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Past Recommended Products of the Month
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Hershey's Natural Cocoa
I’m known as the dietitian who says… leave some room for chocolate! I believe in leaving room for cocoa too! Both dark chocolate and cocoa contain plant compounds called flavanols. These compounds are potent protectors of the heart and brain. They also help defend against diseases like cancer. Is cocoa a better choice than dark chocolate? Yes. Why? Cocoa is a more concentrated source of flavanols, yet it doesn’t carry the high price tag of added sugar, fat and calories that come with chocolate. One tablespoon of cocoa contains less than 1 gram of fat and a mere 20 calories. In comparison, just two to three squares of chocolate (30g) come with 10 grams of fat and 150 calories. Research with the Kuna Indians - a group of Indians living off the coast of Panama - has found that their blood pressure does not increase with age, as is seen in most populations. Unique to their diet is the fact that they drink about four cups of flavanol-rich cocoa everyday. The flavanols in cocoa have been found to play a key role in blood vessel health and dilation. I recommend Hershey’s Natural Cocoa specifically, because is has been processed in a way that helps preserve the flavanol content. Do not buy “dutched” cocoa (potassium carbonate or sodium carbonate will appear on the ingredient list). This type of cocoa is processed with an alkali to reduce the acidity of the cocoa, but the process also destroys many of the disease-fighting flavanols. How should you enjoy your cocoa? The best way is with hot steamed milk (skim or 1%). Add cinnamon and nutmeg for extra flavour and extra antioxidants! Skip the added sugar if you can, or use very little. Most people adjust to less sweetness with time. In fact, most of us are sweet enough just as we are! Happy day and happy cocoa drinking!
Tony's Turboz (Kellogg's)
When it comes to cereal, is your child’s first choice something like Fruit Loops or Frosted Flakes? Research shows that most cereals marketed to children are higher in calories, salt and sugar, but significantly lower in fibre and nutrition. Here is an option that is still fun, but a better choice than most – Tony’s Turboz by Kellogg’s. This cereal is made with whole wheat flour, soy protein and wheat bran. It contains 3.2 grams of fibre and a respectable two teaspoons of sugar per serving. It is also fortified with a long list of vitamins and minerals. As for taste, I think most kids will say they like it. If you have kids, this cereal is definitely worth a try!
Fibre1 Granola Bars
The advertisement on the front of the box says “a High Fibre bar with unbelievably Delicious Taste”. Guess what? I agree. I think this is the best tasting, high fibre granola bar currently on the market. It comes in two flavours – Oats & Peanut Butter (my favourite) and Oats & Chocolate. Each bar contains 150 calories, 4 grams of fat (1.5 grams of saturated fat and no trans fats) and 5 grams of fibre. That’s a lot of fibre for a granola bar - most contain only 1 to 2 grams per bar and fibre is something we all need more of! These bars do contain a fair amount of sugar (3 teaspoons/bar), but that’s what you’ll find in most granola bars on the market. I would never recommend granola bars as my number one, recommended snack choice – overall, too much added sugar and too many calories that are too easy to pop in your mouth. I would much rather have you snack on fresh fruit or cut-up veggies or a small handful of nuts, however, for a grab-and-go, once-in-a-while snack, these bars are pretty darn good.
