Avocados: Avocados are all the rage. And for good reason. They’re a true superfood with lots of fiber, potassium and a ton of vitamins and minerals. It’s also been hailed as a source of “good fat” since it’s mostly heart-healthy monounstaturated fat. Having said that, precisely because of it’s deliciousness and versatility (salads, sandwiches, smoothies, guacamole), many of us end up eating too much. So in the right amounts, it’s a good source of healthy fat. So just make sure you don’t go overboard. Californians — you know what we mean!
Dried Fruit: While it’s very convenient since it keeps longer and is easier to transport than fresh fruit, dried fruit is nowhere near as healthy. When compared by volume, dried fruit has between 5 and 10 times more calories than fresh fruit! By removing the water and shrinking the fruit, the sugar is a lot more concentrated and we lose our sense of judgment about the serving size. And most of us end up going through an entire bag of dried fruit based on the packaging size. So avoid dried fruits as much as you can!
Hydrating drinks: Athletes tend to drink a lot of sports drinks, or at least that’s what we see in advertisements. But while these drinks contain electrolytes which are great to help us hydrate after a workout, they are also just as high in sugar as sodas. You wouldn’t want to be chugging a soda after exercising, would you? Most sports drinks are equally problematic. Look for drinks that have under 10-15 grams of sugar in a bottle. This also applies to bottled fruit juices!
Smoothies: What’s wrong with fruit? Nothing really if you eat (chew) it because you rarely eat more than one serving of fruit. When you’re drinking smoothies though, you tend to consume as many as 4-5 servings and that’s a lot of sugar. Add to that the other ingredients like sweeteners, nut butters, coconut or milk and you have yourself a calorie bomb. So choose your smoothie ingredients carefully — lean towards vegetables more than fruits, especially sugary fruits like pineapple and melons.
Granola, Trail Mix and Nuts: While oats are generally ok, most granola can be pretty unhealthy because of the added sugar, oil, nuts, candy, dried fruit and chocolate. When you’re shopping for granola, look for granola with more nutritious ingredients like oats, hemp, chia seeds and fewer fatty and sugary ingredients like the ones above.
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