Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

As the saying goes “you are what you eat.” Sure, we all know that if we eat too many fried, fattening foods we will gain weight and probably not feel too great. But did you know that by choosing certain foods, you can actually change your appearance from the inside out?  Foods high in phytochemicals, antioxidants and certain fats all contribute to glowing skin, shiny hair and strong teeth and nails. 

For Smooth Skin:
Vitamin C found in citrus fruits, broccoli, peppers and berries activate fibroblast cells, which makes collagen. The healthier your collagen, the firmer and smoother your skin looks. Keep in mind, studies have shown that women who are deficient in vitamin C tend to bruise much easier.  Eat dark orange, red or green fruit and veggies which are filled with beta-carotene, an antioxidant that converts to vitamin A, which is imperative for producing new and young-looking skin cells.

For Shiny Hair:
Fill your plates with lean proteins like turkey, chicken and egg whites. Hair is made up of protein called keratin, so it makes sense that getting enough of it is essential for healthy, beautiful locks.

In addition, the mineral biotin found in eggs, almonds, bananas and strawberries helps to produce keratin, which has also been shown to prevent graying and hair loss.

For Pearly Whites:
Not only does calcium create cavity-resistant tooth enamel, but it also helps maintains the enamel so teeth stay strong. Aim to consume three servings of low-fat dairy products daily, such as low-fat cheeses, yogurt and skim milk. For all you lactose intolerant people, don’t fret — broccoli and strawberries contain as much calcium as their dairy counterparts.

For Nice Nails:
Zinc, more commonly known as “the acne terminator” also helps keep nails strong and prevent white spots. Great sources of zinc are oysters, eggs and nuts. Load up on spinach, broccoli, lettuce and avocado — which are all filled with folic acid. Folic acid is necessary for nail growth and strength.

** Not only does water help to move toxins through and out of your body more quickly, it also keeps skin plump and dewy, and prevents hair and nails from becoming dry and brittle. For an additional bonus, drink Fiji Water which is the only water that contains natural minerals like silica. Silica improves the condition of hair and nails, the texture and resiliency of skin, and is needed to make strong healthy bones and to keep your blood vessels elastic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

For someone who is trying to stop smoking, a cigarette is the first thing you will think about when you’re bored and a popular reason to begin to smoke again. In the past, smoking cigarettes kept your hands and mouth very busy a lot of the time.  Therefore the outcomes of quitting smoking, often causes one to gain weight.

Your taste buds begin to improve which leads you to constantly need something in your mouth. Smoking also increases your metabolism, so when you stop smoking, your metabolic rate begins to fall and your weight increases because your body now burns fewer calories. Plus, the absence of nicotine causes your insulin level to rise, leaving you hungry.

Instead of grabbing for a bag of chips or a snickers bar, it may be helpful to keep your hands and mouth busy by turning to healthier options which will not only allow you to feel better, but look better as well. Below is a list of foods that are sure to keep you busy without sabotaging your diet:

High-fiber cereals: As you’re well aware, cereals contain a satisfying crunch factor for your teeth and mouth.

Carrots and celery: This will keep you healthy while giving you a satisfying crunch throughout the day — and you can eat tons of without worrying as much about calories.

Sugar-free gum: A calorie-free way to get through the day.  Chomping away on sugar-free gum allows one to go through the motions of eating without actually eating.

Sugar-free mints: Similar to chewing gum, these breath-fresheners give the mouth an activity without calories.

Pistachio Nuts: Opening up each shell will keep you busy and satisfied when craving a smoke

Apples: They’re filling, and they boost the body’s energy level significantly. Apples are a sweet, large and crunchy route to satisfaction.

String cheese: You pull on it in tiny pieces and it comes off like string. It can easily take up 20-25 minutes of your crave time if you want it to.

Low-fat popcorn: Popcorn is a healthy snack that contains a lot in a bag on few calories. Microwave a bag to keep your hands and mouth busy. 

Popsicles: Do to the fact that they are so cold, it will take you a long time to lick and get to the bottom.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Approximately 75 percent of the world’s population is lactose intolerant. Lactose is the predominant sugar found in milk products such as yogurt, milk and ice cream.  Lactase, an enzyme produced in the small intestine, and is responsible for breaking down lactose so it can be absorbed into the bloodstream.  People who are lactose intolerant either don’t produce enough lactase or any at all.  Without lactase, lactose remains undigested and can lead to uncomfortable symptoms which may include bloating, cramping and diarrhea.  Thanks to new products on the market that contain the enzyme lactase, many people who are lactose intolerant can now enjoy foods that were once prohibited.   Lactaid products have lactase added to them so products like cottage cheese and milk can be enjoyed without distress.  In addition, these products are high in calcium, an important nutrient that can protect bone integrity and help stave off osteoporosis.

Below are some lactose-free recipes that everyone, lactose intolerant or not, will enjoy!

Oatmeal Blueberry Pancakes

Ingredients:

• 2 1/2 cups old fashioned oats

• 6 egg whites, beaten

• 1 cup nonfat vanilla soymilk

• 2 teaspoons oil (any kind will do)

• 1 teaspoon baking powder

• 1 teaspoon vanilla extract

• 1 teaspoon cinnamon

• 1/2 cup natural unsweetened applesauce

• 1 cup blueberries

Directions:  Blend all ingredients in a blender or food processor until fairly smooth. (Until you have a normal pancake mix consistency).  Coat a skillet with nonfat cooking spray making sure the skillet is hot.  Pour half a cup of the batter into the skillet and cook until firm, flipping occasionally.

