losing one of the top benefits of whole vegetables for people trying to fill up the bellies with fewer calories: volume.

8. Sea Salt

Wendy's released a sea slat version of its french fries at the end of 2010 - just a glimpse of what was to come in 2011. Almost every major brand of potato chip offers a sea salt flavor, and other big brands like Planters and Campbell's also has jumped on the bandwagon. Unfortunately, salt is salt. "By weight, both sea salt and regular table salt contain the same amount of sodium, which is what poses a health risk," says Davis. Another thing you may not realize: it doesn't matter what form those little whit crystals take, or what it says on the package label. All salt comes from the sea.

9."All-Natural Snacks"

The FDA hasn't officially defined "natural" yet, but it was one of the hottest buzzwords of 2011. Sales of all-natural products grew about 14% over the past 2 years, compared with 4% for the whole savory snack category. On cue, Frito-Lay announced in March that it will ditch monosodium glutamate (MSG) and other artificial ingredients in more than 60 snack varieties (including Lay's potato chips, Tostitos tortilla chips, multigrain SunChips and Rold Gold pretzels) by the end of 2011. But even without chemical additives, these snacks are still fat, salt and sugar bombs that should be eaten in very small quantities.

In related news: Doritos and Cheetos will remain unabashedly unnatural. "Those products, with bold flavors, are harder to retool and are marketed to teens and other consumers who might be turned off if told the chips were all-natural," reports the Wall Street Journal. So natural is a marketing term after all...

The Biggest Health Food Scams of 2011 #2

4. Flavored Greek Yogurt With all the hype around its digestive health benefits, low sugar and high protein content (not to mention its indulgent thick texture), Greek yogurt became a major health food player in 2011. Sales went through the roof - with the top 10 brands raking in over $1.9 billion for the year. Yoplait joined the part, too, but its version is dubious at best - made with "milk protein concentrate" and additives like gelatin instead of 100% strained yogurt like those made by Chobani, Fage and Oikos. While plain, low-fat Greek yogurt is a nutritional powerhouse, some of the flavored options pack more sugar per ounce than soda (about 39 grams per 12-ounce can) and ice cream (about 24 grams for 4 ounces). The worse offenders:

• Fage Total 2% with Honey: 29 grams
• Cabot 2% Strawberry: 24 grams
• Dannon 0% Honey & Chobani Blueberry Nonfat: 20 grams, each

5. The Healthy Happy Meal Following McDonald's Commitments to Offer Improved Nutrition Choices initiative announced in July, the company launched a new Happy Meal menu in September. The kids' meal now touts a smaller serving of french fries (reduced from 2.4 ounces to a 1.1 ounce, 100 calorie pack), a 1.2 ounce helping of apple slices (and no longer comes with caramel dipping sauce) and fat-free chocolate or 1% white milk instead of soda. But the price is same even if diners request more fries or soda.

Yes, it's a step in the right direction. But a measly half serving of fruit and sugary chocolate milk can't save a meal based on a fatty hamburger, cheeseburger or Chicken McNuggers, plus fried potatoes.

6. Gluten-Free Foods The latest villain in the diet world, gluten - a protein compound found in wheat and related grains, including barley and rye - has been blamed for things like headaches and weight gain. In 2011, gluten-free labels popped up on everything from coffee (which is naturally gluten-free) to snack foods (General Mills now offers more than 300 gluten-free products). Sales reached $1.2 billion last year, more than double that of 5 years ago.

Sure, skipping the giant bowl of pasta, garlic bread and croissants in favor of meat, fresh produce and dairy can do a body good. But "processed foods specially formulated to be gluten-free are often higher in calories and sugar, and lower in fiber and B vitamins than their gluten-containing counterparts - and they're twice as expensive," says Davis. While these items are great for people diagnosed with celiac disease (which affects less than 1% of the population) or gluten intolerance - "they offer zero health benefits to the vast majority of us," he says

The Biggest Health Food Scams of 2011

Food marketing is a very powerful thing. The right buzzword on a label or a convincing ad campaign can be enough to cause a run on acai berries, almond milk or whatever else they are selling. "Because it's natural! And fresh! And gluten-free! And delicious! And packed with fiber! And made with honey!" You get the idea. The scary thing is that these claims sometimes work better than we think.