Becel Omega3plus Margarine
Margarine, as long as you choose the right one, is a healthier choice than butter. Butter is too high in artery-clogging, saturated fat (5 grams in every 2 teaspoon serving). Margarine, unlike butter, is also a good source of vitamin E and an excellent source of vitamin D – two nutrients most people fail to get enough of. My criteria for a healthy margarine is as follows: trans fat free, low in saturated fat (2 grams or less per serving), and contains at least .4 grams (400 mg) of omega-3 fats. There are many brands that fit this profile. Now, there’s a new kid on the block – Becel Omega3plus margarine. How is it different? It contains significantly less sodium than other brands - 30 mg per serving versus the 70 mg found in most brands. More importantly, it contains both plant source (canola oil) and marine source (fish oil) omega-3 fats. Other brands of margarine contain only plant source. Research has found that omega-3 fats from fish provide significantly greater health protection than those from plants. Margarine is a good vehicle for added fish oil (which by the way does not impact the taste at all), because it is a food you generally eat on a daily basis. How does a serving of this margarine compare to a serving of salmon? A serving of Atlantic salmon (3 oz/85g) contains 1800 mg (1.8 g) of omega-3 fats compared to 50 mg in a serving (two teaspoons) of Becel Omega3plus margarine. That’s a huge difference. If, however, you consume 2 servings of margarine everyday for 7 days, that adds up to 700 mg of these healthy fats per week. That’s significant – especially if you have kids who don’t regularly eat fish or if you manage to only get fish on your menu once a week, rather than the recommended twice a week recommendation. Give it a try.
Nesquik Chocolate Syrup with 1/3 Less Sugar
Today, there is a lot of competition for your child’s choice of beverage. Not surprisingly, many children and teens are no longer drinking milk with meals. The end result is a generation of kids at high risk for developing osteoporosis later in life. A great solution is chocolate milk. It’s a nutritious choice that kids like better and will drink more of than plain milk. Nesquik Chocolate Syrup with 1/3 less sugar contains less sugar than other syrups on the market and is also iron enriched. Many kids, especially female teens, fall short of meeting needs for iron. One serving (one tablespoon) of this product provides 50 calories, 2 ½ teaspoons of sugar and 10% of the recommended daily intake for iron. If you only add one to two teaspoons of syrup, you can cut down the added calories and sugar even more. Most store bought, ready-made chocolate milks contain 4 teaspoons of added sugar.
Tropicana Orange Juice with Calcium
Here’s the situation - you’re shopping for groceries and trying to make the healthiest choices. You arrive at the refrigerated fruit juice section. It’s a bit overwhelming. There are rows upon rows of different brands and juice combinations to choose from. What’s your best bet? Tropicana Orange Juice with Calcium continues to get top marks from me for three reasons. First, in terms of nutritional value, orange juice is hard to beat. It’s one of the best sources of three disease fighting nutrients most people don’t get enough of – vitamin C, potassium and folate. In fact, orange juice is so nutritious, I suggest you use the orange juice nutrition label as your benchmark when assessing other types of juice (compare nutrition labels side by side with a focus on key nutrients like vitamin C, potassium and folate). Second, I like the addition of calcium since so many adults, teens and children fail to get enough of this essential bone-building mineral. The type of calcium found in Tropicana orange juice (calcium citrate malate) is better absorbed by the body than brands of orange juice that use tricalcium phosphate or calcium lactate. Third, in terms of taste, Tropicana is exceptionally good.
Please note: All fruit juice is a concentrated source of sugar and calories. Limit your intake to one cup daily (enjoy most of your fruits and vegetables whole). Another juice I highly recommend is pomegranate juice – it’s loaded with antioxidants – but, more about it, another time.
Breyers 100 Calorie Cups
You scream. I scream. We all scream for ice cream! Not a problem - as long as you choose healthier brands and watch your portion size. Ice cream can be a landmine of artery-clogging saturated fat and calories. A half cup serving of a premium, high fat ice cream contains as much as 300 calories, 20 grams of fat (12 grams saturated fat). If you consider that most people indulge in a serving size at least double that, we’re talking 600 calories, 40 grams of fat (and 24 whopping grams of artery-clogging saturated fat!). The solution – Breyers 100 calorie cups. Here’s why I recommend them: First, if you can’t control your portion size, they do it for you. Second, each serving contains 100 calories and is low in fat (including saturated fat). Third, lower fat ice cream has come a long way – you don’t have to compromise on taste. Flavour options include Chocolate Fudge Brownie and Cookies & Cream. Another brand I like is Chapman’s Simply Light Ice Cream (Café au Lait is my favourite flavour). It’s not as low in fat as Breyers 100 calorie cups, but as long as you limit yourself to a half cup serving, it’s still a much healthier choice than regular ice cream. Most frozen yogurt is a good alternative to regular ice cream as well.