12 Servings

Nutrition content Per Serving: 100 calories,16g carbohydrates,2g fiber,4 g protein, 2g fat,0g sat. Fat, 93 mg sodium.

Macaroni and Cheese

Ingredients:

• 1 cup low-fat soy milk

• 1 cup Lactaid low-fat cottage cheese

• 11/2 cups Veggie shredded reduced fat cheddar cheese

• ¼ teaspoon salt

• 1/8 teaspoon pepper

• 1 pound multigrain elbow pasta

• 3 tablespoons whole wheat bread crumbs

Directions:  Preheat oven to 400F. Bring a large pot of water to a boil for the pasta.  In a saucepan, bring the milk to a boil. Lower the heat and stir in the cottage cheese, cheddar cheese, salt and pepper. Stir until the cheese is melted and keep warm.  Cook pasta until tender, but firm. Drain pasta and return to its pot. Add the cheese sauce to the pasta and stir well to combine. Transfer the mixture to a baking dish or casserole and sprinkle the top with bread crumbs.  Bake for 25 to 30 minutes until bubbly and the top is golden. Serve immediately.

Serves 4

Nutritional Content Per Serving:411calories,50g carbohydrates, 5g fiber,28g protein,2g total fat,1g sat fat,126 mg sodium.

Cream of Vegetable Soup

Ingredients:

• 2 cups spinach

• 2 cups broccoli

• 2 cups mushrooms

• 2 cups cauliflower

• 2 cups peppers

• 1 cup onion, chopped

• 1 cup sliced celery

• 2 cloves garlic, minced

• 4 cups chicken broth

• 1 1/2 cups of low-fat soy milk

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• Veggie Soy Parmesan Cheese

Directions:  Heat a large stockpot over high heat. Spray with cooking spray.  Add the onion and sauté for 2 minutes. Add the garlic and sauté for 2 minutes more.  Add the spinach, broccoli, mushrooms, cauliflower, peppers, chicken broth and spices. Season with salt and pepper.  Bring the mixture to a boil and then simmer for 15 minutes.  Add the low-fat soy milk to the pot and puree the vegetables. Continue pureeing until the soup is at the consistency you like.  Serve and top with grated Parmesan cheese.

Serves 8

Nutrition Content Per Serving: 110calories, 15g carbohydrate,6g fiber, 6g protein, 4g fat,1g sat. fat, 800mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.

A salad bar may seem like the most potentially healthful piece of restaurant real estate, but it can quickly turn into a nutritional minefield. Depending on the ingredients you choose, a salad can be the healthiest thing in the world or it can contain more calories and fat than three Big Macs! When building a salad, start with a large bed of lettuce and add as many vegetables as you’d like. A cup of vegetables has only 25 calories. Things to look out for are cheese, croutons, seeds, avocado, and any prepared salads with mayonnaise which are loaded with fat and calories.

A salad done right is filled with antioxidants, vitamins, minerals and fiber. Your salad should be a combination of fiber (such as vegetables and beans) with lean protein (chicken, turkey, tuna, shrimp, crab, or lean meat). As I always say, “fiber and protein at every meal makes losing weight no big deal!”

It is the combination of fiber and protein that gives you long-term satiety and fills you up without filling you out. So the next time you have a salad for lunch, aim for add-ins from the “Best Picks” list below.

ENJOY!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Don’t we all love that McDonald’s Egg McMuffin?  But did you know that it has more than 400 calories and 25g fat and NO fiber? 

My healthy version is tastier than the real thing, has more fiber and fewer grams of fat. I promise, you won’t miss a thing and you will feel fuller for longer!

 Here’s what you’ll need:

• 1 slice Canadian bacon
• 1 egg
• 1 slice Kraft Free American cheese
• 1 Thomas’ light multigrain English muffin

1. In a nonstick skillet, cook Canadian bacon until lightly browned on both sides. Remove from pan and set aside.
2. Spray pan with nonstick spray. Add egg and scramble.
3. While egg is cooking, place the cheese on one half of the English muffin and put both sides into a toaster oven to toast.
4. Remove English muffin from toaster oven, place Canadian bacon and scrambled egg on muffin, and top with the slice of cheese. Enjoy!

Serves 1

Nutritional Content
Per Serving:  248 Calories, 28 g carbohydrates, 8 g Fiber,  21 g protein,  7 g total fat,  2 g sat. fat, 861mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Illegal cheese being imported from Mexico has been blamed for sickening a number of Hispanic immigrants, including many children, in Southern California, ktla.com is reporting.

The unpasteurized cheese, which is tainted with a rare form of tuberculosis called Mycobacterium bovis, is common in Mexico and often made at home by immigrant families, health officials say.

Mycobacterium bovis is the bacteria responsible for causing TB in cattle and is related to M. tuberculosis, which causes TB in humans. Mycobacterium bovis is able to jump species and cause TB in humans. It causes less than 1 percent of tuberculosis cases in humans in the U.S., according to the New York City Department of Health and Mental Hygiene.

Symptoms of the disease include fever, night sweats, and weight loss. It is treated with a combination of antibiotics.

In San Diego County, the number of cases is on the rise among children who are believed to have consumed the tainted cheese, which is called queso fresco cheese or bathtub cheese, ktla is reporting.