Avoid Sabotaging Foods

When it comes to maintaining a healthy lifestyle, many women turn to popular food choices like granola, nut butters, and sushi, thinking they're making the right decisions. However, these foods might not always be the key to progress as they seem.

As a female personal trainer, I often see clients who are unknowingly sabotaging their fitness goals by labeling foods as healthy vs not healthy or good vs bad. Understanding the nuances of nutrients and calories of these foods is crucial for anyone serious about their health and fitness journey. Let's dive into why these foods might be holding you back and how you can make smarter choices.

Granola is often marketed as a wholesome breakfast or snack option, packed with oats, nuts, and dried fruits. The allure of granola lies in its convenience and the perception that it is a natural, fiber-rich option. However, the reality is that many store-bought granolas are loaded with sugars and fats. This can quickly turn a “healthy” start into a low protein, calorie-dense meal that doesn't align with your fitness goals. 

Granola can “healthy” if you read the nutrition label; look for less ADDED sugar and keep an eye on the calorie:serving ratio. 

Granola is a delicious way to enjoy Greek yogurt. But it is calorie dense for such a small serving; making it very easy to go over your daily calorie limit. This doesn’t mean granola is bad, but here are some thoughts when considering adding it to your nutrition plan.

Choosing granola comes down to your preferences. 

The daily value for protein according to the FDA is 50g. For a product to qualify for a "high protein" claim, it must contain 20% of the DV for protein per serving. This equates to 10 grams of protein (20% of 50 grams). 

Another approach I teach as a fitness coach to classify food as high protein is to remove a zero from the calories; if the protein matches that number or is more - it’s truly a HIGH protein source. Example: Calories per serving is 270. It should contain 27+ grams of protein per serving. 

Keep in mind, this means it’s a high protein source that can be used as the main protein source in a meal. It’s not to say you can’t eat a food item that doesn’t match this criteria, but don’t count it as your main source often.

To avoid these pitfalls, consider making your own granola at home. This way, you can control the ingredients and reduce the sugar content. Homemade granola allows you to choose high-quality, nutrient-dense ingredients like whole oats, raw nuts, and seeds. Opt for natural sweeteners like a small amount of maple syrup or use fresh fruits to add flavor without the excess calories. Additionally, incorporating spices such as cinnamon or nutmeg can enhance the flavor profile naturally and provide additional health benefits.

You can also pick lower calorie option like berries with an extra bonus of fiber! 

Allie Note: I have to add things into my yogurt, it's so hard to eat alone. I lean towards berries to boost my fiber intake - but if I'm looking for a crunch factor, I like portion controlled package of nuts. I CANNOT be trusted around an open container of nuts. I will eat WAY too many, and those calories add up fast! Check out Planters NUT-rition packs. You're not saving calories per serving, but you are over all by avoiding portion control sabotaging.

Nut butters, like almond or peanut butter, are often considered a healthy source of fats and protein. They are versatile and can be easily incorporated into snacks and meals. While they do provide these benefits, like granola, they also increase the calorie count.

Even the healthiest nut butters should be consumed in moderation. A single tablespoon can contain around 100 calories, so it's important to weigh your portions instead of scooping directly from the jar. Overconsumption can lead to an unexpected calorie surplus, which may hinder your weight management goals. Being mindful of portion sizes can help you enjoy the benefits of nut butters without derailing your diet.

Look for nut butters with minimal ingredients -- ideally just nuts and maybe a pinch of salt. Natural nut butters will often have oil separation, so be prepared to stir before use. This separation is a sign that no stabilizers or hydrogenated oils have been added, making it a healthier choice. Additionally, consider trying different types of nut butters, such as cashew or sunflower seed butter, to diversify your nutrient intake.

Macros is short for Macronutrients and those are Protein, Carbohydrates, and Fats. Each of these have a specific calorie count and explain why higher fatty foods have more calories! Knowing your macros will help you pick foods that fit your calorie goal. For example, if you don't have many calories left in the day, you may not want to choose a fatty steak because the higher fat content packs more calories. 

Protein: 4 calories per 1 gram of protein. Protein is well-known as being meat. Meat is the most complete protein. But you can also get protein from dairy, and small traces in nuts and veggies.

Carbohydrates: 4 calories per 1 gram of carbs. Carbohydrates come in many different forms and types. Most well known are breads and pastas. But veggies and fruit also have carbs. Carbs are not bad, this is an energy source for the body! No carbs, no energy.

Fats: 9 calories per 1 gram of fat. The most calorie dense macro! Higher fat content; higher calories. You will most commonly hear the term "healthy" fats, these are known as avocados, olive oil, nuts (almonds, cashews, pecans), fish and seeds. Healthy fats help raise your HDL cholesterol (good) and lower your LDL cholesterol (bad), reducing the risk of heart disease.

Most food we eat is a mixture of macros. Check out the image below to see how it all comes together.

Sushi is often seen as light and healthy, but can quickly turn into a high calorie and sodium meal. Not labeling sushi as “bad” and that you should eliminate while trying to lose weight; but you definitely want to pick wisely!

Choosing the right foods for you is a vital component of any successful fitness plan. By being aware of the hidden pitfalls in seemingly healthy foods like granola, nut butters, and sushi, you can make better dietary choices that support your goals. It's about making informed decisions and understanding that not all foods marketed as healthy are beneficial for your fitness journey.

Remember, moderation and mindful eating are key. With the help of a personal trainer for women, you can navigate these challenges with confidence and achieve the progress you've been working towards. Stay informed, stay motivated, and most importantly, enjoy the journey to a healthier you. Every small change you make brings you a step closer to achieving your fitness aspirations.

Granola, nut butters, and sushi are not 'BAD' or 'unhealthy' - just like every food, they have calories. And with a nutrition plan designed for your goals, you have a daily calorie allowance. You get to pick and choose how to spend those calories. 

There will be times where these type of foods are worth it. Just be aware of portions - they add up quickly! 

And if you go over on calories, pick back up the next meal or next day! A consistent 'somewhat perfect' client will always beat the 'it wasn't perfect so I gave up' client!

-Allie, your fitness life trainer