In a recent study, participants who were asked to compare conventional and organic foods described organic cookies, potato chips and yogurt as being tastier, higher in fiber and lower in calories and fat, even though the foods in the two groups were identical. This "halo effect" that leads consumer to blindly believe a food is more nutritious than others is all too common, and it was in full force this past year.

From "fresh" fast food to all-natural Fritos, there were plenty of misleading "health foods" on the market in 2011, but no amount of spin can change the fact that these edibles are anything but wholesome. For our last week of 2011, we will take a look at 15 of the most deceiving items in stores and restaurants and the facts about what is really being sold.

Biggest Health Food Scams of 2011

1. Fruit and Vegetable JuicesFruit and vegetables are good for you. And because you can squeeze way more of them into once glass of juice, liquefying them is the ultimate, no-hassle way to fill up on nutrients. At least that was the though process behind the cleanse craze of 2011 (smoothies and juice blends were the only gainers in the beverage industry last year).

Yes, fruit and vegetable juice contains many (although not all) of the same vitamins, minerals and phytochemicals as whole produce. But when the part you chew is removed, what is left is not only concentrated nutrients, but also sugar (even veggies contain some sugar). "Then with not fat or fiber to slow down the digestive process, hello insulin spike and hunger," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. In addition to this nutritional pitfall, some scary questions were raised this year about the healthfulness of certain juices. In September, TV show host Dr. Oz announced he'd found high levels of arsenic in several common apple juice products, and a recent Consumer Reports study found high levels of lead and arsenic in samples of 88 juices - mostly apple juice - of popular brands found in grocery stores.

2. Diet SodaIt was a good year for diet soda - in the cola wars, Diet Coke overtook Pepsi as the second most popular soft drink the U.S. Diet Pepsi released a "taller, sassier new Skinny can" in February that the company says is a "celebration of beautiful, confident women" and Diet Coke debuted a fancy, limited-edition can in September to mark Coca-Cola's 125th birthday. Also in February, Dr. Pepper released a new diet soda aimed at men, Dr. Pepper 10.

What these products are not advertising: drinking diet soda actually causes weight gain and blood sugar spikes. According to new studies presented at the American Diabetes Association Scientific Sessions in San Diego, study subjects who drank two or more diet sodas a day had waist-size increases that were six times greater than those who didn't drink diet soda.

3. Natural Sweeteners

It was sweet to be a "natural" sugar this year. Natural sweeteners now rank second on the list of most-looked-for items on the ingredient label, after the type of fat/oil. But "to the body, sugar is sugar, whether it's in the form of honey, agave nectar, evaporated cane juice, fruit juice concentrate, molasses or whatever," says Robert Davis, PhD, author of Coffee is Good for You.

Though these alternatives may sound healthier than regular sugar, there is scant evidence that our gut processes them any differently. Some people believe that the bee pollen in honey is a super food with the potential to treat conditions such as allergies and asthma, but almost no scientific studies have backed up medical claims. Plus, a new reports shows that most honey sold in the U.S. has had all the pollen filtered out, which negates any supposed health benefits and may indicate that it's been ultra filtered, a process that results in a substance that is not technically honey (though it should be noted that it's possible to remove pollen from honey without using this controversial method).

5 Bizarre Weight Loss Tricks That Actually Work

The impending holiday season leaves us all dreading the idea that we may gain a few pounds. However, as long as we remember to keep moderation in mind, there shouldn't be much to worry about! Reality is that if you decide to splurge a few times throughout the season, it will not affect your weight or overall health; just remember to limit it to a few special occasions and continue your workout routine.

This post is originally from Reader's Digest Magazine and provides 5 interesting tricks that can actually help with weight loss. Whether they work or not probably depends on the individual; however, it's always worth a shot - especially at this time of year!

What other "bizarre tricks" work for you to help with weight loss? Share them with our readers!

5 Bizarre Weight Loss Tricks That Actually Work

1. Sniff a banana, apple or peppermint

You might feel silly, but it can work. When Dr. Alan R. Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost - an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you are actually eating it

2. Hang a mirror opposite your seat at the table

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look at yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you are trying to lose weight in the first place.

