Whether traveling to a large metropolitan city or to an exotic locale, healthy foods are important to enjoying the time away from home. While fresh ingredients are more easily found, some dishes pile on the calories with hidden extras. From heavy sauces to extra add-ones, the allegedly good choice becomes a diet buster.
Cardiologist, chef and martial artist Dr. Mike Fenster, author of ‘The Fallacy of the Calorie,’ lists 8 medically-based food facts to help you correct common dietary deceptions.
Diet
salad dressings are equally, or more, detrimental. Opting for a salad
even with “light” dressing when dining out may not be the healthiest
choice. Whether it is low calorie, low fat, or regular salad dressing,
it’s often loaded with omega-six polyunsaturated plant oils—too much of
which is associated with an increased risk of cardiovascular problems.
In fact, consuming too much of these salad dressings can be even more
harmful to your waistline and overall health than what you presume to be
“less healthy” menu items you were trying to avoid with the best of
intentions. When opting for salad, stick with just a little olive oil,
vinegar, fresh lemon juice or nothing at all.
Burgers beat deli meat.
Despite conventional thinking, the consumption of fresh red meat that
isn't over processed has not been associated with any increased risk of
heart disease, cancer or mortality. Many restaurants
today, outside of the fast food variety, offer freshly ground, quality
burgers—some even use beef that’s organic, grass fed and pasture raised.
In contrast to fresh red meat, the consumption of highly processed meat
and meat products like that typically used in deli sandwiches often
presumed to be a healthier option over burgers- are proven to be
associated with an increased risk of heart disease, cancer and
mortality. Piling on a few zombiefied vegetables that have marginal
nutritional value won’t give the meal much more health merit.
Diet drinks are tied to
disease. The common misconception that you can avoid or compensate for
poor food choices with diet drinks is a double edged exercise in
futility. In fact, studies have shown women who drink more diet drinks
are heavier and have an increased risk of diabetes and heart disease.
Under-salted food may be a
diet disservice. We season our food so it tastes good, and a properly
seasoned meal leaves us more satisfied and less likely to binge and
over-consume. What’s more, adding salt to fresh food only accounts for
about 5% of the daily intake—well within bounds. But, “fresh” is the key
word as over 75% of an average person’s daily sodium intake comes from
eating highly processed and prepared foods. Seek out those restaurants
that utilize fresh ingredients, from produce to proteins. In a worst
case scenario stop into a market and grab some fresh fruit, optimally
organically grown, to tide you over.
Low cholesterol advertising is
a fat trap. Most are surprised to learn the cholesterol consumed in
one’s diet has little or nothing to do with your blood cholesterol
levels. Foods and menu items promoted as a “healthy” because they are
“low in cholesterol” are often loaded with fat, sugar or other additives
that cause more harm than a three egg omelet ever could.
Bars are bogus. Energy bars,
protein bars, granola bars and other so-called healthy eating snacks are
often marketed as an all-natural or otherwise nutritious choice. The
fact is that many of these bars are highly processed and contain high
levels of low-nutrient fillers and sweeteners like high fructose corn
syrup (HFCS). Diets high in added sugars, fructose in particular, has
been associated with an increased risk of developing hypertension,
obesity, cardiovascular disease and other life-threatening medical
conditions. Bars are also often loaded with artificial sweeteners such
as aspartame that’s linked to a myriad of health ailments. The short
term energy boost bars provide are often followed by a “crash” that can
cause you to eat yet more unhealthy bars or other food to get revved
back up.
Bagels are the “other” white
bread. Many people are aware of the empty calories and the lack of any
nutritional redemption in a slice of white bread. Commercial breads are
the number one source of sodium in the average American diet. They also
often contain significant amounts of refined sugar and fat in the form
of detrimental omega-six polyunsaturated fatty acids. While many
health-seekers do already avoid that slice of white bread for these many
unappealing reasons, they may not know a seemingly benign plain bagel
is equivalent to several slices of white bread…even before the addition
of toppings or fillings.
Counting calories is a
fallacy. A calorie is measured by turning food to ash and recording the
amount of heat given off. The caloric content of a food or beverage item
doesn't have much to do with how we actually metabolize our food.
Additionally, calories alone do not accurately reflect a food’s
nutritional value. For example, a 100 calorie soft drink is not the
nutritional equivalent of a 100 calorie apple. Healthful eating isn't
about focusing on the quantity of calories, but rather it is about the
quality of the consumable.
Whether you are at home or
on-the-go, taking even these few considerations into account relative to
the quality of the “healthy” food at hand can have a significantly
positive impact on your diet and overall well-being. Indeed, the food
and drink choices you make when traveling can put you on the road to
good health or result in a figurative food fatality.
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