Chris & Tal’s Bet•ter Burger
Barbeque season is upon us and who doesn’t love a good burger now and again. Here’s the problem – if you choose the wrong burger you could inflict significant damage to your waistline and your arteries. For example, one President’s Choice Thick and Juicy Beef Burger delivers 440 calories and 37 whopping grams of fat (including 16 grams of artery-clogging saturated fat). A much healthier option that still tastes great is Chris & Tal’s Bet•ter Burger. It’s a semi-veggie burger made with a combination of lean beef and soy protein, but with a taste that beef lovers will really enjoy. One burger contains 170 calories, 9 grams of fat (including 3.5 grams of saturated fat) and 3 grams of fibre. You can’t get much better for a burger made with beef. For more information about Chris & Tal’s Better Food Products, including where to find them, visit their website (http://www.betterfoods.ca/).
Dempster’s Prebiotic Bread
If you don’t know what “probiotics” or “prebiotics” are, now would be a great time to learn. Each of us has literally trillions of bacteria living along the insides of our gastrointestinal tract. Not all bacteria are bad. Certain types of bacteria actually promote good health and help fend off disease. We refer to these good bacteria as “probiotics”. Emerging research suggests that having a healthy gut flora or environment may help reduce the risk of allergies, stomach ulcers, some cancers, lactose intolerance, constipation and may promote bone health (a healthy gut enhances the absorption of calcium). So what about “prebiotics”? Prebiotics serve as food for the probiotic or good bacteria, to help them thrive and grow. New to the bread aisle is Dempster’s Whole Grain Prebiotic Bread. Not only does it contain the type of prebiotic fibre that stimulates the growth of good bacteria, each slice contains 4 grams of fibre (most whole grain breads contain 2 grams of fibre per slice). There are two types of the bread available: “barley and sunflower” and “multiseed and grain”. My family liked the first one best – it’s especially tasty when toasted. Add a loaf to your cart on your next shopping trip. Here’s to having a happy, healthy gut!
All-Bran Guardian Cereal (Kellogg’s)
People who regularly eat cereal for breakfast are more likely to meet nutrient needs, keep their hearts healthy and maintain a healthy body weight. There are four important criteria to consider when choosing a good cereal. Is it high in fibre (at least 4 to 6 grams per serving or more)? Is it made with whole grains? Is it relatively low in sugar (about 2 teaspoons or less)? And is it low in fat (including saturated fats and no trans fats). This cereal gets a great score on all counts. It contains 6 grams of fibre per one cup serving, including psyllium fibre which may help lower blood cholesterol levels. It’s made with whole oats, whole wheat, psyllium and wheat bran (no refined grains, like white flour, in sight). It contains 2½ teaspoons of sugar per serving (some cereals contain as much as 4 teaspoons per serving). Sugar in moderation, can be part of a healthy diet, especially when it’s used to make healthy foods taste better. And this cereal tastes great (even your kids will love it). Other than super high fibre cereals (like All Bran, All Bran Buds and Fibre 1 which contain as much as 12 grams of fibre per serving and I also highly recommend), this cereal is one of the healthiest and tastiest options on the market today.
Flax Plus Waffles (Lifestream)
Finally - a great tasting waffle that doesn’t contain white flour! The majority of waffles on the market, including all Eggo waffles, are made with white flour or with a combination of white and whole wheat flour. Flax Plus Waffles are made with whole wheat flour, oat bran and flaxseed. They contain 6 grams of fibre per serving (one serving is 2 waffles). In comparison, Kellogg’s Eggo Plus Fibre Waffles - the healthiest Eggo waffle you can buy - contain only 3 grams of fibre per serving. Flax Plus Waffles also taste great (my kids love them), are quick and easy (just pop them in the toaster) and are a great alternative to cereal now and again.
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