3. Surround yourself with blue

There is a good reason you won't see many fast-food restaurants decorated in blue. Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow and orange in your dining areas. Studies find they encourage eating.

4. Shoot your food

Rather than writing down every morsel you eat, take a picture of it and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. "Snapping photos and then looking back at them can make people stop and think before indulging," nutritionist Joan Salge Blake says. It doesn't need to be a big production - your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetables. Don't pat yourself on the back quite yet, though. A simple snapshot of your heaping dish may "show your extra helping of cheese or deep-fried croutons," Joan cautions. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing.

5. Tie yourself up

You could try fitness guru Valerie Orsoni's "Le Petit Secret:" "A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy, particularly if the ribbon starts to feel tighter as the evening goes on!" If a ribbon isn't your thing, try a belt!

Ways to Encourage Your Kids - and Yourself! - to Eat Breakfast

We've all heard it a million times: breakfast is the most important meal of the day. Yet amongst the chaos of getting ready each day, millions of us skip this vital meal.

What's worse is children of all ages are skipping this meal before they are expected to go to school and be attentive for hours before they eat. Recent studies have shown that eating breakfast may improve cognitive functions related to test grades, school attendance and memory. Teens who eat breakfast tend to weight an average of 5 pounds less than those who skip breakfast. But how can you fit breakfast into your family's busy schedule and get your teen to teat something nutritious? Check out these 8 tips that might just tempt your kids - and even yourself!

Ways to Encourage your Kids - and Yourself! - to Eat Breakfast

1. Figure it out: Find out either by asking or experimenting what your child will eat and how much. It's okay if it's small, as people have different needs and a big breakfast may not settle well with everyone. Just eating something, though, is better than nothing at all.
2. Smooth moves: Try making homemade smoothies with milk, yogurt or soymilk, frozen berries, bananas and ice cubes,. Add a scoop of soy or why protein for added protein. Smoothies are quick, nutritious and can be eaten on the go if needed.
3. An eggcelent idea: Eggs pack a good amount of protein and are also easy to make fried, scrambled, poached or hard-boiled. Pair eggs with whole grain toast.
4. On-the-go: Grab and go with a container of yogurt (aim for low-fat and low-sugar), breakfast bars, dry cereal or pre-made fruit salad.
5. Cerealously: Cereal is another quick option, but be choosy in what you serve, aiming for high fiber (4 grams or more), low sugar (8 grams or less) and less than 7 ingredients total.
6. Dynamic duos: Classic combos like a whole grain bagel and low-fat cream cheese, toast with peanut butter and all-fruit jam, or yogurt and granola offer a nutritious start to the day.
7. Oughta be oats: The wonder food, oatmeal, can be paired with all kinds of delicious toppings. Offer oatmeal with berries, raisins and cinnamon, chopped nuts, a scoop of peanut butter, flaxseed or wheat germ.
8. From the freezer: There are several companies that make nutritious, tasty and whole grain waffles. Pick up a few boxes and offer them for breakfast with eggs, peanut butter or yogurt for protein.

With a little planning and investigation into what your children will eat for breakfast, you can encourage them to eat breakfast for heading to school. They will thank you when they realize how much more energy and attention they have throughout the day!

Foods That Fight Fatigue

Whether a late night, early morning or intense workday has hijacked your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a search for a suitable alternative to the nap you are craving. Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try this stay-awake strategy: snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate and watermelon. These 9 picks will perk you up in no time!

9 Foods That Fight Fatigue

1. Pumpkin Seeds

If your 30-minute workout leaves you feeling like you just climbed Mt. Everest, you might be low on magnesium. When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women, ages 47-75, for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you'll take care of about half of your recommended daily allowance (310 mg for women and 400 mg for men)

2. Yogurt

A stomachache could spell sleepiness if you're among the more than 1 million people in the United States who suffer from chronic fatigue syndrome (CFS). Because research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for CFS, Swedish researchers tested the effects of eating yogurt rich in probiotics - "good bacteria" that aids digestive health - on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 out of 15 study subjects reported improvements in fatigue symptoms, physical health or mental health.

3. Wheat Bran Cereal

You know that fiber can help you fight fat, and it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties and were less fatigued than their counterparts who did not eat as much fiber. Study participants reported a 10% increase in energy levels and reduced fatigue 2 weeks after increasing their fiber intake.

