Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, and Casey Siegel provide tips for avoiding misleading health claims and being your own healthy food judge.
Just because the package or ad claims that a food is “healthy” does not necessarily mean that it is. More and more, food marketers are using healthy as a marketing technique to promote foods that by most people’s definitions do not actually qualify as healthy.
Don’t fall into the food marketing health trap: Next time you are the grocery store, check the nutrition label and ask yourself the following three questions to make sure the food qualifies as
healthy health food.
1. Does it contain too much sugar?When food manufacturers reduce the fat content in foods, they often sacrifice flavor too. To compensate, many food manufacturers add sugar.
Further complicating matters, the sugar listing on nutrition labels groups all sugar together, which can be deceiving. In general, try to stay away from added sugar as much as possible. The
American Heart Association recommends women consume no more than 100 calories (6 teaspoons or 24 grams) of added sugar per day and men consume no more than 150 calories (9 teaspoons or 36 grams).
Fruit juices, fruit cups, granola bars and energy drinks all contain
added sugar, significantly increasing the calorie content. Try fresh fruit or flavored seltzer to avoid extra sugar without skimping on flavor.
2. Does it contain too much sodium?Food can be loaded with
sodium even if it does not have that traditional salty taste. That is why you must check the sodium content on the nutrition label. Don’t assume a food’s salt content meets the healthy food requirement. Stick to foods that contain less than 140 milligrams of sodium per serving.
For example, fat-free cottage cheese, which does contain healthy nutrients like calcium, also contains 400 milligrams of sodium per four ounce serving.
3. Does it contain healthy nutrients? Food manufacturers are onto the growing healthy diet trend and have started making snacks in healthier portion sizes than ever before. But while many of these foods have reduced calories and fat, they also fall short on healthy nutrients like
fiber or
protein.
Instead of reaching for a pre-packaged, manufactured snack, try opting for all natural low-calorie and low-fat snacks that also offer important nutritional benefits, like fruits and veggies.
Check out this “buyers beware” list of foods that are commonly marketed as healthy despite questionable nutritional contents:
- Bran muffins: Some may be high in fiber, but many are loaded with calories due to excessively large portion sizes.
- Trail mix and granola: These products tend to come in small portion sizes that are loaded with calories and fat. Get more bang for your buck by snacking on low-calorie, nutrient-rich foods like fresh fruits and vegetables.
- Tuna salad: Don’t be fooled by the word “salad.” Tuna fish alone is a great choice for lean protein and omega-3 fatty acids, but by adding mayonnaise to make tuna salad you also add lots of calories and fat.
- Dried fruit: Dried fruit contains healthy nutrients such as fiber, but it also contains large amounts of sugar. Stick with fresh fruit for all the same nutrients but with less sugar.
- Veggie chips: These chips may have some “veggie” ingredients, but most brands do not contain whole vegetables.
There are many food claims out there masquerading as healthy despite a lack of nutritional facts to back them up, so you be the judge. Use the nutrition label to determine which foods actually qualify as healthy by your standards, not the food marketers.
Rebecca Dilks RD, LDN
Center for Weight and Eating Disorders
University of Pennsylvania Perelman School of Medicine
Casey Siegel, University Of Pennsylvania, Class of 2012
Biological Basis of Behavior/Nutrition minor
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