QUIZ: What's the Healthier Food Option?
So you already know to pick lots of fruit, veggies, and whole grains - and avoid processed foods when you can - but eating well can feel just a little bit trickier when you're staring down an entire menu board or a fully stocked fridge.
Even at last weekend's cookout, the choice between a burger or ribs wasn't exactly clear cut. And what's the real deal with lattes, anyway?
Test your smarts by taking the quiz below and see how your choices stack up against the advice of GH's own nutritionist Jaclyn London, MS, RD, CDN. Ready, set, eat!
Let's start with breakfast ...
ANSWER: Waffles
When you're out to brunch, order the waffles. You’ll often get just one versus an entire stack, making it a satisfying way to dig into breakfast without overdoing it. The real deal breaker? Butter and syrup, which you’re more likely to load on per pancake versus one waffle.
ANSWER: Cappuccino
A classic cappuccino actually counts as a great order anytime, anywhere - even with whole milk. A tall at Starbucks contains only 110 calories, plus you get 6 grams of protein.
As for tea lattes, the powder often contains sweeteners and some chains mix in more syrup on top of that. That's not even counting the added sugar found in almond, coconut, or soy milk. If you're really craving one, ask for a regular brewed chai tea of any size with a side of hot milk.
Ready for lunch?
ANSWER: PB&J
Turkey and cheese is fine, but the more processed ingredients contain more sodium and saturated fat. With peanut butter, you also get heart-healthier monounsaturated fats in addition to the protein. Use fruit instead of jam for extra fiber that'll fill you up during the afternoon.
Moving on to snacks ...
ANSWER: Peanuts
The good news first: The surface salt on both peanuts and pretzels makes these snacks taste salty, but they actually contain negligible amounts of sodium compared to some other sneaky foods. Peanuts win out as the more satisfying option though, with up to 3 grams of protein per 70-calorie pack.
Answer: Fruit and Cheese Plate
If you're on the run, grab the plate from the cold case. The cheese will fill you up with protein and some fat, while the fruit offers a little bonus fiber. Steer clear of those parfaits, though. They're veritable sugar bombs from pre-sweetened yogurt, with an average cup containing a whopping 60 grams of sugar. That's more than the recommended amount for an entire day!
Let's order an app.
ANSWER: Fries
It's unfortunately nacho your day, Tex-Mex fans. Nachos can get smothered in sources of saturated fat like queso, ground beef, and sour cream. On the other hand, potatoes are technically vegetables. Needing more convincing? A small order of fries starts at around 250 and 1 to 3 grams of saturated fat, while a serving of nachos will run you about 500 calories and 10 grams of saturated fat.
Get hungry for dinner!
ANSWER: Burger
One traditional burger made from 4 ounces of extra-lean beef (93% lean) contains 140 calories and 2 grams of saturated fat, while pork ribs will set you back around 320 calories and 6 grams of saturated fat for the same portion size.
Since the burger can serve as a veggie vehicle (add extra lettuce, tomato, and even some fresh salsa if it’s on hand), go with the patty. Even if you add a slice of cheese, you'll still come out ahead given that the ribs get slathered in sugary BBQ sauce. One 2-tablespoon serving contains 70 cals and 16 grams of sugar.
Now it's time for dessert.
ANSWER: Whatever you prefer!
The nutritional difference is relatively nil when it comes to pre-portioned treats. Some favorites at the GH Nutrition Lab include: Klondike Minis, Blue Bunny Ice Cream Cone Mini Swirls, and Snickers Mini Ice Cream Bars. Choose whichever option you love and enjoy!
Okay! Finish things up with a stiff cocktail.
ANSWER: Vodka Soda
Vodka soda is always an easy choice, since it’s roughly 65 calories per ounce of vodka -and the soda is calorie-free! Gin and tonic, on the other hand, has 124 calories from the tonic alone (not to mention the 32 grams of sugar), plus another 65 from the booze … so one drink is just shy of 200 calories.
Even better bet: Choose an expensive (or favorite!) spirit and sip it slowly on the rocks. You’ll savor the flavor, but since it’s too powerful to just chug, you’re more likely to nurse your drink over the course of a party rather than throwing back sugary drinks that taste great.
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