4. Whole Grains

They might be a diet taboo, but carbs are essential to boosting energy. To stay out of a slump, pick complex carbohydrates such as whole grain crackers or a bowl of oatmeal over refined carbs, like foods made from white flour. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable. Simple sugars, like those found in sweets and processed foods, on the other hand, provide a quick burst of energy, but cause your blood sugar to plummet just as quickly as it spiked.

5. Walnuts

Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids, and those with the most severe symptoms exhibited the greatest deficiencies. Another study published in the American Journal of Clinical Nutrition suggests that the alpha-linolenic acid, the omega-3 found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS. Up your omega-3 intake with a 1-ounce serving (1/4 cup, shelled) of walnuts at 190 calories.

6. Dark Chocolate

If you're going to spring for sweets, be smart about your selection. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 grams of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown in color. Those eating the dark chocolate reported significantly less fatigue. The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and those reduce feelings of fatigue.

7. Tea

Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: I-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology. When study subjects consumed a combination of caffeine (150 mg) and I-theanine (250 mg), they reported a host of cognitive benefits, including improved alertness, memory and reaction time, as well as decreased mental fatigue.

8. Watermelon

If you're feeling fatigued on a hot day or after a sweaty workout, the cause may be as simple as dehydration, and the fix is as easy as enjoying a delicious slice of summer fruit. In a recent study of athletes, 92% reported feeling fatigued when they limited water-rich foods and fluids for 15 hours. They also reported memory lapses and difficulty concentrating. If you can't glug one more ounce of water, opt for leafy greens or melons. The bonus: hydrating with water-dense foods won't pack on the pounds. Enjoy a 1-cup serving of watermelon for just 46 calories.

9. Red Bell Pepper

Vitamin C is more than a cold-fighter - the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol. To get your C fix, enjoy 1 cup of sliced red bell pepper for only 29 calories and you'll squeeze in almost 200% of your daily recommended vitamin C - that's more than the amount in an entire orange!

Ask the Expert: Nutrition #4

Q: Is it okay to fast most of the day and then eat just one big meal?


A: No, it is not. "Your body needs to be refueled throughout the day," explains Patty Kirk, RD, nutritionist at The Cooper Clinic in Dallas, Texas. "Eat just one meal and you'll be dragging most of the time." And when you consumed 50 g of fat at one sitting - easy to do at one big meal - your arteries lose flexibility for the next 4 hours, a period of time that one researcher has described as a "heart attack danger zone." Eat three meals a day or a series of mini-meals on a regular basis.

If you are interested in trying a mini-meal diet, here is a sample day that you may want to try (based on a 1,800-calorie diet):

• 7:30 am - 1/2 cup unsweetened juice; 1 slice whole wheat toast with 2 tsp margarine and spreadable fruit; 1 hard-boiled egg (Nutrition Total: 320 calories, 44 g carbs, 10 g protein, 12 g fat)
• 10 am - 2 oz of natural cheese thinly sliced on 4 saltine crackers; 1 piece of fresh fruit; water/tea (Nutrition Total: 325 calories, 59 g carbs, 15 g protein, 19 g fat)
• 12:30 pm - 2 oz of turkey breast on whole wheat bagel with lettuce leaf and 2 slices of fresh tomato with 1 tablespoon of spicy brown mustard; 1 medium banana; 1/2 cup of 1% milk or soy milk (Nutrition Total: 405 calories, 76 g carbs, 18 g protein, 3 g fat)
• 3 pm - 1/2 cup of sugar free pudding; 4 vanilla wafers; 1/2 cup of 1% or soy milk (Nutrition Total: 211 calories, 30 g carbs, 7 g protein, 7 g fat)
• 6 pm -2 oz falafel with whole wheat pita halves; 1/2 cup broccoli; water/tea (Nutrition Total: 386 calories, 60 g carbs, 16 g protein, 12 g fat)
• 8 pm - 1 oz almonds; 1/2 cup unsweetened juice (Nutrition Total: 222 calories, 20 g carbs, 6 g protein, 14 g fat)

Health Food Fake-Outs #7-8

7. Low-fat Cookies
Do you remember the SnackWell's craze? Low-fat cookies are still popular and many dieters think they can indulge guilt-free. The problem is taht most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter Substitute: Oatmeal Cookies
These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high-fructose corn syrup, white flour and butter in favor of varieties made with honey or can juice, whole wheat flour and oil.

