Health Direct - Spring 2018 v2 - 4

HEALTHYEATS

5

Health
Food Frauds

Don't let these foods create
a diet faux pas

S

DThe alternative: Water. If you pre-

fer carbonation, reach for sparkling
water. Ignore regular soda, as one
12-ounce can contains almost 10 teaspoons of sugar.
Wraps might seem like a healthy
choice, but most flour tortillas are
nutritionally comparable to white
sandwich bread (in other words,
not good).
DThe alternative: Wraps or breads
made from 100 percent whole grains,
or nix the carbs and opt for a lettuce wrap.
Rice or almond milks are missing protein, calcium and vitamins A
and D, plus healthy fats that promote
nutrient absorption.
DThe alternative: Low-fat dairy
or nondairy alternatives such as
soy milk fortified with calcium
and vitamins. 1

Skip the fake health food and soak up
the natural ingredients in this fresh
spring salad. Add berries for added
nutrients (and taste!).
INGREDIENTS
1 tablespoon plus ¹⁄3 cup olive oil,
divided
3 boneless, skinless chicken
breasts (about 1½ pounds)
¾ teaspoon salt, plus more
to taste
¾ teaspoon pepper, plus more
to taste
3 tablespoons balsamic vinegar
2 teaspoons honey
6 ounces spring mix greens
(about 12 cups)
1½ cups strawberries, stemmed
and quartered
½ medium cucumber, peeled,
halved lengthwise and sliced
4 scallions, sliced
¼ cup sliced almonds, toasted
DIRECTIONS
In a large skillet, warm 1 tablespoon of
oil over medium heat. Sprinkle chicken
with salt and pepper and cook until
just cooked through, about 5 minutes
per side. Transfer to a cutting board
and let rest 5 minutes.
Meanwhile, in a small bowl, whisk
vinegar, honey and remaining oil. In a
large bowl, combine greens, strawberries, cucumber, scallions and almonds.
Add dressing, salt and pepper to taste.
Arrange on plates or a platter.
Slice chicken and arrange on salad.
Drizzle remaining dressing and serve.
Makes 4 servings (about 3½ cups
per serving).

WHAT'S IN YOUR FOOD?
Reading a nutrition label is easy-but understanding one is
another story. Learn how to accurately read a nutrition label at
fda.gov by searching "Reading Food Labels" and discover
how certain ingredients might be impacting your diet.

4

FIND nutrition information and dietary guidelines at health.gov/dietaryguidelines

Nutritional information
per serving:
461 calories; 26.6 g total fat;
41.5 g protein; 13.3 g carbohydrates;
97.4 mg cholesterol; 563 mg sodium;
2.9 g dietary fiber.

TOP IMAGE © THINKSTOCK, IMAGE TO LEFT © GETTY IMAGES

ome foods have ill-deserved
reputations as healthy choices,
though food and beverage
companies or restaurants
might promote them as better options,
says Joanne Searl, R.D., L.D., a dietitian at Meeker Memorial Hospital.
Here Jennifer Bruning, M.S.,
R.D.N., L.D.N., a spokeswoman for the
Academy of Nutrition and Dietetics,
points to five common impostors.
Fruit juices are sometimes only 5
or 10 percent juice and can be loaded
with added sugar.
DThe alternative: A whole piece
of fruit, plus water. If you want fruit
juice, adults can choose one that's
100 percent juice and keep it to 8
ounces or less a day. Steer kids away
from fruit juice and have them drink
water instead.
Granola bars can hide a lot of
sugar under names such as evaporated
cane juice and dextrose.
DThe alternative: Granola bars
made up mostly of nuts, fruits
and whole grains. Pair it with a
protein source such as peanut
butter for an added boost.
Diet soda is under
attack for links
to heart disease,
diabetes, dementia
and more.

Chicken Strawberry
Salad with Cucumber
and Almonds
http://www.fda.gov http://www.health.gov/dietaryguidelines
Table of Contents for the Digital Edition of Health Direct - Spring 2018 v2
