The truth about nutrition information

Written by Allie Hardy   



Every day you diligently order the healthy salad at your favorite lunch spot or delve into your healthy frozen microwaveable meal. But is what you’re eating really as diet-friendly as you think? Maybe not. According to an article published in the latest edition of the Journal of the American Dietetic Association, nutrition labels aren’t always telling the whole truth.

Researchers and registered dietitians conducted a study on the calorie content of 29 restaurant entrees and 10 frozen meals that are marketed to aid in weight control to see how accurate their status as “health food’ really was. Ruby Tuesday’s, McDonald’s, Olive Garden, PF Chang’s, Domino’s, Lean Cuisine, Weight Watchers, Healthy Choice, and South Beach were are few of the brands chosen for the study, as they all provide nutrition information in house, on their product or on their website — but researchers found a lot of that info was far from accurate.

The worst offenders were entrees that came with “free” side dishes not listed on the menu that were heavy on the calories — think hash browns, rice pilaf, and veggies laden with butter. Entrees that were served with these sides clocked in with 2 to 2.5 times as many calories as were listed, with 3 frozen meals and 7 restaurant offerings falling into this category. On average, the restaurant meals in the study were found to be 18 percent higher in calories than what the restaurant claimed, and the frozen entrees boasted an extra 8 percent calories. Let’s do the math: a meal listed as 500 calories would cost you 590 calories at a restaurant, or 540 calories as a frozen entrée. Translation? An extra 10-20 minutes on the treadmill, for starters.

So for the savvy Skinny reader, what’s the takeaway message here? The lack of correct nutrition information can add up to a 5 percent increase in calories per year, which equals a 10 pound weight gain — all while you think you’re being virtuous for choosing the self-proclaimed healthy options! The best thing to do when eating out or looking for a convenient, prepared lunch item is to stick to the basics.

• Whole grains are fiber filled and always a great pick
• Veggies, fruits, and legumes will fill you up without breaking your calorie bank
• Protein should be lean and the size of your palm
• Sauces are for dipping, not drowning, your food
• Herbs and spices add flavor without unwanted fat and calories
• Steaming, grilling, sautéing, braising, and broiling keep salt and oil at bay
• Split restaurant offerings to keep portions under control

The more you know, the healthier (and Skinnier) you can be!