Health Bonus: Lower Cholesterol
The fiber found in oatmeal keeps your body from absorbing bad cholesterol.


Try: Kashi TLC Cookies
One cookie has 130 calories, 1.5 g saturated fat, 4 g fiber

8. 100-Calorie Snack Packs
You might want to skip these if you are trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

Smarter Substitute: A small serving of almonds
Their healthy monounsaturated fat, fiber and protein will tide you over until your next meal.

Health Bonus: Stronger bones
Almonds are an excellent source of bone-building magnesium, as well as the immune-boosting antioxidant vitamin E.Try: Blue Diamond Natural Oven Roasted Almonds
A one-ounce serving has 160 calories, 1 g saturated fat, 3 g fiber.

Health Food Fake-Outs #5-6

5. "Calorie-free" Spray Butter
Even though some spray butter claims to be "calorie-free," labeling law allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter Substitute: Spray-it-ourself olive oil
In this case, a bit of real fat is more healthful and flavorful - and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.

Health Bonus: Decreased inflammation
Olive oil lessens inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer
Find one at any kitchen store for just about $10.

6. Nonfat Salad Dressing
Fat-free salad dressings are often packed with sugar - so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E and K and other nutrients," says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.

Smarter Substitute: Oil-based salad dressings
You'll get good-for-you fats instead of the saturated fats found in some creamy dressings. look for ingredients like olive oil, vinegar and herbs.

Health Bonus: Vision protection
As many as five times more carotenoids - antioxidants that are essential for eyesight - are absorbed when salads are consumed with fat rather than with no fat. Try: Newman's Own Olive Oil and Vinegar Dressing
Two tablespoons have just 150 calories, 2.5 g saturated fat and 0 g fiber

Health Food Fake-Outs #3-4

3. Light Ice Cream
Light ice cream can have fewer calories than regular, but there is no guarantee. Take Haagen-Dazs de Leche light ice cream: with 220 calories per 1/2 cup serving, it's still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What's more, some light ice creams can lack the rich taste you crave, so you're less satisfied and may be inclined to eat more than one serving.

Smarter Substitute: Dairy-free ice cream Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health Bonus: Digestion-friendly fiber Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron. Try: Turtle Mountain Purely Decadent One serving (1/2 cup) of vanilla has 150 calories, 7 g saturated fat, 6 g fiber. It's made with coconut milk, but studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.

4. Diet Soda
In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome - the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren't sure if it's an ingredient in diet soda or the drinkers' eating habits that cause the association.

Smarter Substitute: Flavored seltzer water
It has zero calories and is free of artificial sweeteners, but provides fizz and flavor. Beware of clear sparkling beverages that look like seltzer, but contain artificial sweeteners; they are no better than diet soda. You can also try a sparkling juice; we recommend watering it down with seltzer to stretch your calories even further.

Health Bonus: Hydration (without chemicals)
Water is essential for nearly every body process.

Try: Your grocery store's low-cost seltzer brand
The taste is the same as the bigger name brands, and it costs a lot less.

Health Food Fake-Outs #1-2

Even if you haven't bought full-fat mayo or sugary soda in years, you may still be getting duped into less-than-healthy food choices at the supermarket. From a distance, some foods seem like healthful choices because of the way they're packaged or labeled. "But just because a product's marketing gives if an aura of health doesn't necessarily mean it is good for you," says Janel Ovrut, MS, RD, a Boston-based dietitian.

We will give you 2 different "health food fake-outs" each day this week, plus smarter swaps that up the nutritional ante and still give you the flavor you crave. Let us know what your favorite swaps are too!

Health Food Fake-Outs #1-2

1. Baked Potato Chips
Yes, they are lower in fat. But they are still high in calories and low in nutrients, with little fiber to fill you up.

