Hidden Calories: How to Keep Healthy Foods Healthy

Winter weather seems to be nonexistent in sunny Isla Vista, which means the parkas are not being used, but the sundresses are. While other parts of the world have the luxury of covering up their “winter padding” with overcoats, us Santa Barbarans are eager to shed those unwanted holiday pounds. It’s time to get back into shape and be bikini-ready.
 
Lots of us will take up new diets and start choosing food more precisely, but watch out—many so-called healthy foods we all think of as non-guilty treats are actually ridden with hidden calories. Here are a couple of food items to be on the watch for, and also some easy ways to cut the calories in them.

 
Salads
What could go wrong with a salad, right? Well aside from the veggies, salads are easily turned into a high calorie meal with all of the wrong additives. Avoid salads with creamy dressings or ones that contain fatty ingredients like bacon, cheese or croutons. Even the harmless sounding vinaigrette might be loaded with calories. When making your salad, be sure to put more emphasis on the veggies and protein (grilled salmon or chicken are great options). Instead of adding massive amounts of ranch dressing, use olive oil and vinegar as a simple substitute.
 
Coffee
Regular black coffee, although bitter, (and kind of gross, in my opinion) is a low caloric drink with only 30 calories in a standard cup. But beware—add in half and half, sugar, and flavoring, and watch the calories pile up. Coffee drinks sold in stores are even worse since they are loaded with sugar and preservatives. Try to ask for non-fat milk when ordering, take one less spoonful of sugar, or try a non-sugar sweetener!
 
Dried Fruit
This seems like a healthy, sweet option that is appropriate for a mid-day snack. Although this is by no means the worst snack you could have, keep in mind that because the fruit is no longer fresh, it is much denser and has around five to eight times more calories than do fresh fruit. A cup of fresh grapes has 60 calories whereas raisins have 460. Try to look for a brand that doesn’t add to much extra sugar to sweeten it up.

 

Sushi
Going out for sushi is one of my favorite things to do with my friends, but I always keep in mind that not all sushi is created equal. It may seem like sushi is healthy, I mean its just rice, fish and the occasional veggie right? Not always. Once condiments such as cream cheese, mayo, and “special sauces” are slathered on, things change. Soy sauce is also loaded with sodium, which will cause your body to retain water and make you appear bloated. Try to stay away from the rolls that include these high caloric additives. Also, many sushi bars offer low sodium soy sauce, which tastes very similar to regular, but cuts half the salt!
 
Yogurt and Granola
Although this is a good morning breakfast idea, many yogurts and granolas are hidden with large amounts of sugar and saturated fats. Often times, granola is loaded with sugar and oil, which completely undermines the nutritional value of the nuts and grains in it. Try using non-fat Greek yogurt and find an organic granola with a sugar content lower than 9 grams.
 
Alcohol
Although this isn’t exactly a hidden calorie drink, I thought I would put this up to share some useful facts and advice about drinking. One shot of vodka is around 100 calories, and beer isn’t any better. We all love to have fun every now and then, but if you’re trying to watch your weight, know that alcohol is a bunch of empty calories. A gin and tonic is the least caloric drink, and red wine is also a good alternative to sugary raspberry vodka. Also, there are new brands such as Skinnygirl that also cater towards women who are calorie conscious.
 

Diet Microwavable Meals
It may seem like a good idea to buy those ready made lean meals when browsing the super market because the calories on the back of the box are relatively low. However, many manufacturers load these foods with sodium and often times they are not even filling, which causes many women to eat more afterwards. Try to stick to buying individual items, which are most definitely fresher and tastier!
 

And here are some extra tips on how to cut the calories this spring:

• Don’t eat and watch TV. We tend to eat more if we are eating and multi-tasking. Being focused on the meal allows you to feel how full you are.
• Drink lots of water!Surprisingly, drinking more water makes you retain less water and also creates the illusion that you’re full.
• Eat a good breakfast. Your mother said it to you all the time, and turns out she’s right! Eating a nutritious breakfast, such as eggs, oatmeal, fruit, or Greek yogurt starts off your metabolism for the day and also keeps you active and awake.
• Don’t diet too rigidly.If you constrict yourself from every possible yummy food, you’ll probably end up binging later on. Go by the 80/20 rule: eat what you should 80 percent of the time, and eat what you want 20 percent of the time.

These famously healthy foods can hide some pretty heavy calories, but if you know how to spot them, cutting your calories will be easy, painless, and even tasty!