Low-fat, Lite and Nonfat

If you are committing to a healthier you, it's week six!

Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”

I went through a no-fat phase many years ago and am sorry that I did. Can't even imagine the chemicals that I put in my body through non-fat cookies and other lite products. I had some health issues at that time, and I'm pretty sure I now know why! We still eat an organic low-fat yogurt and it has very few ingredients. Still working on what is right for our diet. Once again, read labels and make the best decision you can at the time.

Action Item: Check the labels of any low-fat, fat-free or light products in your home. Are they high in sugar and sodium, and is the ingredient list a mile long? Probably so. Stick with foods with few (and natural) ingredients.

For Further Reading: Low-fat Diet: Why Fat Free Isn't Trouble Free, Why You Need to Avoid Low-fat Milk and Cheese and Why You Should Be Wary of Lowfat and Light Foods

Too Much Sodium

27% 

That's how much children's risk of elevated blood pressure has increased since 1991, according to a new study in the journal Hypertension. The likely culprits: high-sodium diets and obesity.
-- from  Parents Magazine

If you can't find the willpower to improve your diet, then please do it for your children. There is absolutely no reason for children to start out life with illnesses and diseases that are preventable!

There are times in a rushed day or week when we need to buy a convenience food, grab a store-bought granola bar or a sandwich from the local deli. When you do this, make good decisions and make these purchases the exception. Rely on whole foods to fill you on the go! If you eat well, your family members will learn to eat well too.

Action Item: Ask yourself every time you eat with or cook for your family, "Is this food contributing to healthier children or contributing to obesity and high blood pressure?

For Further Reading: 6 Dangers of Processed Foods for Your Kids

Bye-bye, Salt Shaker

Cutting back on salt is easier than you think. By now, you've probably checked all of your packaged foods and you read labels before purchasing new items at the store, but you may be in a quandary about how to season your foods. Do not despair, healthier options abound. Even better, info from the Cleveland Clinic states that, "The preference for salt is learned meaning you can unlearn your craving. By reducing your craving for salt you can learn to appreciate new flavors and flavor combinations. Start by adding fresh fruits, vegetables, whole grains and legumes (dried beans, lentils, split peas) into your reduced-sodium diet. Make it a goal to incorporate these naturally low-sodium foods over most convenience foods on a daily basis. Gradually experiment with salt-free herbs and spices into your favorite recipes. Soon you won't even miss the taste for salt."

Salt itself is not bad; an overabundance of salt is what causes health problems. Remember that the Dietary Guidelines for Americans recommends consuming no more than 2,300mg of sodium per day. This is roughly 1 tsp. of salt per day.

I've included some links below about salt-alternatives (herbs and spices) and salt-substitutes (no-sodium or low-sodium versions of salt) and sea salt. Here's a recipe for Salt Free Spicy Seasoning Blend. Read the articles and see what salt/salt-free option is best for you. My sister started using Mrs. Dash and really likes all the different options. Sometimes we use light salt on popcorn, but I read in one of the links below that nutritional yeast may be a good option. You'll have to read to learn more! The goal is to learn to enjoy your food without much salt. There are so many spices and herbs to choose from and so many with additional health benefits (foods that fuel you!), that you'll soon wonder why you didn't cut back on salt sooner.

Action Item: Take the salt shaker off the table and put it out of view. Leave it in the cupboard for use in cooking, but not to add to the food on your plate.

For Further Reading: Salt Substitutes, No Sodium? No Problem!, Is Sea Salt or Salt Substitute Healthier, Salt and Low-Sodium Substitutes

Sodium

Another topic I will probably mention a lot. Just as sugar is prevalent in so many processed foods, you're going to find sodium there too! For years I thought I was doing a great job of keeping our sodium levels right on target (or lower), Ron came home from a nutrition class one day and mentioned the amount of sodium in bread. Yes, my "healthy" whole wheat bread. So that started me on a new quest... to find bread with very few ingredients and low sodium. They are out there, but you have to look. Obviously if you make your bread, you can control the sodium content. Our grocery store in Boston sold "no salt added" bread and it was yummy. Pepperidge Farms - for the big brands - seems to offer the lowest amounts of sodium in their breads. We shop at Sprouts now and their store-brand brand is delicious, has very few ingredients, and very little sodium. 


Bread is just an example, read the labels and start cutting out processed foods!

Guidelines recommend no more than 1,500mg per day. Here are ways to reduce sodium intake (thank you Harvard HEALTHbeat):

Eat mostly fresh foods. Most of the sodium we eat comes from restaurant meals and processed foods, including canned vegetables and soups, pasta sauces, frozen entrees, luncheon meats, and snack foods. If you start with unsalted, fresh foods and prepare them yourself, you can exercise better control over your sodium intake.

Take care with condiments. Sodium is found in many condiments besides ordinary table salt — including soy sauce, Worcestershire sauce, salad dressings, ketchup, seasoned salts, pickles, and olives. Baking soda, baking powder, and monosodium glutamate (MSG) also contain sodium.

Read labels. The Nutrition Facts label on packaged food lists milligrams of sodium per serving, so note how many servings the container holds. The percent daily value ("% Daily Value" or "% DV") is based on 2,400 mg, so if your own daily sodium limit is lower, the amount of sodium in a serving is actually a higher percentage than the label indicates. Read the labels on over-the-counter drugs, too; some of them contain sodium.

Speak up. When dining out, ask to have your food prepared with less salt. You can also ask for a lemon or lime wedge to add more flavor to your food.

Spice it up. Cut back on salt by making your own blends of spices and herbs and using them along with lemon or lime juice or flavored vinegars. (Ready-made blends are also available in grocery stores.) Some kosher and gourmet salts contain less sodium than standard iodized table salt; check the Nutrition Facts label to make sure.

Action Item: Check the sodium content of items in your refrigerator/cupboards!

For further reading: Check out Harvard HEALTHbeat. It's a free weekly email newsletter. I just discovered it myself.