Smarter Substitute: Popcorn
You will get the salt and crunch of chips plus fiber and around 65% fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health Bonus: Heart-healthy whole grains
Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped pocorn, made with olive oil
One serving (4 cups) has 120 calories, 0 g saturated fat, 4 g fiber

2. Gummy Fruit Snacks
Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oil.

Smarter Substitute: Fresh or dried fruit
Both are packed with filling fiber, which you will miss if you go with the gummy snacks.

Health Bonus: Cancer-fighting antioxidants
Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and vegetables were the least likely to develop any type of cancer.
Try: Peeled Snacks Fruit Picks dried fruit
One serving (1 bag) of Go-Mango-Man-Go has 120 calories, 0 g saturated fat, 2 g fiber

Heart Health Help #5: Sugar Shock

Americans are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease. For women, the limit is 6 1/4 teaspoons (100 calories) of added sweeteners a day (natural sugar, such as those found in fruit, are okay). Make sure to read labels; even "healthy" products can be loaded with sugar. See our healthy swaps below for some surprising sugar-laden culprits.

INSTEAD OF...1 container (10.75 ounces) Campbell's Soup at Hand Creamy Tomato (6 teaspoons sugar)...

TRY...1 cup (8 ounces) Imagine Creamy Tomato Soup (1 3/4 teaspoons sugar).

INSTEAD OF...1 1/4 cups Kellogg's Smart Start Maple Brown Sugar (4 1/4 teaspoons sugar)...

TRY... 3/4 cup Wheaties cereal (1 teaspoon sugar).

INSTEAD OF...Lean Cuisine Sun-Dried Tomato Pesto Chicken (2 1/2 teaspoons sugar)...

TRY...Smart Ones Three Cheese Ziti Marinara (1/2 teaspoon sugar).

INSTEAD OF...2 Nutri-Grain Cinnamon Waffles (2 1/2 teaspoons sugar)...

TRY...2 Van's Belgian Multigran Waffles (3/4 teaspoon sugar).

INSTEAD OF...2 tablespoons Wish-Bone Red Wine Vinaigrette Dressing (2 teaspoons sugar)...

TRY...2 tablespoons Kraft Seven Seas Red Wine Vinaigrette Dressing (1/2 teaspoon sugar).

Weight Loss Rules to Bend #5: Skip Dessert

Who breaks it: Judith S. Stern, Sc. D., professor of nutrition and internal medicine at the University of California, Davis. She has a "few bites of something decadent" when she dines out.

Why you can, too: We all discover a little more room beneath our waistbands when the dessert tray rolls by. Studies show that when you're offered a variety of foods, you never achieve what's known as taste-specific satiety; your appetite is stimulated anew as each novel flavor is introduced. Outsmart your taste buds by planning ahead. Stern's trick: she looks at the dessert menu along with the main menu, and if she decides to end the meal with a dark-chocolate tart, she'll always choose a salad dressing with a little olive oil and vinegar and have an appetizer as her entree.

Do it right: Desserts are unsurprisingly high in calories, and chain restaurants tend to serve enormous portions; for example, an Applebee's chocolate chip cookie sundae has 1,620 calories and 73 grams of saturated fat! Order off the kid's menu or get something to share. Also, consider sorbets and chocolate-dipped fruit, which satisfy a sweet tooth for fewer calories. Dining at home? Try a chocolate raspberry parfait: top a half cup of fat-free ricotta cheese with a teaspoon of cocoa powder and a quarter cup of fresh or frozen raspberries. "This snack offers just enoughs sweetness to calm a sugar craving," she says, "and it's packed with filling protein."

Weight Loss Rules to Bend #4: All calories are equal

Who breaks it: Dr. Mark Hyman, author of Ultra-Metabolism: The Simple Plan for Automatic Weight Loss. Hyman uses functional medicine to debunk many weight loss myths and rules that can (and should be) bent.

Why you can, too: While the physical value of a calorie is a constant, the manner in which your body treats the calories is not and it varies based upon the form of the calorie. Even the popular Weight Watchers program just recently revamped their points system to Points Plus, which puts higher point values on fat and empty calories and gives lower points to foods that are high in protein and fiber, which make the body work harder to convert them into energy. Fruit and vegetables are now considered "free" foods - not because they are calorie-free, but because they are much easier to process than high-carb and high-fat foods. You do not need to follow the Weight Watchers plan to adopt this way of eating, though, but it is a good model to go off of if you are looking to eat more nutrient rich calories.

