It may seem like an easy task but there are some tricks that can fool you.
Health educator Jennifer Andia says food marketing can sometimes be misleading. "We are programmed into thinking a particular product will lower our cholesterol or is healthy for us because it says 'all natural,'' she said. But reading the food label is the only way to really know what you are eating.
Another trick is in the "servings per container." Often times the nutrition facts listed are for one serving. So if you eat a whole bag of chips, you may be eating many more calories and fat grams than you may think. So paying attention to serving size if important if you are trying to stay healthy or watch your weight.
We put this to practice with yogurt. Diabetic patients were asked to compare different kinds and brands of yogurt. They also did a taste-test. Andia says for diabetics, "You want your yogurt to pack excess good baggage, so the higher the protein, the lower the fat and sugar, the better."
So here is a breakdown of our yogurt comparison: (Again, pay attention to serving size)
Trader Joe's Organic non-fat yogurt, plain
Serving Size: 8 oz
Calories: 110
Total Fat:0g
Carbs:16g
Protein:11g
Trader Joe's Greek style vanilla non-fat
Serving Size: 8oz
Calories: 200
Total Fat: 0g
Carbs: 30g
Protein: 18g
Trader Joe's Greek style non-fat, plain
Serving Size: 8oz
Calories: 120
Total Fat: 0g
Carbs: 7g
Protein: 22g
Trader Joe's Soy yogurt, strawberry
Serving Size: 5.3 oz
Calories: 160
Total Fat: 3.5g
Carbs: 30g
Protein: 6g
Dannon Danimals strawberry explosion
Serving Size: 4oz
Calories: 110
Total Fat: 2g
Carbs: 19g
Protein: 5g
Dannon Activia
Serving Size: 4oz
Calories: 110
Total Fat: 2g
Carbs: 19g
Protein: 5g
Yoplait go-gurt swirl
Serving Size: 2.5oz
Calories: 80
Total Fat: 2g
Carbs: 13g
Protein:2g
Dannon Light n' fit Splenda
Serving Size: 4oz
Calories: 40
Total Fat: 0g
Carbs: 7g
Protein: 3g
(Nonfat Greek yogurt is high in protein, and low in fat and carbs. But added fruit or flavor to any yogurt adds calories and sugar. Andia recommends buying plain yogurt and adding your own fruit. *Also pay attention to fiber when choosing a yogurt.