Do it right: Drinking 140 calories of soda versus eating 140 calories of kidney beans is going to have a dramatically different effect on your body, Dr. Hyman says. The beans offer fiber, vitamins, protein and minerals. "Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied," Dr. Hyman says. Granted, it is okay to have the occasional splurge. Just make sure to make most of your calories come from what Hyman calls "functional foods" to get the biggest bang for your daily calorie allowance.

Weight Loss Rules to Bend #3: Don't eat late at night

Who breaks it: Ann G. Kulze, M.D., author of Dr. Ann's 10-step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. She sits down to dinner every night at 9 pm or later.

Why you can, too: "A calorie consumed at 9 pm isn't handled any differently by your body that one consumed at 9 am," Kulze says. It's less about when you eat than how much you eat. A study published in the European Journal of Clinical Nutrition found that obese women were more likely than svelte women to eat meals late at night, but they were also more likely to eat more, period. And a study by the USDA showed that your metabolism hums along at the same rate no matter how you time your meals. And delaying dinner does have one undisputed advantage: it helps eliminate late-night snacking, one of the worst diet busters.

Do it right: One reason you're likely to stuff yourself late at night is that you're ravenous from not having eaten since lunchtime. A healthy snack in the late afternoon (around 4 pm if you're planning to eat at 9 pm) can help you avoid this pitfall. Studies have found that the fat in nuts is particularly satisfying, so grab a 100-calorie pack of almonds when you're on the go. When you finally find the time for dinner, actually sit at the table and nix the distractions. Scarfing down a meal in the car or in front of the TV means you usually aren't paying attention to what - or how much - you are eating.

What time do you usually eat dinner? Do you find that eating later is better for resisting those late night snacks?

Weight Loss Rules to Bend #2: Avoid weight carbohydrates

Who breaks it: Christine Avanti, clinical sports nutritionist and author of Skinny Chick Don't Eat Salads. She was raised on homemade "white" pasta by her Italian immigrant grandparents.

Why you can, too: Carb lovers have long been warned against highly processed products because they are believed to cause a blood sugar spike. But research published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pasta-phobic counterparts even when they threw "bad" carbs like white bread into the mix of fiber-rich whole grains.

Do it right: Follow the U.S. Department of Agriculture's recommendation of six ounces of carbs each day and make sure at least half come from whole grains. Then measure out a serving of refined carbs, such as a cop of cooked white pasta, and dig in guilt free. If a single cup won't cut it for you, pair your pasta with filling protein, such as a meaty red sauce made with extra lean ground turkey.

Check out Christine's book, which de-mystifies the opaque secrets of obesity research and makes them work for you in your real life!

Weight Loss Rules to Bend #1: Eat five small meals a day

Growing up, it seemed like the more rules there were, the more we wanted to break them. And while our rebellion subsides some as we age and mature, there is often still that desire to break rules when it comes to weight loss and diet. Fortunately, there are some rules that can be broken and disregarding certain strict "food guidelines" can be the secret to a successful slim-down.

A study published in the International Journal of Obesity found that people with a flexible approach to eating (one that allows for sweets and other "slip-ups") had a better record of maintaining weight loss than dieters with an "all or nothing" outlook.

There are tons of silly food rules out there that we often try to follow and many of us believe that our weight loss program won't be successful if we don't follow these perceived rules. However, nutrition experts say that many of these food and dieting rules we hold dear are meant to be broken.

This week will will discuss 5 weight loss rules that are meant to be bent or broken. For each rule, we will give you a breakdown of nutrition experts who successfully break the rule, why you can break it too and how to do it right. How can you do it right without slipping into a diet danger zone? Remember to keep everything in moderation and if you do slip-up, don't dwell on it and just get back into your healthy routine at the next meal.

Weight Loss Rules to Bend #1: Eat five small meals a day

Who breaks it: Renee Melton, R.D., director of nutrition services for the mobile weight-loss program Sensei. "My schedule doesn't give me time to prepare healthy snacks, much less eat them, so I make sure I get what I need in three square meals a day."

Why you can too: The "graze, don't gorge" philosophy is based on the premise that having frequent small meals keeps your blood sugar steady, your metabolism ramped up and your appetite in check. However, some studies show a link between obesity and eating more than three times a day, most notable in women. More frequent noshing means more opportunities for overeating. Plus, says Melton, having to constantly think about what you're going to eat can be stressful, especially for emotional eaters.

Do it right: To keep hunger pangs from overriding your willpower throughout the day, eat fiber-rich foods at mealtimes; they will make you feel fuller and take longer to digest. Shoot for 21-25 grams a day, starting with a high-fiber grain cereal like Kashi's GoLean with low-fat milk and fruit. For lunch or dinner, Melton says, fill half your plate with produce, a quarter with carbs and a quarter with lean protein.

Do you eat 3 square meals or do you typically graze and eat smaller meals throughout the course of your day? What do you find works best for you?

Common Nutrition Myth #5: Avoid carbohydrates to lose weight

The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore, by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.

Many low carb diets do not provide sufficient carbohydrates to your body for daily maintenance. Therefore, your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. The drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.

The fact is that when eaten in moderation (like anything), carbohydrates are not bad for you. Carbohydrates can be tricky because they are a fixture in both nutrient rich and low nutrient foods. The more nutritious carbs include:

• Whole grain pasta and bread (try our homemade whole wheat bread recipe)
• Oats
• Beans

They are a better choice because they are more satisfying, which prevents overeating. The less nutritious carbs include:

• Processed foods
• White pasta and bread
• Donuts and candy

They are considered "empty calories" because, while they taste good, provide and excess of calories without satisfying your hunger. Without carbohydrates, our bodies would be deprived of essential nutrients, so make sure to make 45 - 65% of your daily calories from carbohydrates.

**Today is the LAST DAY to post a comment on for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book! Check into The Mett next week for more great posts and prizes!**

Common Nutrition Myth #4: Organic food is better than conventional food.

There is still a great deal of debate as to whether organic foods are better than conventional. Research has yet to prove that these foods are actually more healthy for us to consume. Foods labeled "100% organic" are free of hormones, pesticides and other chemical agents. However, the catch is that they are more susceptible to naturally occurring toxins. Not to mention, organic foods are often more expensive and can be harder to find.

The Environmental Working Group, a nonprofit organization in Washington D.C., has comprised a list of the "Dirty Dozen," 12 fruits and vegetables that are best eaten organic. If you are going organic, these should be the foods to focus on as they are the most likely to contain harmful pesticides. It is important to remember to still thoroughly wash organic product, just as you would for nonorganic.

The Dirty Dozen:

• Nectarines
• Celery
• Pears
• Peaches
• Apples
• Cherries
• Strawberries
• Imported grapes
• Spinach
• Potatoes
• Bell Peppers
• Red Raspberries

For more information on organic foods, visit the USDA's website, http://www.usda.gov/

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**

Common Nutrition Myth #3: Skipping breakfast will help you eat less calories

Eating breakfast jump-starts your body and mind for the day ahead. When you start off your day, your body needs fuel; if you don't eat shortly after you wake up, you start to feel fatigued and have difficultly concentrating and problem-solving.

Additionally, studies show that without eating breakfast, people are much more susceptible to cravings and are less likely to make healthy choices in the morning and throughout the day. Those who skip a morning meal also show an increase in eating at fast food restaurants and are more likely to be overweight in general.

Many of us skip breakfast when we're in a hurry, or worse, turn to calorie-rich foods with little nutritional value. For an optimal, filling breakfast, try to get a combinations of complex carbohydrates and lean protein, as well as fiber to keep you full for your morning routine.

For quick, on-the-go breakfast, try one of these ideas:

• Single-serving bowl of whole-grain cereal with skim milk and fruit
• String cheese with whole wheat crackers
• Hard-boiled eggs
• Low-fat yogurt
• Whole wheat English muffin with peanut butter
• Breakfast wrap with whole wheat tortilla, scrambled egg whites, diced peppers and low-fat cheese
• Whole grain waffle with low-sugar jam or peanut butter
• Energy bar with at least 3-5 grams of fiber and 10 grams of protein (Odwalla, Kashi GoLean and SoyJoy are all great options)

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A Mettler Center lunchbox, water bottle, coffee mug and recipe book!**